Nutrition information per serving (1/4 of recipe): 419 calories, 31 percent fat (14.5 grams), 47 percent carbohydrate, 22 percent protein, 424 milligrams calcium, 8.7 grams fiber, 126 micrograms folic acid, 3.5 milligrams iron, 3.6 milligrams zinc.
Chicken Pot Pie
(Without the Pie)
Love old-fashioned chicken pot pie, but hate the fatty crust and the work it takes? Try this easy, nutritionally power-packed and so-very-rich-tasting version. You’ll make it again and again.
2 tablespoons canola oil
1/2 pound boneless, skinless chicken breasts, cut into chunks (quick tip: buy chicken cut for stir-fry)
3 tablespoons all-purpose white flour
5–6 small new, red potatoes (about 1/2 pound), scrubbed and quartered
2 large carrots, peeled andsliced thick
4 teaspoons reduced-sodium chicken bouillon granules
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
11/2 cup water
1 cup frozen green peas
Heat oil in a large nonstick pan over high heat. Add chicken and flour and stir to mix. Brown 2–3 minutes (add 1–2 tablespoons of water if more moisture is needed). Add potatoes, carrots, bouillon granules, garlic powder, black pepper and water. Mix well. Cover and simmer 30 minutes. Add peas and simmer 5 more minutes, or until peas are warmed through.
Nutrition information per serving (1/2 of recipe): 533 calories, 29 percent fat (17 grams), 45 percent carbohydrate, 26 percent protein, 70 milligrams calcium, 9.7 grams fiber, 76 micrograms folic acid, 4.7 milligrams iron, 2.3 milligrams zinc.
Black Bean Lentil Soup
This thick and rich version uses a little balsamic vinegar that adds a slightly tangy flavor and helps make the beans more digestible. Freeze the extra in individual-size portions for fast, easy lunches.
2 tablespoons extra-virgin olive oil
1 small onion, peeled and chopped (about 1/2 cup)
1 cup raw black beans
1 28-ounce can crushed tomatoes
1 tablespoon regular or low-sodium beef bouillon granules
1 teaspoon ground cumin
1/4 cup balsamic vinegar
6 cups water
2–3 parsnips (1/2 pound), peeled, sliced thick
1 pound carrots, peeled and sliced thick
1 cup raw lentils
Black pepper, to taste
2 teaspoons sugar
1 pound fresh spinach, chopped