Healthy comfort food recipes

We’re in the unpredictable weather days associated with early spring in the Midwest. The best part about those lingering chilly evenings? A final rotation of comfort food! Try these delicious, healthy dishes Andrea Miller, RDN, Parkview Health provided to send winter off on a nourishing note.
 

Turkey Tortilla Soup

1 tablespoon olive oil, plus extra for misting tortillas
1 medium onion, diced
1 green bell pepper, diced
2 cloves garlic, finely chopped
6 cups low sodium broth
3 cups shredded cooked turkey or chicken
1 can black beans, drained and rinsed
1½ cups frozen or canned corn
1 cup salsa
¼–½ cup chopped cilantro
8 corn tortillas
1 sliced jalapeño (optional)

1. In a large pot, heat oil over medium heat. Add diced onion and bell pepper and cook for a few minutes until onion is translucent. Add garlic and cook for another minute.
2. Add broth, turkey, beans, corn and salsa to the pot and bring to a boil. Reduce heat to simmer and allow to cook for another 5–10 minutes. 
3. While soup is simmering, preheat oven to 400°. Cut tortillas into thin strips and arrange in a single layer on a baking sheet. Bake 5–6 minutes or until lightly brown and crisp. 
4. When ready to serve, add chopped cilantro to soup and stir to combine. Ladle soup into serving bowls and top with baked tortilla strips. Enjoy!

 Serves 8

Nutrition Facts
[Amount per serving: Calories: 235; Total fat: 5.7g; Saturated fat: 1.3g; Cholesterol: 40mg; Sodium: 312mg; Total carbohydrates: 25.1g; Dietary fiber: 4.5g; Total sugars: 3.5g; Protein: 21.6g; Vitamin D: 0mg; Calcium: 47mg; Iron: 7mg; Potassium: 482mg]

 

Chicken or Turkey Bone Broth

Bones from a whole chicken or ½ turkey*
1 onion, quartered
Enough cold water to cover all ingredients 
2 tablespoons lemon juice, apple cider vinegar or dry white wine
A few sprigs of fresh herbs or 1 teaspoon dried herbs of choice (optional)
1–2 stalks celery, roughly chopped
1–2 carrots, roughly chopped
3 cloves garlic, smashed
1 teaspoon whole black peppercorns (optional)

Slow cooker method

1. Place all ingredients into a slow cooker and cover with water.
2. Cook on low for 12-24 hours.
3. Use a strainer to separate the liquids from the solids.  Discard solids.
4. Refrigerate for up to a week or freeze for longer storage. Use as a base for soup or in place of chicken broth in any recipe. Some people drink bone broth as a warm beverage due to touted health benefits.

Stovetop method

1. Place all ingredients into a large stock pot and cover with water.
2. Bring to a boil.
3. Reduce heat to low, partially cover, and simmer for at least 5 hours.
4. Use a strainer to separate the liquids.
5. Refrigerate for up to a week or freeze for longer storage. Use as a base for soup or in place of chicken broth in any recipe. Some people drink bone broth as a warm beverage due to touted health benefits.

*A whole turkey has enough bones for 2–3 batches of bone broth. Bones may be frozen until ready to make a batch of broth.

Nutrition Facts
[Amount per 8-ounce serving: Calories: 45; Total fat: 1g; Cholesterol: 0mg; Sodium: 90mg; Total carbohydrate: 0g; Protein: 9g]

 

Brussel Sprout Slaw

1 pound Brussels sprouts
⅓ cup slivered almonds
⅓ cup dried cranberries or cherries
⅓ cup shredded Parmesan cheese
¼ cup olive oil
2 tablespoons apple cider vinegar
1 tablespoon honey
1 tablespoon Dijon mustard
1 garlic clove, minced
Salt and pepper to taste

1. Prepare Brussels sprouts by trimming off tough ends and any damaged leaves.
2. Shred the Brussels sprouts by thinly slicing with a chef’s knife. A food processor with a slicing blade or a mandolin may speed up the process.
3. Mix shredded sprouts, almonds, dried fruit and parmesan together in a large bowl.
4. In a small bowl, whisk together oil, vinegar, honey, mustard and garlic.
5. Pour dressing over the slaw and mix well. If desired, season with salt and pepper to taste. 

Nutrition Facts
[Amount per serving, 1/6 of recipe: Calories:199.9; Total fat: 13.8g; Saturated fat 2g; Polyunsaturated fat: 1g; Monounsaturated fat: 7.1g; Cholesterol: 3.2mg; Sodium: 191.1mg; Potassium: 357.4mg; Total carbohydrate: 16.8g; Dietary fiber: 4.2g; Sugars: 9g; Protein: 5.6g; Vitamin A: 12%; Vitamin B: 69%; Vitamin C: 107.5%; Vitamin E: 8.9%; Calcium: 10.7%; Folate: 11.6%; Iron: 6.6%; Magnesium: 5%; Manganese: 14.3%; Phosphorus: 8.6%; Riboflavin: 5.1%; Thiamin: 7.2%]

 

Minestrone

2 medium carrots, diced
1 medium yellow onion, diced
1 tablespoon olive oil
3 garlic cloves, minced
6 cups low-sodium vegetable broth
1 14.5-ounce can no-salt-added diced tomatoes
2 ½ cups diced Yukon gold potatoes
2 ½ cups diced butternut squash
1 medium zucchini, sliced into half-moons
1 teaspoon dried rosemary or oregano (1 tablespoon if fresh)
1 teaspoon dried thyme (1 tablespoon if fresh)
2 bay leaves (optional)
1 cup dry whole-grain pasta
2 cups packed chopped kale (thick stems removed)
1 14.5-ounce can red or white kidney beans, drained and rinsed
Fresh grated parmesan cheese (optional)
Salt and pepper, to taste

1. Heat olive oil in a large pot over medium-high heat.
2. Add onion and carrot, sauté about 3 minutes.
3. Add garlic and sauté 1 minute longer.
4. Add vegetable broth, tomatoes, potatoes, squash, zucchini and herbs.
5. Bring to a boil, reduce heat to medium-low and simmer until vegetables are nearly tender, about 10 minutes.
6. Stir in pasta, kale and beans and simmer another 10 minutes until pasta and kale are tender.
7. Remove bay leaves, if using, and season to taste with salt and pepper.
8. Serve warm with a sprinkle of parmesan cheese on top.

Nutrition Facts
[Amount per serving, 1/8 recipe: Calories: 202.7; Total fat: 3.1g; Saturated fat: 0.9g; Polyunsaturated fat: 0.3g; Monounsaturated fat: 1.7g; Cholesterol: 2.7mg; Sodium: 334mg; Potassium: 699.6mg; Total carbohydrates: 38.3g; Dietary fiber: 9.6g; Sugars: 8.3g; Protein: 7.5g; Vitamin A: 131.9%; Vitamin B-6: 14.4%; Vitamin C: 37.1%; Calcium: 14%; Copper: 6.7%; Folate: 7.6%; Iron: 12.2%; Magnesium: 10%; Manganese: 13.9%; Niacin:: 7%; Phosphorus: 9.3%; Thiamin: 7.6%]

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