Seasonal Flavors with MVP Health Care: Soups, Stews, and Chowders

St. John’s and MVP Health Care‘s is diving into Fall flavors with the most recent Seasonal Flavors cooking demonstration and educational series. We featured soups, stews, and chowders with a focus on low sodium products. Our own Chef Joe White stirred up some amazing creations for the warmth and comfort of autumn soups without all the sodium. Join us for our next installment this October which will feature Squash-tober Fest 4 by registering with Dawn Rivera at 585-271-1000 or via email.

Sweet Potato-Peanut Bisque

Yields :5 Servings- (1 ½ cups per serving)

Ingredients

• 2 large sweet potatoes
• 1 tablespoon canola oil
• 1 small yellow onion, chopped
• 1 large clove of garlic, mined
• 3 cups reduced-sodium tomato-vegetable juice blend or tomato juice
• 1 4 oz. can of green chiles, diced and drained
• 2 teaspoons fresh ginger, minced
• 1 teaspoon ground Allspice
• 1 15 oz. can of vegetable brother
• ½ cup smooth natural peanut butter
• Freshly ground pepper to taste
• Fresh cilantro chopped for garnish

Instructions

• Prick sweet potatoes in several places with a fork. Microwave on high until just cooked through for 7-10 minutes. Set aside to cool.
• Heat oil in a large saucepan or Dutch oven over medium-high heat. Add onion and cook, stirring until it just begins brown about 2-4 minutes. Add garlic and cook stirring for 1 minute more. Stir in juice, green chiles, ginger, and allspice. Adjust the heat so the mixture boils gently; cook for 10 minutes
• Peel the sweet potatoes and chop into bite-size pieces. Add half to the pot and set the other half in a food processor or blender along with broth and peanut butter. Puree until completely smooth. Add the puree to the pot and stir well to combine. Thin the bisque with water, if desired. Season with pepper. Heat until hot.
• Garnish with cilantro if desire and serve.

Source: www.eatingwell.com

Healthy Buffalo Chicken Chowder

Yields: 8 servings

Ingredients

• 2 lbs. of shredded rotisserie chicken
• 3 tablespoons of ranch seasoning mix
• 1 head of cauliflower
• 6 cups of chicken broth
• 1 cup of water
• 1 lb. carrots, diced
• 1 lb. celery, diced
• 1 medium onion, diced
• 1 tablespoon butter
• 1 cup buffalo hot sauce
• Green onion, chopped for garnish
• Blue cheese crumbles, for garnish

Instructions

• Boil cauliflower in water, broth, and ranch seasoning until tender – about 20 minutes
• While cauliflower is cooking sauté the carrots, celery, and onion for about 5 minutes until vegetables are tender
• Puree the cauliflower using an immersion blender
• Add the buffalo sauce, sautéed vegetables, and chicken to pureed cauliflower mix and simmer for 15 minutes
• Serve the chowder with green onion and blue cheese crumbles for garnish

Healthy Brunswick Stew

Yields: 8 servings

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves of garlic, minced
• 2 carrots, chopped
• ¾ cup of celery, chopped
• 2 small red skinned potatoes, chopped
• 2 cups frozen corn, rinsed and drained
• 1 cup frozen lima beans, rinsed and drained
• 1 28 oz. can of no salt added diced tomatoes
• 1 32 ounce carton of low sodium chicken broth
• 1 tablespoon of fresh parsley, chopped
• 1 bay leaf
• 2 tablespoons low sodium Worcestershire sauce
• 2 ½ cups of shredded chicken
• 1 teaspoon pepper
• Fresh parsley for garnish
• Hot sauce for added heat, if desired

Instructions

• Heat oil over medium heat in a large casserole pan or Dutch oven. Add onion and garlic to the pan and sauté until soft.
• Add in carrots, celery, potatoes, canned tomatoes, broth, corn, lima beans, Worcestershire sauce, parsley, bay leaf, pepper, and hot sauce (if desired).
• Bring mixture to a boil and then reduce heat to a simmer for 30-45 minutes or until potatoes are tender.
• Stir occasionally, remove the bay leaf and add in shredded chicken, stirring for an additional five minutes of cooking time.
• If stew seems too thin you can mash up some of the potatoes with a fork to create a thicker broth. If the stew is too thick you can add more chicken broth or water, starting with a ½ cup.
• Place finished stew in bowls and garnish with fresh parsley, serve with hot sauce if desired.

 

Source: www.eatingbirdfood.com