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Warming recipes with healthy ingredients

The cold weather is giving us a break today, but you know there’s more to come.

Below are a couple of recipes from Eating Well magazine that use healthy ingredients that will keep you full and warm.

Sweet potatoes and carrots are rich in beta-carotenes.

Chicken Chili with
Sweet Potatoes

• 2 Tbsp. extra virgin olive oil

• 1 large onion, chopped

• 3 cloves garlic, minced

• 2 cups cubed sweet potato

• 1 medium green bell pepper,

• 2 Tbsp. chili powder

• 2 tsp. ground cumin

• 1 tsp. dried oregano

• 1 15-oz. can low sodium cannellini beans, rinsed

• 2 cups low-sodium chicken broth or homemade chicken stock

• 1 cup frozen corn

• 2 cups cubed cooked chicken (from a rotisserie chicken)

• 3/4 tsp. salt

• 1/4 tsp. ground pepper

• Sour cream, avocado and cilantro for garnish, optional

Heat oil in a large pot over medium high heat. Add onion, garlic, sweet potato and bell pepper; cook, stirring occasionally, until the vegetables are slightly softened, 5-6 minutes. Stir in chili powder, cumin and oregano and cook, stirring, until fragrant, 1 minute.

Add beans and broth (or stock) and bring to a boil. Reduce heat, partially cover and simmer gently for 15 minutes.

Increase heat to medium high and stir in corn; cook one minute. Add chicken and cook until heated through, 1-2 minutes more. Remove from heat, add salt and pepper. Serve with desired garnish.

Carrot Soup

• 1 Tbsp. butter

• 1 Tbsp. extra-virgin olive oil

• 1 medium onion, chopped

• 1 stalk celery, chopped

• 2 cloves garlic, chopped

• 1 tsp. chopped fresh thyme or parsley

• 5 cups chopped carrots

• 2 cups water

• 4 cups reduced sodium chicken broth

• 1/2 cup half and half (optional)

• 1/2 tsp. salt

• Freshly ground pepper to taste

Heat butter and oil in a Dutch oven over medium heat until the butter melts. Add onion and celery; cook, stirring occasionally, until softened, 4-6 minutes. Add garlic and thyme (or parsley); cook, stirring, until fragrant, about 10 seconds.

Stir in carrots. Add water to broth; bring to a lively simmer over high heat. Reduce heat to maintain a lively simmer and cook until very tender, about 25 minutes.

Puree the soup in batches in a blender until smooth. Use caution when pureeing hot liquids. Stir in half and half, if using, salt and pepper.

If you prefer not to use chicken broth, look for chicken-flavored broth, which is vegetarian. Its hearty flavor is better for the soup than plain vegetable broth. It can be found with the soups in the natural foods section of some supermarkets.

— Deirdre Parker Smith



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