Category Archives: Celery

Spicy Chicken Stew

Ingredients
2 baking potatoes (about 1 1/2 pounds), peeled and cut into chunks (3 1/3 cups)
1 (10-ounce) package frozen whole-kernel corn
2 celery stalks, chopped
2 carrots, peeled and cut into chunks (1 cup)
1 onion, cut into 1/2-inch-thick slices
2 garlic cloves, minced
1 can of low sodium tomatoes
1 diced jalapeno
1 1/2 teaspoons ground cumin
1 teaspoon chili powder
1/2 teaspoon freshly ground black pepper
1 pound skinless, boneless chicken breast
4 skinless, boneless chicken thighs (about 10.5 ounces)
2 1/2 cups fat-free, lower-sodium chicken broth
4 (6-inch) fresh corn tortillas, cut into strips
Chopped fresh parsley (optional)

Preparation

  1. Place first 6 ingredients in an electric slow cooker. Stir in tomatoes and next 4 ingredients (through pepper). Place chicken on top of vegetables, and add broth. Cover and cook on HIGH for 4 hours.
  2. Remove chicken from slow cooker; shred with 2 forks. Return chicken to slow cooker. Stir tortilla strips into stew. Garnish with parsley, if desired.  Flavor with 1 tsp of Cholula hot sauce per serving.

 

Nutritional Info:
Calories 371
Fat 6 g
Protein 32 g
Carbohydrate 47 g
Sugar 7g
Sodium 476 mg

Spicy chicken

Broccoli and Everything Salad

Broccoli-and-Everything-Salad

Picture from https://www.foodhero.org/recipes/broccoli-and-everything-salad

Ingredients
1 cup raw broccoli, chopped
1 medium carrot, peeled and diced
2 stalks celery, thinly sliced
1/2 cup raisins
1/4 cup onion, chopped
1 cup cooked ham, chicken or turkey
1/4 cup light mayonnaise
1/4 cup plain, nonfat yogurt
1 tablespoon sugar
1 teaspoon vinegar

Directions
1. In a large bowl mix together broccoli, carrot, celery, raisins, onion and meat.
2. Mix together mayonnaise, yogurt, sugar and vinegar in a separate bowl.
3. Add mayonnaise mixture to salad and mix well.
4. Refrigerate leftovers within 2-3 hours.
Yield: 8 servings

Nutrition Information
Per serving: 2/3 cup
Calories 110
Fat 4g
Cholesterol 10mg
Sodium 280 mg
Total Carbohydrate 14 g
Fiber 2g
Sugar 11g
Protein 5g

Barley Lentil Soup

Barley_Lentil_Soup

Picture from https://www.foodhero.org/recipes/barley-lentil-soup

Ingredients
1 tablespoon vegetable oil
1 teaspoon garlic, minced
1 cup sliced onion
1 cup sliced carrots
1 cup sliced celery
1 can (15 ounces) stewed, diced tomatoes
3 cups chicken or vegetable broth, or water
3 cups water
1 cup dry lentils
2/3 cup barley
1/2 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon dried basil
salt and black pepper to taste

Directions
1. Heat vegetable oil in large soup pan over medium-high heat. Cook garlic and onion until they are golden brown, about 1 or 2 minutes.
2. Add the rest of the ingredients and bring to a boil. Lower the heat so the mixture is at a light simmer. Place a lid on the pan.
3. Cook until the barley and lentils are tender, about 1 to 1 1/2 hours.
4. Serve hot in a soup bowl. Refrigerate leftovers within 2-3 hours.
Yield: 10 servings

Nutrition Information
Per serving: 1 cup
Calories: 160
Fat: 2g
Cholesterol: 0mg
Sodium: 510 mg
Total Carbohydrate: 28g
Fiber: 6g
Sugar: 4g
Protein: 8g

Waldorf Salad

Ingredients
1/4 cup walnuts, chopped
2 apples, cored and diced
1 cup celery, diced
1/2 cup raisins
1/4 cup nonfat plain yogurt
1/2 teaspoon sugar
1 teaspoon lemon juice

Directions
1. Preheat oven to 350 degrees.
2. Place chopped walnuts on a baking sheet and bake for 12-15 minutes. Stir occasionally until they are evenly toasted.
3. Combine apples, celery, nuts, and raisins.
4. Stir together yogurt, sugar, and lemon juice. Pour over apple mixture and toss lightly.
5. Refrigerate leftovers within 2-3 hours. Serve with a whole wheat tortilla for a complete meal.
Yield: 6 servings

Nutrition information
Per serving: 2/3 cup
Calories 100
Fat 3.5g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 19g
Fiber 2g
Sugar 14g
Protein 2g