2 classic stews that are healthy, too

Just because you're watching your health, it doesn't mean that you have to skip out on some hearty stew favourites. Here are two healthy  and hearty interpretations of popular stews.

2 classic stews that are healthy, too

Beef and black bean chili

Chili recipes are like novels; they're open to interpretation. This one bumps up the beans, red pepper and onions for more flavour and antioxidants. Don't worry, there's also plenty of beef for mouth-filling satisfaction. You'll have a hearty meal for six with a preparation time of 10 minutes and a one-hour cooking time.

  • 225 g (8 oz) extra-lean ground beef
  • 1 onion, chopped1 carrot, chopped
  • 1 red pepper, seeded and chopped
  • 2 jalapeño peppers, seeded and chopped
  • 2 garlic cloves, chopped
  • 1 can (875 g/28 oz each) chopped tomatoes, with juice
  • 2 cans (450 g/15 oz each) black beans, rinsed and drained
  • 375 mL (1 1/2 c) low-sodium beef broth
  • 30 mL (2 tbsp) Worcestershire sauce
  • 15 mL (1 tbsp) chili powder
  • 7 mL (1 1/2 tsp) ground cumin
  • 7 mL (1 1/2 tsp) dried oregano
  • 0.5 mL (1/8 tsp) ground black pepper
  • 45 mL (3 tbsp) fresh cilantro
  1. Cook the beef in a large soup pot over medium heat until browned all over, about five minutes.
  2. Remove the beef to a bowl and add the onions, carrots, red pepper, jalapeño peppers and garlic to the pot. Cook until the vegetables are soft, about eight minutes.
  3. Add the chopped tomatoes (with juice), beans, broth, Worcestershire sauce, chili powder, cumin, oregano, black pepper and reserved beef.
  4. Bring to a boil over high heat. Reduce the heat to medium-low and cook until thickened and flavourful, about 45 minutes.
  5. Garnish with the chopped cilantro.

Nutritional information per serving: 214 Calories, 3 g Fat (1 g Saturated Fat), 29 g Carbs, 17 g Protein, 10 g Fibre, 20 mg Chol, 394 mg Sodium, 89 mg Calcium

Manhattan clam chowder

Most Manhattan clam chowder is sky-high in sodium from the clams, clam juice and added salt. You can keep a lid on sodium by diluting the clam juice and using low-sodium diced tomatoes. Otherwise, the herbed broth, tender potatoes and briny clams are classic Manhattan. For a fast and easy meal for eight, this chowder takes just  10 minutes to prepare and 30 minutes to cook.

  • 15 ml (1 tbsp) olive oil
  • 2 onions, finely chopped
  • 2 ribs celery, finely chopped
  • 2 garlic cloves, minced
  • 1 can (875 g/28 oz) low-sodium diced tomatoes, with juice
  • 350 g (12 oz) small red bliss or other boiling potatoes, peeled and finely chopped
  • 4 dozen little-neck clams, shucked and chopped, liquor reserved
  • 800 ml (3 c) bottled clam juice
  • 800 ml (3 c) water5 ml (1 tsp) dried oregano
  • 2 ml (1/2 tsp) dried thyme1 bay leaf
  • 0.5 ml (1/8 tsp) ground black pepper
  • 10 ml (2 tsp) fresh lemon juice
  • 125 g (1/2 c) chopped fresh parsley
  1. Heat the oil in a large soup pot over medium heat. Add the onions and celery and cook until the onions are soft, five to six minutes. Add the garlic and cook for one minute.
  2. Add the tomatoes and potatoes. Strain the reserved clam liquor through a clean coffee filter or fine-mesh sieve into the pot. Add the bottled clam juice, water, oregano, thyme, bay leaf and black pepper, and bring to a boil over high heat.
  3. Reduce the heat to medium-low and simmer until the potatoes are tender, about 20 minutes.
  4. Stir in the clams, lemon juice and parsley and cook until the clams are firm, about two minutes.
  5. Discard the bay leaf before serving.

Nutritional information per serving: 127 Calories, 2 g Fat (0 g Saturated Fat), 16 g Carbs, 10 g Protein, 3 g Fibre, 21 mg Chol, 343 mg Sodium, 68 mg Calcium

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