Spicy Chicken & Bean Stew
Total Servings: 6 Calories per serving: 366cal
Preparation Time: 15 minutes
Cooking Time: 1 hour 20 minutes
Total Time: 1 hour 35 minutes
INGREDIENTS
- 2 ¾ lb chicken thighs and drumsticks
- 3 tsp olive oil
- 2 cups sliced onion
- ½ tsp crushed garlic
- 2 red chilies, seedless and chopped
- 250g frozen peppers, defrosted
- 1 lb chopped tomatoes
- 420g canned kidney beans in chili sauce
- 2 cans (400g each weight) of butter beans, drained
- 1 ¾ cups hot chicken stock
- ½ cup chopped bunch of coriander
- ¾ cup soured cream
- Crusty bread to serve
INSTRUCTION
1. Add oil to the non-stick pot and brown chicken pieces until all are done.
2. Remove chicken to the plate, add garlic, onion, red chilies, and peppers, and cook for 5 minutes. Add tomatoes, beans, hot stock, and brown chicken back on top, cover the pot and cook for 47-50 mins, until the chicken is cooked thoroughly and tender.
3. Add chopped coriander, and serve with soured cream and crusty bread.
Smoky Beef Stew
Total Servings: 8
Calories per serving: 341cal
Preparation Time: 10 minutes
Cooking Time: 3 hours
Total Time: 3 hours 10 minutes
INGREDIENTS
- 2 lb stewing beef pieces
- 2 cups chopped onion
- 2 lb chopped tomatoes
- 2 tsp sweet paprika powder
- 2 tsp ground cumin
- 2 tsp mild chili powder
- 2 tbsp red
- 2 tbsp caster sugar
- 400g can butter beans
INSTRUCTION
1. Set oven heat range to 320F to preheat. Add beef pieces, chopped onion, tomatoes (with their liquid), spices, vinegar, and sugar to the casserole dish.
2. Cover, bake for 2. hours, then add beans, toss them well and bake more for 30 mins. Remove, cool completely, serve and enjoy.
Slow Cooker Seafood Stew
Total Servings: 6
Calories per serving: 185cal
Preparation Time: 10 minutes
Cooking Time: 6 hours 50 mins
Total Time: 7 hours
INGREDIENTS
- 3 ½ cups crushed ripe tomatoes
- 1 tbsp tomato paste
- 3 cups low-sodium vegetable broth
- 2 tsp minced garlic
- 1 lb cubed yellow potatoes
- ½ cup chopped white onion
- 1 tsp dried thyme
- 1 tsp dried basil
- 1 tsp dried oregano
- ½ tsp salt
- ¼ tsp crushed red pepper flakes
- Pinch of cayenne pepper
- Salt to taste
- Pinch ground black pepper to taste
- 2 lb seafood things (shrimps and scallops)
INSTRUCTION
1. Add all ingredients (except seafood) to the large crock pot. Put the pot over high heat and boil, then cover the pot, turn down the stove heat to low, and cook for 5-6 hours.
2. Then add seafood to the crock pot and cook for 45-50 mins, until seafood is cooked thoroughly.
Sesame Chicken Soup
Total Servings: 6
Calories per serving: 150cal
Preparation Time: 10 minutes
Cooking Time: 25 mins
Total Time: 35 minutes
INGREDIENTS
- 8 cups low-sodium chicken broth
- 2 tbsp finely chopped garlic
- 2 tbsp finely grated fresh ginger
- ½ cup uncooked white rice
- 1 tbsp low-sodium soy sauce
- 1 tsp toasted sesame oil
- 2 tsp hot chili sauce
- 1 cup shredded cooked chicken
- 2 scallions, finely chopped
- 3 tsp toasted sesame seeds
INSTRUCTION
1. Add broth, chopped garlic, and ginger into the stock pot; take a boil over high heat. Then add rice, decrease stove heat to medium-low and simmer for 13-15 minutes.
2. Add soy sauce with sesame oil and chili sauce, and cook for 2-3 mins. Add chicken and heat thoroughly. Top with toasted sesame seeds and chopped scallions.
Vegetable Cabbage Soup
Total Servings: 6
Calories per serving: 253cal
Preparation Time: 10 minutes
Cooking Time: 40 mins
Total Time: 50 minutes
INGREDIENTS
- 1 tbsp olive oil
- 1 cup chopped yellow onion
- 2 tsp chopped garlic
- 6 cups chopped green cabbage
- 2 cups chopped carrots
- 2 large celery stalks, chopped
- 3 cups crushed tomatoes
- 2 cans (15 oz each weight) of great northern beans, rinsed
- 8 cups low-sodium vegetable broth
- ¾ tsp crushed red pepper
- ½ tsp salt
- ¼ tsp ground pepper
- 4 tbsp chopped fresh flat-leaf parsley
- 2 tbsp chopped fresh thyme
INSTRUCTION
1. Add oil to the non-stick crock pot and cook the onion for 4-5 mins, then add garlic and cook more for 2 mins.
2. Add cabbage, carrot, and celery to the crock pot and cook for 7-8 mins. Add leftover ingredients (except parsley) to the crock pot and cook for 23-25 mins or until the veggies are tendered.
3. Spoon soup into the serving bowl, top with chopped parsley, serve and enjoy.
Asian Pork Soup
Total Servings: 6
Calories per serving: 140cal
Preparation Time: 15 minutes
Cooking Time: 15 mins
Total Time: 30 minutes
INGREDIENTS
- ½ tsp olive oil
- 12 oz lean pork meat slices without bone
- 2 cups freshly sliced shiitake mushrooms
- 1 tsp minced garlic
- 5 ½ cups low-sodium chicken broth
- 2 tbsp dry sherry
- 2 tbsp low-sodium soy sauce
- 2 tsp grated fresh ginger
- ½ tsp ground ginger
- ¼ tsp crushed red pepper
- 2 cups thinly sliced napa cabbage
- 1 green onion, sliced
INSTRUCTION
1. Add oil to the large non-stick crock pot and brown pork meat until it is cooked thoroughly for about 5 mins.
2. Remove to the plate, add mushroom and garlic to the pot, and fry until softened, about 3-4 mins. Add broth, dry sherry, soy sauce, ginger powder, and red pepper.
3. Take a boil, then add pork meat, sliced cabbage, and green onion. Cook for 4-5 mins. Then remove, spoon into the bowls, serve and enjoy.