With Love From
Darling's Kitchen

32. Skinny Stews for

Winter Nights

Renny Darling

For more of Renny Darling's Recipes 
Please visit our website
www.rennydarling.com

Article Archive

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The Recipes
Cioppino Italian Fisherman's Chowder
Italian Croustades with Tomatoes, Chives & Cheese:
Mexican Chicken & Chili Bean Stew
Chicken & Ci Ci Pea Stew
The Best Old-Fashioned Chicken Soup

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Dear Fans,

Can you believe, it is now January (again!)  It seems like just yesterday, when I wrote an ode to poor January, who always has a hard act to follow, the December holidays.  So, for several reasons, I thought a few very exciting low-calorie stews would be a good choice after our little bouts of splurging. (a nice.way of  saying overindulging.) 

The stews included here are wonderful allies in a healthy regimen.  These stews are very filling, very satisfying, very healthy and low in calories.  All are substantial and range from 100 to 300 calories, which will allow you a little indulgence with some great crusty bread and a light dessert. Have the Best Week!

ENJOY WITH LOVE,
RENNY DARLING

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Cioppino Italian Fisherman's Chowder

This is a keen and spicy stew, rich and flavorful.  It is the essence of simplicity to prepare.  While low in calories, it is high in nourishment.  The Italian Croustades with Tomatoes, Chives & Cheese are a lovely accompaniment. 

Soup Base:
2 onions, chopped
6 cloves garlic, minced
2 cups clam broth
2 cups tomato juice
1 can (8 ounces) tomato sauce
1 can (7 ounces) chopped clams.  Do not drain. 
1 teaspoon, each, sugar, oil, dried basil, Italian Herbs, turmeric, and parsley
1/8 teaspoon cayenne pepper
pepper to taste

2 pounds fillets of sole, cut into 1 1/2-inch chunks

In a Dutch oven casserole, simmer together all the ingredients (except the fish) for 20 minutes.  Bring to a rolling boil, add the fish, lower the heat, and simmer fish for about 4 to 5 minutes, or until fish becomes opaque.  Do not overcook.  Serve in deep bowls with a slice or two of Italian Croustades with Tomatoes, Chives & Cheese.  Serves 6 to 8. 
(About 147 calories per serving-serving 8)
(About 190 calories per serving-serving 6)

Note: -Soup base can be prepared earlier in the day and stored in the refrigerator.  However, do not cook fish until a few minutes before serving.

Italian Croustades with Tomatoes, Chives & Cheese:
12 thin slices Italian bread, (1/2 ounce, each)
4 teaspoons olive oil
1 small tomato, finely chopped  
6 teaspoons grated Parmesan cheese
6 tablespoons chopped chives

Spread each slice of bread with a thin coating of olive oil and place on baking sheet. Divide remaining ingredients over the tops of each slice of bread. Cover pan with foil and heat at 350-degrees for 10 minutes. Remove foil and broil for a few seconds to brown tops. Yields 6 to 8 servings.

(About 90 calories per 1 1/2 slice serving-serving 8)
(About 120 calories per 2 slice serving-serving 6)

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Mexican Chicken & Chili Bean Stew

1 fryer chicken (about 2 1/2 pounds) cut into serving pieces and sprinkled with garlic powder, onion powder and paprika

2 onions, chopped
1 can (1 pound) stewed tomatoes, chopped.   Do not drain.
6 cloves garlic, minced
1 can (8 ounces) tomato sauce
4 cups canned chicken broth
1 can (7 ounces) diced green chiles
1 can (1 pound) red kidney beans, rinsed and drained
1/4 cup raw rice or orzo
1 tablespoon chili powder (or more to taste)
1 teaspoon ground turmeric
1/2 teaspoon ground cumin
black pepper to taste

3 very light sprinkles cayenne pepper, or to taste

In a 9x13-inch baking pan, roast chicken in a 350-degree oven for 45 minutes or until practically tender.   Meanwhile, in a Dutch oven casserole with the cover slightly ajar, simmer together the remaining ingredients for 30 minutes.   Add the chicken, cut into bite-size pieces, discarding skin, bones and fat in pan.   Continue to simmer for 10 minutes, or until chicken is tender.   Serve with 1 teaspoon of grated Parmesan cheese (add 7 calories) (optional) on top.   Serves 6 as dinner or 12 as a first-course.

(About 296 calories per serving-serving 6)
(About 148 calories per serving-serving 12)

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Chicken & Ci Ci Pea Stew

Also known as "garbanzos" or "chick peas", cici peas are lovely in rice, excellent in salads and in this recipe they produce a grand soup that will satisfy and nurture.   Using broth, instead of water, in the soup, enriches the flavor markedly.

1 can (1 pound) ci ci peas, rinsed and drained
3 onions, minced
6 carrots, peeled and sliced
3 cloves garlic, minced
1 can (1 pound) stewed tomatoes, chopped.   Do not drain.
6 cups chicken broth
1 fryer chicken (about 2 1/2 pounds) cut into serving pieces

In a covered Dutch oven casserole, place all the ingredients and bring mixture to a rapid boil.   Lower heat and simmer mixture for about 45 minutes to 1 hour or until chicken is tender.   Remove chicken from stew and discard the skin and bones.    Return boned chicken pieces to stew.   Serves 6.

(About 262 calories per serving)_________________________________

The Best Old-Fashioned Chicken Soup

This grand soup is rich with the flavors of garlic, leeks, onions and tomatoes and is made substantial with the addition of potatoes.   It can be prepared earlier in the day or 1 day earlier and stored in the refrigerator.   Baking the chicken for 40 minutes to brown it and seal in the juices, is a technique I initiated years and years ago.   It takes the place of browning the chicken in oil, reducing markedly the amount of oil needed.   It also will defat the chicken.  

1 fryer chicken (about 2 1/2 pounds) cut into serving pieces, sprinkled with pepper, paprika, garlic and onion powders

1 leek, white and 1 1/2-inches of tender green part, thoroughly washed and thinly sliced
1 large onion, chopped
4 cloves garlic, minced
1 can (1 pound) stewed tomatoes, chopped.   Do not drain.
6 carrots, peeled and thinly sliced
1 stalk celery, thinly sliced
6 cups chicken broth
white pepper to taste

1/2 pound potatoes (2 medium), peeled and cubed
2 tablespoons chopped chives

In a 9x13-inch baking pan, bake chicken at 350-degrees for 40 minutes.   Meanwhile, in a Dutch oven casserole, simmer together the remaining   ingredients for 40 minutes.   Add the chicken to the casserole, discarding the skin, bones and fat in the pan.   Continue cooking for 15 minutes, or until chicken is tender. Serve with a teaspoon of unflavored yogurt and a sprinkle of parsley and chives, if desired.  Serves 6 as dinner and 12 as an accompaniment to dinner.

(About 235 calories per serving-serving 6)
(About 117 calories per serving-serving 12)

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