Thursday, January 20, 2011

Cozy recipes for when your under the weather

The Food Network is full of wonderful recipes and just when everyone is sick, they come out with these wonderful recipes for us to try.

I must make all of these this weekend. Everyone around our area seems to have the case of the cold/flu bug. I will not welcome it in my house! :)

There are countless supplements that promise to cure the sniffles, but they can be waste of money, or downright dangerous. You can’t go wrong with the real thing: fresh foods. Here are 5 cozy recipes packed with nutrients to help your winter woes.

Mexican Chicken Soup
Soothe a scratchy throat with a warm bowl of soup. The protein-rich broth helps achy muscles, while canned tomatoes and fresh veggies pack in the antioxidants.


* 4 split (2 whole) chicken breasts, bone in, skin on
* Good olive oil
* Kosher salt and freshly ground black pepper
* 2 cups chopped onions (2 onions)
* 1 cup chopped celery (2 stalks)
* 2 cups chopped carrots (4 carrots)
* 4 large cloves garlic, chopped
* 2 1/2 quarts chicken stock, preferably homemade
* 1 (28-ounce) can whole tomatoes in puree, crushed
* 2 to 4 jalapeno peppers, seeded and minced
* 1 teaspoon ground cumin
* 1 teaspoon ground coriander seed
* 1/4 to 1/2 cup chopped fresh cilantro leaves, optional
* 6 (6-inch) fresh white corn tortillas


For serving: sliced avocado, sour cream, grated Cheddar cheese, and tortilla chips

Preheat the oven to 350 degrees F.

Place the chicken breasts skin side up on a sheet pan. Rub with olive oil, sprinkle with salt and pepper, and roast for 35 to 40 minutes, until done. When the chicken is cool enough to handle, discard the skin and bones, and shred the meat. Cover and set aside.

Meanwhile, heat 3 tablespoons of olive oil in a large pot or Dutch oven. Add the onions, celery, and carrots and cook over medium-low heat for 10 minutes, or until the onions start to brown. Add the garlic and cook for 30 seconds. Add the chicken stock, tomatoes with their puree, jalapenos, cumin, coriander, 1 tablespoon salt (depending on the saltiness of the chicken stock), 1 teaspoon pepper, and the cilantro, if using. Cut the tortillas in 1/2, then cut them crosswise into 1/2-inch strips and add to the soup. Bring the soup to a boil, then lower the heat and simmer for 25 minutes. Add the shredded chicken and season to taste. Serve the soup hot topped with sliced avocado, a dollop of sour cream, grated Cheddar cheese, and broken tortilla chips.

3-Bean Chili
When made with the right ingredients, chili is a warm and bubbly superfood! Meat and beans are packed with zinc, a mineral that helps with immune function. Don’t count out a kick from chili powder to help clear out those sinuses.

Favorite 3-Bean Chili

Serves: 8


Spice Mix:
1 teaspoon ground cumin
¼ teaspoon smoked paprika
¼ teaspoon cayenne pepper
3 tablespoons chili powder (or to taste)
½ teaspoon celery salt
2 teaspoons dried tarragon

1 tablespoon canola oil
1 pound ground turkey breast or extra lean ground beef
½ medium red onion, diced
1 red bell pepper, diced
1 jalapeno pepper, finely diced (optional)
½ cup chopped celery
1 clove minced garlic
½ teaspoon kosher salt
1 cup chicken broth or water
1 teaspoon Worcestershire sauce
8 fl oz dark beer (Guinness recommended)
1 (28 oz) can crushed tomatoes
1 (28 oz) can diced tomatoes

1 (15 oz) can black beans, rinsed and drained

1 (15 oz) can pinto beans, rinsed and drained
1 (15 oz) can red kidney beans, rinsed and drained
1 cup frozen corn kernels

Suggested garnishes: Greek yogurt or sour cream, crushed tortilla chips, chopped scallion, diced avocado, hot sauce

Combine spice mix ingredients in a small bowl, set aside. Heat oil in large pot or dutch oven over medium heat. Add meat and cook until browned. Add onion, peppers, celery and garlic; season with salt and sauté for 3 to 5 minutes until tender. Stir in broth, Worcestershire sauce, beer, crushed and diced tomatoes. Add spice mix and stir well to combine. Stir in beans and corn, bring to a simmer and cook uncovered for 30 to 40 minutes, stirring occasionally.

Nutrition Information (per serving):

Calories: 310; Total Fat: 3 grams; Saturated Fat: 0 grams; Carbohydrate: 43 grams; Protein: 26 grams; Fiber: 15 grams; Sodium: 600 milligrams

Ginger-Spiced Hot Chocolate

Get comfy with a mug of hot chocolate. Ginger and cocoa contain inflammation-fighting antioxidants and ginger can help tame an uneasy stomach.


* 8 ounces 1 percent low-fat milk
* 1/4-inch piece peeled, fresh ginger, sliced into 2 rounds
* 2 teaspoons unsweetened cocoa powder
* 2 teaspoons sugar
* 2 teaspoons water
* 1/4 teaspoon dark chocolate shavings (about 1/8-ounce)


In a small saucepan heat the milk and ginger over a medium-low heat until scalding, about 4 minutes. While the milk is warming, put cocoa powder and sugar into a mug. Add the water to the mug and stir until the mixture has the consistency of a paste. Remove the ginger from the warmed milk. Add the chocolate mixture to the milk and whisk until slightly frothy. Pour the hot chocolate into the mug and top with chocolate shavings.

Lemon Pasta with Roasted Shrimp
Nothing says comfort like pasta. Toss it with protein-packed shrimp and fresh lemon for a dose of vitamin C.


* 2 pounds (17 to 21 count) shrimp, peeled and deveined
* Good olive oil
* Kosher salt and freshly ground black pepper
* 1 pound angel hair pasta
* 4 tablespoons (1/2 stick) unsalted butter, melted
* 2 lemons, zested and juiced


Preheat the oven to 400 degrees F.

Place the shrimp on a sheet pan with 1 tablespoon olive oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Toss well, spread them in 1 layer, and roast for 6 to 8 minutes, just until they're pink and cooked through.

Meanwhile, drizzle some olive oil in a large pot of boiling salted water, add the angel hair, and cook al dente, about 3 minutes. Drain the pasta, reserving some of the cooking liquid. Quickly toss the angel hair with the melted butter, 1/4 cup olive oil, the lemon zest, lemon juice, 2 teaspoons salt, 1 teaspoon pepper and about 1/2 cup of the reserved cooking liquid. Add the shrimp and serve hot.

Quinoa with Garlic Pine Nuts and Raisins
Quinoa and pine nuts are good sources of zinc and dried fruit, like raisins will help you get more iron, another important mineral for your immune system.


* 1 cup quinoa, rinsed well
* 1/4 cup pine nuts
* 2 tablespoons extra-virgin olive oil
* 2 cloves garlic, thinly sliced
* 1/3 cup chopped fresh parsley
* 1/4 cup raisins
* 1 tablespoon fresh lemon juice
* Kosher salt and freshly ground pepper


Place the quinoa in a saucepan and cook over medium heat until toasted, about 2 minutes. Add 1 3/4 cups water (or use low-sodium chicken broth) and bring to a boil. Reduce the heat to medium-low and simmer, covered, until the liquid is absorbed, 10 to 15 minutes. Remove from the heat and let sit, covered, about 2 minutes.

Meanwhile, toast the pine nuts in a skillet over medium-high heat, stirring, until golden, about 3 minutes; transfer to a plate. Add the olive oil and garlic to the skillet and cook over medium heat, stirring, until golden, about 2 minutes. Transfer the garlic to the plate, reserving the oil.

Fluff the quinoa with a fork. Add the pine nuts, garlic, reserved oil, parsley, raisins and lemon juice. Season with salt and pepper and toss.

Per serving (3/4 cup): Calories 300; Fat 15 g (Saturated 2 g); Cholesterol 0 mg; Sodium 5 mg; Carbohydrate 37 g; Fiber 4 g; Protein 8 g

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