Boardash: Chicken Noodle Soup with Dill, Zesty Wheat Berry-Black Bean Chili, and Cranberry-Orange-Nut Cookies

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Healthy Recipes

For You
Tuesday November 10, 2009

Is Alcohol Good or Bad for Your Health?
Chicken Noodle Soup with Dill
Zesty Wheat Berry-Black Bean Chili
Cranberry-Orange-Nut Cookies

Is Alcohol Good or Bad for Your Health?
By Ana Mantica, EatingWell.com

If you enjoy a glass of wine or beer with dinner, you’ve probably already heard the good news (it might boost your good "HDL" cholesterol)—as well as the bad (it could also elevate your blood pressure). Two new studies give more health reasons to sip—or skip—that alcoholic drink. Read Full Article

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Chicken Noodle Soup with Dill EatingWell Test Kitchen, Deidre Senior

Chicken noodle soup is undeniably comfort food for many people (especially when they're not feeling well) and this version gets a healthful update. Whole-wheat egg noodles add fiber and nutrients and reduced-sodium chicken broth cuts the sodium. By all means use homemade chicken broth if you have it.

Servings: 6 servings, about 1 1/2 cups each
Total Time: 50 minutes
Ease of Preparation: Easy
Health: Low Sodium, Healthy Weight, Diabetes Appropriate, Heart Healthy, Low Sat Fat, Low Carb, Low Calorie

Ingredients:

Chicken Noodle Soup with Dill
10 cups reduced-sodium chicken broth
3 medium carrots , diced
1 large stalk celery , diced
3 tablespoons minced fresh ginger
6 cloves garlic , minced
4 ounces whole-wheat egg noodles (3 cups)
4 cups shredded cooked skinless chicken breast (about 1 pound; see Tip)
3 tablespoons chopped fresh dill
1 tablespoon lemon juice , or to taste

Steps:

1: Bring broth to a boil in a Dutch oven. Add carrots, celery, ginger and garlic; cook, uncovered, over medium heat until vegetables are just tender, about 20 minutes.

2: Add noodles and chicken; simmer until the noodles are just tender, 8 to 10 minutes. Stir in dill and lemon juice.

Nutrition: (Per serving)

Calories - 267
Carbohydrates - 18
Fat - 4
Saturated Fat - 2
Monounsaturated Fat - 1
Protein - 38
Cholesterol - 90
Dietary Fiber - 2
Potassium - 330
Sodium - 329
Nutrition Bonus - Vitamin A (104 daily value).

Cover and refrigerate for up to 2 days.

Tip: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.

Related Links:

• Honey Oat Quick Bread
• More Healthy Soup and Bread Recipes

More Recipes from ArcaMax.com
www.arcamax.com/recipes

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Zesty Wheat Berry-Black Bean Chili Cheryl Sternman Rule

This rib-sticking chili offers a hearty mix of wheat berries, beans, peppers and onion. Feel free to add an additional chipotle pepper to crank up the heat in this one-pot meal. Cooked wheat berries will keep for up to 1 month in your freezer and there’s no need to thaw them; just stir them directly into the chili.

Servings: 6 servings, about 1 1/2 cups each
Total Time: 1 hour
Ease of Preparation: Easy
Health: Heart Healthy, Low Sat Fat, Low Cholesterol, High Fiber

Ingredients:

Zesty Wheat Berry-Black Bean Chili
2 tablespoons extra-virgin olive oil
1 large yellow onion , chopped
1 large yellow bell pepper, chopped
5 cloves garlic , minced
2 teaspoons chili powder
1 1/2 teaspoons ground cumin
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
2 15-ounce cans black beans , rinsed
2 14-ounce cans no-salt-added diced tomatoes , undrained
1-2 canned chipotle peppers in adobo sauce , minced (see Tip)
2 cups vegetable broth
2 teaspoons light brown sugar
2 cups Cooked Wheat Berries (recipe follows)
Juice of 1 lime
1 avocado , diced
1/2 cup chopped fresh cilantro

Steps:

1: Heat oil in a Dutch oven over medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to taste, broth and brown sugar. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes.

2: Stir in cooked wheat berries and heat through, about 5 minutes more. (If using frozen wheat berries, cook until thoroughly heated.) Remove from the heat. Stir in lime juice. Garnish each bowl with avocado and cilantro.

Nutrition: (Per serving)

Calories - 386
Carbohydrates - 61
Fat - 11
Saturated Fat - 1
Monounsaturated Fat - 7
Protein - 14
Cholesterol - 0
Dietary Fiber - 15
Potassium - 311
Sodium - 703
Nutrition Bonus - Vitamin C (130 daily value), Fiber (72 dv), Folate (48 dv), Iron & Vitamin A (25 dv).

Tip: Canned chipotle peppers (smoked jalapeños) in adobo sauce add heat and a smoky flavor. Look for the small cans with other Mexican foods in large supermarkets. Once opened, store in an airtight container for up to 2 weeks in the refrigerator or 6 months in the freezer.

Related Links:

• Cooked Wheat Berries
• More Healthy Chili Recipes

More Recipes from ArcaMax.com
www.arcamax.com/recipes

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Cranberry-Orange-Nut Cookies EatingWell Test Kitchen

Crisp, moist and chewy, this cookie created by Georgene Egri of Walnut Creek, California, has the essential ingredients for the holidays: citrus, nuts and cranberries. These cookies travel well for gift-giving and lunchboxes.

Servings: 2 1/2 dozen cookies
Total Time: 1 1/2 hours
Ease of Preparation: Easy
Health: Low Sodium, Low Calorie, Low Carb, Low Sat Fat, Low Cholesterol, Heart Healthy, Diabetes Appropriate, Healthy Weight

Ingredients:

Cranberry-Orange-Nut Cookies
1 1/2 cups whole-wheat pastry flour
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 cup chopped walnuts
1/2 cup chopped dried cranberries
1 cup plus 3 tablespoons sugar , divided
1/2 cup smooth, unsweetened applesauce
1/4 cup canola oil
1 tablespoon freshly grated orange zest
3 tablespoons orange juice

Steps:

1: Whisk flour, baking powder, baking soda and salt in a large bowl. Stir in walnuts and dried cranberries.

2: Whisk 1 cup sugar, applesauce, oil, orange zest and juice in a medium bowl until smooth. Make a well in the dry ingredients and pour in the wet ingredients. Mix until well blended. Cover with plastic wrap and chill for 30 minutes.

3: Preheat oven to 350°F. Line a baking sheet with parchment paper or a nonstick baking mat.

4: Put the remaining 3 tablespoons sugar into a small flat-bottomed dish or pan. Roll the dough with floured hands (it will be very moist) into 1 1/2-inch balls, then roll in sugar to coat. Place 2 inches apart on the prepared baking sheet.

5: Bake the cookies until barely golden brown, 12 to 15 minutes. Cool on the pan for 1 minute; transfer to a wire rack to cool completely.

Nutrition: (Per cookie)

Calories - 102
Carbohydrates - 15
Fat - 5
Saturated Fat - 0
Monounsaturated Fat - 1
Protein - 1
Cholesterol - 0
Dietary Fiber - 1
Potassium - 24
Sodium - 94

Prepare the dough through Step 2, cover and refrigerate for up to 3 days. Store the cookies in an airtight container at room temperature for up to 5 days.

Related Links:

• Chocolate Thumbprint Cookies
• More Healthy Cookie Recipes

More Recipes from ArcaMax.com
www.arcamax.com/recipes

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