St. John’s and MVP Health Care’s Seasonal Flavors cooking demonstration on soups and stews was held on September 15. Attendees had the opportunity to taste delicious recipes as shared below.
Be a part of our next session and enjoy Seasonal Flavors firsthand. To RSVP for our next Seasonal Flavors cooking demonstration, visit stjohnsliving.org/rejuvenate.
Source: www.eatingwell.com
Yields: 6 servings (1½ cups each)
Ingredients
5 teaspoons extra virgin olive oil, divided
1 pound chicken tenders, cut into bite-size pieces
1 large onion, chopped
4 medium parsnips, peeled and chopped
2 medium carrots, peeled and chopped
2 teaspoons chopped fresh rosemary or ½ tsp. dried
½ teaspoon salt (optional)
¼ teaspoon freshly ground pepper
4 cups reduced-sodium chicken broth
2 Granny Smith apples, peeled and chopped
2 teaspoons cider vinegar
Heat 2 teaspoons oil in a Dutch oven over medium heat. Add chicken and cook, stirring occasionally until just cooked through, 3 to 5 minutes. Transfer to a plate.
Add the remaining 3 teaspoons oil to the pot. Add onion, parsnips, carrots, rosemary, salt and pepper and cook, stirring often, until the vegetables begin to soften, 3 to 5 minutes. Add broth and apples; bring to a simmer over high heat. Reduce heat to maintain a simmer and cook, stirring often, until the vegetables are tender, 8 to 10 minutes. Return the chicken to the pot and stir in vinegar.
Notes: Can be made ahead. Cover and refrigerate for up to 3 days.
Nutrition Information: 208 calories/serving; 6.0 g total fat (1.0 g saturated fat; 4.0 g monounsaturated fat); 21.0 g total carbohydrates; 4.0 g fiber; 42.0 mg cholesterol; 621.0 mg sodium; 19.0 g protein
Source: www.eatingwell.com
Yields: 6 servings (1½ cups stew & 3 dumplings each)
Ingredients
Stew
4 teaspoons extra virgin olive oil, divided
8 ounces chicken Italian sausage links
2 pounds assorted root vegetables, peeled and diced
1 large onion, diced
4 cloves garlic, minced
1 tablespoon chopped fresh sage or rosemary
4 cups reduced-sodium chicken broth
3 cups chopped dark, leafy greens, such as beet, turnip or kale
Dumplings
1¼ cups whole-wheat pastry flour
½ cup cake flour
1 Tablespoon chopped fresh sage or rosemary
1 Tablespoon baking powder
1 large egg, lightly beaten
½ cup low-fat milk
To prepare stew, heat 2 teaspoons oil in a medium skillet over medium heat. Add sausage and cook until browned on all sides, 5-6 minutes. Transfer to a clean cutting board. Let cool slightly and cut into 1-inch pieces.
If using parsnips, quarter lengthwise and remove the woody core before dicing. Heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Cook onion, stirring occasionally, until barely tender, about 4 minutes. Add root vegetables and cook for 5 minutes. Add garlic and sage (or rosemary) and cook until fragrant, about 30 seconds. Add broth and bring to a simmer, stirring often.
To prepare dumplings, whisk whole-wheat flour, cake flour, sage (or rosemary), baking powder and salt in a medium bowl. Add egg and milk and stir until a stiff batter forms.
When the stew reaches a simmer, stir in greens and the sausage and return to a simmer. Drop the dough, about 1 Tablespoon at a time, over the stew, making about 18 dumplings. Adjust the heat to maintain a gentle simmer, cover and cook undisturbed until the dumplings are puffed, the vegetables are tender and the sausage is cooked through, about 10 minutes.
Nutrition Information: 403 calories/serving; 17.0 g total fat (5.0 g saturated fat; 8.0 g monounsaturated fat); 45.0 g total carbohydrates; 7.0 g fiber; 69.0 mg cholesterol; 718.1 mg sodium; 16.0 g protein
Source: The Candle Café Cookbook by Joy Pierson and Bart Potenza
Yields: 6 servings
Ingredients
1 cup brown, green, or red lentils, rinsed
1 medium onion, coarsely chopped
1 medium potato, peeled and coarsely chopped
1 medium butternut squash, peeled, seeded, and coarsely chopped
1 celery stalk, coarsely chopped
1 carrot, peeled and coarsely chopped
1 tomato, seeded and diced
1½ Ttablespoons tomato paste
2 teaspoons dried thyme
Freshly ground black pepper
In a large soup pot, combine the lentils, 4 cups water, onion, potato, squash, celery, carrot, tomato, tomato paste, thyme, and pepper to taste. Slowly bring to a boil. Reduce the heat and simmer for about 1½ hours over very low heat, stirring occasionally. Add a bit more water if soup seems to be getting too thick.
Taste, adjust the seasonings, and serve immediately.
Note: You can also cook this soup in a Crock-Pot for approximately 3 hours on high heat.
Nutrition Information: 124.9 calories/serving; 0.3 g total fat (0.0 g saturated fat; 0.0 g monounsaturated fat; 0.1 g polyunsaturated fat); 27.6 g total carbohydrates; 7.5 g fiber, 0.0 mg cholesterol; 34.5 mg sodium; 4.9 g protein