White Chicken Stew with Homemade Tortilla Chips

To me, a warm, hearty stew screams “winter.” As soon as the weather turns chilly, I am pulling out my soup, stew and chili recipes and creating new ones with the season’s best produce. For stews, I love going to the farmer’s market for fresh, local vegetables to combine in one healthy dish.

This White Chicken Stew is a favorite. It is hearty, yet healthy, and full of lean protein. The vegetables along with the beans and chicken create an amazing balance of taste and texture. The meal will leave you and the family feeling warm, happy and satisfied. It’s also easy to make extra servings for delicious (and easy) leftovers.

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White Chicken Stew with Homemade Tortilla Chips
Servings
4
Servings
4
White Chicken Stew with Homemade Tortilla Chips
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. In a Dutch oven, heat the oil over medium-high heat. Add the garlic, onion, celery, and carrots. Sauté for approximately 5 minutes or until the onion is translucent. Add salt and pepper.
  2. Add the yellow pepper, jalapeño, Anaheim pepper, and green chilies and cook an additional 3-5 minutes. Add the broth, beans and kale. Bring to a boil, reduce the heat, and simmer for 25 minutes, or until the vegetables are tender. Add chicken and simmer an additional 5 to 10 minutes or until chicken is warmed through.
  3. While the stew is simmering, preheat the oven to 400°F. Arrange the tortillas on a baking sheet. Bake for 2-4 minutes, or until crisp
  4. Ladle the stew into bowls and top with crumbled tortilla chips.
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Roasted Vegetable Soup

I am always looking for different and creative ways to integrate vegetables into my family’s diet. (With a 6- and 8-year-old at home, I’ve discovered that I need to somehow keep veggies interesting). This Roasted Vegetable Soup recipe incorporates 8 fresh vegetables and simple herbs to create one amazing combination. Roasting the veggies before pureeing brings out their sweetness and intensifies their natural and delicious flavors.

I find that this soup hits the spot after a few weeks of indulging during the holidays. It’s a great recipe to take with you into the New Year!

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Roasted Vegetable Soup
Servings
4
Servings
4
Roasted Vegetable Soup
Servings
4
Servings
4
Instructions
  1. Preheat the oven to 400 degrees.
  2. Cut the vegetables in ¼ x ¼ x 2 inch pieces and place in a single layer on a baking sheet lined with parchment paper. Drizzle with olive oil and sprinkle with salt and pepper. (Note: you will need several baking sheets to accommodate all the vegetables. The sweet potatoes often take longer than the other vegetable so make sure to place them on their own tray.)
  3. Roast the vegetable for approximately 25 minutes at 400 degrees, turning once. Increase temperature to 425 degrees and roast for an additional 10-15 minutes or until vegetables are tender.
  4. In a large saucepan, combine vegetable broth and roasted vegetables. Bring to a boil and simmer for 10 minutes. Transfer to a high-speed blender and puree in batches. Season with salt and pepper as needed.
  5. Sprinkle with chopped basil and serve.
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Warming Navy Bean and Corn Soup

With cooler temperatures on the way, I find myself craving a bowl of hot soup for lunch or dinner. This healthy Navy Bean and Corn soup is one of my favorites. The addition of brown rice pasta not only makes the soup hearty and delicious, but also entirely wheat-free. Use vegetable broth instead of chicken broth, and it’s also 100% vegan. If you’re looking for a meal that will warm you up and satisfy your craving for something rich and savory—then I encourage you to give this healthy recipe a try!


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Navy Bean & Corn Soup
Servings
4
Servings
4
Navy Bean & Corn Soup
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. In a large pot heat 2 tablespoons olive oil. Add onions, carrots and garlic and sauté over medium heat for 8-10 minutes or until onions are translucent and carrots are tender.
  2. Add 4 cups broth, tomatoes and corn and simmer for 20 minutes, stirring occasionally. Add navy beans and simmer for an additional 5 minutes. Use a soup ladle to remove two cups of soup and transfer to a blender. Blend on medium speed until smooth. Reserve blended soup.
  3. Add pasta to pot with remaining soup, bring to a boil and cook for 10 minutes. Add reserved blended soup to the pot and simmer for an additional 5-10 minutes or until pasta is al dente (take care not to over cook the pasta). Add salt and pepper. Divide into 4 bowl, garnish with chives and serve.
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Join me on EatClean.com!

eatCLEAN-no-TaglineFood is my true passion. To be more specific, I love exploring everything about healthy food – what it means to be “healthy,” how healthy food makes us feel, and how better food choices can improve our lives. In addition to sharing my passion through my website, my Healthy You Diet cookbook, and my online Healthy You Challenge, I am THRILLED to announce that I will be a contributing blogger on Prevention magazine’s new website EatClean.com, a site offering you “The Real Dirt On Real Food.”

I am always inventing (and sometimes re-inventing) recipes, and sharing tips and tricks that help me stay on track. Eat Clean gives me another opportunity to reach a broader audience and help people reach their own “healthy you” goals.

I hope you’ll join me on Eat Clean and discover the latest trends, news, and recipes surrounding clean eating!

Here are 3 of my healthy and warming soup recipes that recently appeared on EatClean.com:

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Gluten-Free Veggie Noodle Soup with Navy Beans: Gluten-free and vegetarian, this recipe appeals to the masses. I love the noodle and bean combination. The carrots add a beneficial dash of vitamin A, which help maintain healthy skin, teeth, and eyes.

 

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White Chicken Stew with Kale and Green Chilis: Chicken, beans, and fresh vegetables create a hearty soup full of protein. The jalapeno and green chiles offer a nice kick. Top the soup with fresh baked corn tortillas for a welcomed crunch.

 

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Chicken Meatball Noodle Soup: This recipe is a twist on the classic chicken noodle soup. This version is incredibly comforting and satisfying for lunch or dinner.

 

Shiitake Mushroom and Spinach Soup

Cutting back on or giving up wheat doesn’t mean you need to give up noodles in your soup. This Shiitake Mushroom and Spinach Soup recipe uses rice noodles to make this soup a filling and satisfying meal.

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Ingredients

I always love using spinach in my soup recipes. Not only does it taste great but spinach has been called one of the world’s healthiest foods and is rich in vitamin K, vitamin A, folate, niacin, zinc and calcium to name just a few.

Peanut Oil

I don’t use peanut oil very often but it gives a rich and lightly nutty flavor to the recipe.

In Pot In Progress

Although I used vegetable broth, you can also use miso.

In Pot

Make sure your noodles are al dente and rinsed with cold water before you set them aside. Once you bring them back to the pot, only let cook for an additional minute or two just so they are warmed through.

Two Bowls

Although many of my soup recipes taste just as good the next day—some even taste better—this recipe is best served immediately as the rice noodle can become too soft if left overnight.

Shiitake Mushroom and Spinach Soup
Servings
4
Servings
4
Shiitake Mushroom and Spinach Soup
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. In a large saucepan, prepare the rice noodles according to package directions. Drain and rinse with cold water. Set aside.
  2. In a large saucepan heat the peanut oil over medium heat. Add onions, garlic and ginger and cook for 2-3 minutes, stirring constantly.
  3. Add vegetable broth and bring to a gentle simmer.
  4. Add mushrooms and spinach and bring back to a simmer. Simmer for 2-3 minutes.
  5. Add reserved noodles and bring back to a simmer.
  6. Remove from heat and serve immediately. Add sea salt to taste.
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Chicken and Wild Rice Soup

Anytime I can make a big pot of soup and have it for a couple days, I’m thrilled. Quick and simple dishes are what work best for me these days and this Chicken and Wild Rice Soup is just that.

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Although you can substitute white or brown rice in the recipe, the wild rice give the soup a rustic and nutty flavor that really sets it apart from other chicken and rice soups.

1 cup wild riceAlthough the stars of this soup are the chicken and the rice, I love that this recipe is also packed with fresh vegetables like celery, tomatoes, onion, carrots and spinach.

Chicken and wild rice soup ingredients

By using a store bought rotisserie chicken I save loads of time and can still make a protein packed meal.

Most soups feel more like a starter than a main meal but this one definitely makes a hearty main course.

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If you like this Chicken and Wild Rice soup recipe, you should also check out the Chicken Meatball Noodle soup in my new cookbook, The Healthy You Diet. I’m not sure if it was the meatballs or just the overall flavor of the soup, but it quickly became one of my husbands all time favorites.

Chicken and Wild Rice Soup
Servings
6
Servings
6
Chicken and Wild Rice Soup
Servings
6
Servings
6
Ingredients
Servings:
Instructions
  1. Cook rice according to package directions and set aside.
  2. In a large Dutch oven, heat the olive oil over medium-high heat. Add onion and garlic and sauté for 3 minutes or until onions begin to turn translucent. Add broth, carrots, celery, tomatoes, and thyme and bring to a boil. Cover, reduce heat and simmer for 5 minutes. Add salt, pepper, reserved rice, chicken, and spinach and simmer for 8 to 10 minutes or until chicken is warmed through.
  3. Remove thyme sprigs. Top with parsley and serve.
  4. Note: The soup is dairy-free but if you’re not concerned with it being so, you can add some fresh grated Parmesan to the top before serving.
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