58 Heart-Smart Recipes
Wild Rice and Chicken Soup
SERVINGS 6 (1 cup each)
PREP 10 minutes COOK 40 minutes
2 cups water
(^1) ⁄ 2 cup wild rice, rinsed and drained
(^1) ⁄ 2 cup long grain brown rice
2 14.5-oz. cans reduced-sodium
chicken broth
4 cloves garlic, minced
4 cups chopped tomatoes or two
14.5-oz. cans diced tomatoes, undrained
2 cups chopped cooked chicken breast
1 cup finely chopped zucchini
(^1) ⁄ 4 tsp. black pepper
1 Tbsp. snipped fresh thyme or 1 tsp. dried
thyme, crushed
1 Tbsp. madeira wine or dry sherry (optional)
- In a large saucepan bring the water to boiling.
Stir in rices. Return to boiling; reduce heat.
Simmer, covered, 40 to 45 minutes or until rice is
tender and most of the liquid is absorbed.
Remove from heat. - Meanwhile, in a 4-quart Dutch oven combine
broth and garlic; bring to boiling. Stir in the next
four ingredients (through pepper). Return to
boiling; reduce heat. Simmer, covered, 5 minutes.
Stir in cooked rice, thyme, and, if desired, wine;
heat through.
PER SERVING: 218 CAL. | 3 G TOTAL FAT (1 G SAT. FAT)
40 MG CHOL. | 361 MG SODIUM | 29 G CARB. | 3 G FIBER
5 G SUGARS | 21 G PRO.
Curried Chicken, Barley, and Vegetables
SERVINGS 8 (1 chicken thigh +^3 ⁄ 4 cup barley
mixture each)
PREP 25 minutes SLOW COOK 8 hours (low) or
4 hours (high)
2 cups packaged peeled fresh baby carrots
1 cup regular pearled barley
1 1 ⁄ 2 tsp. minced garlic
3 cups coarsely shredded cabbage
8 bone-in chicken thighs, skin removed
(about 3 lb. total)
2 Tbsp. orange marmalade
5 tsp. curry powder
(^1) ⁄ 2 tsp. salt
(^1) ⁄ 4 tsp. black pepper
3 1 ⁄ 2 cups reduced-sodium chicken broth
(^1) ⁄ 2 cup unsalted peanuts, coarsely chopped
(^1) ⁄ 4 cup raisins
(^1) ⁄ 4 cup sliced green onions
- In a 5- to 6-quart slow cooker combine
carrots, barley, and garlic. Top with cabbage and
chicken thighs. In a bowl whisk together the next
four ingredients (through pepper). Spread over
chicken. Add broth to slow cooker. - Cover and cook on low 8 hours or on high
4 hours. Top servings with peanuts, raisins, and
green onions.
PER SERVING: 282 CAL. | 8 G TOTAL FAT (1 G SAT. FAT)
66 MG CHOL. | 482 MG SODIUM | 34 G CARB. | 6 G FIBER
9 G SUGARS | 20 G PRO.
CURRIED CHICKEN, BARLEY,
AND VEGETABLES
WILD RICE AND CHICKEN SOUP
wild rice barley