Heart-Smart_Recipes_2016_

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)

1. 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.


2. 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

1. 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.


2. 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