BOWLED OVER
Beat the cold-weather with three delicious one dish wonders.

Written by  Donna Pierce

Make plans to serve a hearty main course from one simple bowl and you're offering more than comfort food. Because these dishes don't require a lot of hands-on preparation, they go a long way toward helping us create healthier options for family meals. "Quick, healthy food is a winning combination," says Reginald Ware, CEO of black doctor.org, a Web site providing health and nutrition resources to African-Americans. "We are definitely finding a heightened awareness in our online community about finding ways to balance a busy schedule with more nutritious mealtime options. Simple soups and stews make a great choice."

Italian Bean and Tomato Soup

Italian Bean and Tomato Soup

1 can (about 16 ounces) kidney beans
1 can (about 16 ounces) white cannellini beans
1 can (about 15 ounces) Italian-style stewed tomatoes
1 can (about 14 ounces) chicken broth
½ cup uncooked small pasta shells
2 tablespoons chopped fresh parsley
¼ cup grated Parmesan cheese, optional

Combine beans, tomatoes, chicken broth and pasta shells in a medium saucepan over medium-high heat. Heat to a boil; lower heat to a simmer. Cover; cook until pasta is al dente, about 10 minutes. Ladle into bowls. Garnish with parsley; sprinkle with grated cheese. Makes 4 to 6 servings.

Superbowl Mushroom Chili

Superbowl Mushroom Chili

2 tablespoons vegetable oil
1 onion, chopped
2 cloves garlic, minced
2 tablespoons chili powder
1 teaspoon ground cumin
3 packages (8 ounces each) fresh white mushrooms, sliced
1 package (8 ounces) fresh
shiitake mushrooms, sliced
1 can (19 ounces) white
kidney beans, drained
1 can (14½ ounces)
stewed tomatoes
½ cup each: sliced ripe
olives, water
Tortillas, shredded lettuce
and cheese, diced fresh
tomatoes, as desired

Heat oil in a large saucepan over medium high heat; add onion. Cook, stirring, until onion is almost tender, about 4 minutes. Add garlic; cook, stirring until garlic softens, about 1 minute. Stir in chili powder and cumin. Cook until fragrant, about 30 seconds.
Stir in mushrooms. Cook, stirring occasionally, until mushrooms are crisp-tender, about 6 to 8 minutes.

Add beans, tomatoes, olives and water. Heat to a boil; lower heat to a simmer. Cook to let flavors blend, about 10 minutes. Serve with tortillas, shredded lettuce and cheese and diced tomatoes, as desired. Makes 4 to 6 servings.

Savory Apple Cider Stew

Savory Apple Cider Stew

2 slices bacon, cut into ½-inch pieces
2 pounds stew beef, cut into 1- to
1½-inch pieces
1 teaspoon salt
Freshly ground black pepper
1 can (10½ ounces) condensed French onion soup
1 cup apple cider
1 pound sweet potatoes, peeled, cut into 1-inch pieces
1/3 cup unsweetened dried cranberries

Place bacon in a stockpot over medium heat; cook, turning occasionally, until crisp. Transfer to paper towel-lined plate. Brown half of beef in the bacon drippings. Remove from stockpot; set aside. Repeat with remaining beef. Season with salt and pepper to taste. Return reserved beef and bacon to stockpot. Add soup and cider. Increase heat to medium high. Heat to a boil; lower heat to a simmer. Cover; cook until flavors come together and meat begins to become tender, about 1 3/4 hours.
Add sweet potatoes and cranberries; increase heat to medium high. Heat to a boil; lower heat to a simmer. Cover; cook until beef and potatoes are fork tender, about 20 to 30 minutes.

Login to post comments
Banner

© 2012 Upscale Communications. All Rights Reserved.