TIP Stews freeze well: For a quick hot lunch, freeze leftovers in single-portion containers.
Stews, the quintessential one-pot meal, may be made up to two days ahead and reheated.
CHICKEN AND WINTER VEGETABLE STEW
1 pound boneless chicken breast, cut into 1- to 2-inch pieces
3 tablespoons flour
1 teaspoon salt, divided
2 tablespoons fresh rosemary, chopped and divided
1 tablespoon canola oil
4 carrots, sliced
2 small turnips (8 ounces) cut into 1/2-inch pieces
1 3/4 pounds potatoes, peeled and cut into 1/2-inch pieces
8 ounces mushrooms, cut into 1/2-inch pieces
1 cup red wine
1 cup low-sodium chicken broth
2 tablespoons tomato paste
1 green pepper, cut into 1-inch pieces
1. Toss chicken with flour, 1/2 teaspoon salt and half the rosemary. Heat oil in Dutch oven over medium high; add chicken and cook until browned, about 6 minutes. Add carrots, turnips, potatoes and mushrooms. Cook, stirring often, 3 minutes, or until vegetables begin to brown. Add wine, broth and tomato paste and simmer 20 minutes, stirring occasionally.
2. Add green pepper and remaining salt and rosemary; simmer 10 minutes longer, or until sauce is thick and vegetables are cooked through. Makes 4 servings.
Nutritional analysis for each serving 464 calories, 33 g protein, 58 g carbohydrates, 7 g fiber, 7 g fat, 1 g saturated fat, 871 mg sodium
CUBAN BEEF STEW
1 tablespoon olive oil
1 cup chopped onion
4 cloves garlic, minced
1 1/2 pounds beef eye round, cut into 1-inch cubes
1 1/4 cups low-sodium beef broth
1 (14-ounce) can diced tomatoes, drained
1 pound butternut squash, peeled and cut into 1 1/2-inch pieces
1 (8-ounce) zucchini, cut into 1-inch pieces
1 tablespoon lime juice
1/2 teaspoon salt
1. Heat oil in Dutch oven over medium-high heat. Add onion and garlic; cook, stirring occasionally, until beginning to soften, 2 to 3 minutes. Add beef and cook, turning occasionally, until lightly browned, 4 to 5 minutes. Stir in broth and tomatoes; bring to a boil, reduce heat to medium-low and simmer, covered, 1 hour.
2. Increase heat to medium-high and add squash and zucchini. Bring the mixture to a boil; reduce the heat to medium-low, cover and simmer, stirring occasionally, until the beef and vegetables are tender, 30 minutes. Remove from the heat and stir in the lime juice and salt. Makes 6 servings.
Nutritional analysis for each serving 263 calories, 27g protein, 15g carbohydrates, 3g fiber, 11g fat, 4g saturated fat, 400mg sodium
KIELBASA, BEAN AND CABBAGE STEW
1 pound turkey kielbasa, cut into 1/2-inch chunks
1 (19-ounce) can lower-sodium white beans, drained and rinsed
1 pound green cabbage, shredded into 3/4-inch-wide pieces
8 ounces potatoes, peeled and cut into 1/2-inch chunks
1 cup sliced red onion
2 carrots, sliced
1 1/4 cups low-sodium chicken broth
1 cup white wine
1 teaspoon caraway seeds
1 bay leaf
1. Heat kielbasa in large Dutch oven until lightly browned. Add remaining ingredients and bring to boil.
2. Reduce heat to simmer, cover and cook until potatoes and cabbage are tender, 17 to 20 minutes. Remove bay leaf. Makes 4 servings.
Nutritional analysis for each serving 354 calories, 21 g protein, 48 g carbohydrates, 8 g fiber, 3 g fat, 1 g saturated fat, 1,099 mg sodium