Healthy Cook

Stew Off

by Kate Sherwood, March 2012

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Meat plays a supporting role in these three stews, in which vegetables and legumes take center stage. They’re hearty and satisfying...and better for you and the planet.

Chicken & Peanut Curry

Total time: 30 minutes.

onion, chopped
canola oil
2 Tbs.
cloves garlic, minced
curry powder
1 Tbs.
15 oz. can no-salt-added diced tomatoes
crunchy peanut butter
1/3 cup
sweet potatoes, peeled and cut into ½-inch chunks
¾ lb.
green beans, cut into 1-inch pieces
½ lb.
boneless, skinless chicken breast, cut into ½-inch pieces
¾ cup
kosher salt
¾ tsp.

For a vegetarian version, swap two 15 oz. cans of drained no-salt-added chickpeas for the chicken.

Sauté the onion in the oil in a large skillet until lightly browned, about 3 minutes. Stir in the garlic and curry powder and cook for 1 minute.

Stir in the tomatoes and 2 cups of water and simmer for 10 minutes. Stir in the peanut butter. Meanwhile, steam the potatoes and green beans until tender, about 5 minutes.

Add the chicken to the skillet and gently simmer until the meat is cooked through, about 5 minutes. Stir in the potatoes and green beans. Season with up to ¾ tsp. of salt.

Serves 6.

PER SERVING (1½ cups)

  • Calories: 270
  • Total Fat: 13 g
  • Sat Fat: 2 g
  • Protein: 17 g
  • Carbohydrates: 22 g
  • Fiber: 5 g
  • Cholesterol: 30 mg
  • Sodium: 320 mg

White Beans, Sausage, & Kale

Total time: 15 minutes.

Italian turkey sausage
½ lb.
extra-virgin olive oil
2 Tbs.
cloves garlic, sliced
15 oz. cans no-salt-added white beans
baby kale (or spinach) Freshly ground black pepper
¾ lb.
balsamic vinegar, more to taste
1 Tbs.

Quick. Easy. Tasty.

Remove the sausage from its casing and break into small pieces. Sauté in the oil until browned, about 5 minutes. Remove and reserve.

Sauté the garlic until just golden, about 1 minute. Add the beans with their liquid and stir in the kale, a few handfuls at a time. Simmer until the kale is tender, about 2 minutes, adding more water if needed to keep the beans moist.

Stir the sausage into the beans and kale. Season with black pepper and the balsamic vinegar

Serves 4.

PER SERVING (2 cups)

  • Calories: 370
  • Total Fat: 15 g
  • Sat Fat: 3 g
  • Protein: 22 g
  • Carbohydrates: 39 g
  • Fiber: 10 g
  • Cholesterol: 35 mg
  • Sodium: 450 mg

Fish Stew

Total Time: 30 minutes

onion, sliced
bulb fennel, cored and sliced
extra-virgin olive oil
2 Tbs.
15 oz. can no-salt-added diced tomatoes
baby potatoes, diced
½ lb.
white fish, cut into 1-inch chunks*
¾ lb.
shelled edamame
1 cup
kosher salt
½ tsp.
¼ cup
jarred roasted red pepper

The secret to moist fish: simmer it gently over low heat.

In a large skillet, sauté the onion and fennel in the oil until soft, 5-7 minutes. Add the tomatoes and simmer for 10 minutes, stirring occasionally.

In a small pot, simmer the potatoes until tender, 8-10 minutes. Add the potatoes and 1 cup of the cooking water to the skillet. Turn the heat to low.

Add the fish and edamame and very gently simmer until the fish is cooked through, about 5 minutes. Season with up to ½ tsp. of salt.

In a small food processor, purée the mayonnaise with the red pepper. Ladle the stew into bowls and serve with a spoonful of the roasted red pepper mayonnaise.

Serves 4.

*Look for fish that carry the Marine Stewardship Council's Certified Sustainable Seafood label

PER SERVING (2 cups)

  • Calories: 370
  • Total Fat: 22 g
  • Sat Fat: 3 g
  • Protein: 23 g
  • Carbohydrates: 19 g
  • Fiber: 4 g
  • Cholesterol: 30 mg
  • Sodium: 400 mg


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