Hearty Stews Nutritious Meals
Hearty stews is a dish created as a one pot meal slowly cooked in liquid consisting of various meats, chicken, beef, fish, seafood of choice combined with a variety of vegetables then seasoned to perfection. Prepared properly a stew is not boiled but simmered at about 190 degrees Fahrenheit or 88 degrees celsius to tenderize tough food options mingled with seasonings enhancing the flavor of any dish. Meats to be stewed are cut into small cubes, fowls are joined, fish is cut into steak chunks.
Brown stews require meat and vegetables to be seared in a drizzle of hot oil before adding the liquid to the pot. Beef stew is a perfectly balanced meal when combined with a high quality seared protein, vegetables like carrots, onions, potatoes, peas served in beef broth until the flavors meld following a prep time of 20 minutes in a slow cooker for 7 hours seasoned with a pinch of salt and freshly ground black pepper. High quality beef is packed with nine essential amino acids including leucine which helps support muscle repair, increase strength, and recovery after intense exercise or illness.
Essential micronutrients in beef provide a strong dose of heme iron which prevents anemia supporting oxygen transport in the body along with vitamins B12 for the healthy nervous system, boosting energy in metabolism, zinc for immune function and tissue healing. Vegetables such as carrots, onions, parsley, garlic, potatoes contain healthy carbohydrates, fiber, vitamins and minerals which are commonly added to stews to develop flavors of the dish and support dietary fiber promoting healthy gut microbiome helping you feel full longer eating a hearty stew.
Modern day conveniences like canned chicken can be added to any chicken stew at the end of cooking time with stewed vegetables using ready made chicken broth to make a quick fix hearty stew in minutes. Swanson white premium chunk 4 ounce canned chicken breast packed in water is ready to eat fully cooked chicken in a can. It is 60 calories, 260 mg sodium, 0 grams fiber, 0 grams sugar, 12 grams of protein per 2 ounce serving. Swanson canned chicken can easily be added to other recipes like, Hearty Chicken Stew, Buffalo Chicken Dip Bundle, Chicken a la King with white and dark meat, chicken breast, White Chunk Chicken Garlic and Herb, White Chunk Chicken Lemon Course Ground Pepper sold in 2.6 ounce pouches, White Chunk Original.
Swanson premium white chicken with no antibiotics or added MSG is 97% fat free, gluten free, 12 grams of protein per 2.6 ounce serving. Swanson Lemon and Course Ground Pepper white chunk fully cooked chicken is sold in pouches as ready to eat simple on the go meals. Grocery stores often sell fully cooked rotisserie chicken which can easily be added to any broth then combined with vegetables and seasonings cooked to perfection foe a quick fix meal. Classic soups and stews poultry is often cooked blanched without browning before cooking.
Root vegetables like parsnips, turnips, celery, onions and carrots are cut in cubes then added to chicken broth in a slow cooker with 20 minutes prep time then cooked for 6 hours on low heat until the chicken reaches 165 degrees Fahrenheit or 74 degrees Celsius until the hearty chicken stew is done. The cookbook Taste of Home Soups Stews & More has over 325 comfort food recipes. Explore a vast array of chili's, chowders, stews and soups for any occasion. Beautiful food photography showcase over 250 colorful photos bring each dish to life inspiring you to try something new,
Cheers!
Patricia Lynn
Images Courtesy of Christina Rumph at Unsplash . .
