Healthy December Recipes

Before we all get ready for the festive feasting and over indulging, check out some of our favourite healthy dishes. 

Sausage, Brussels Sprout & Potato Soup (EatingWell)

Ingredients 

• 3 tablespoons extra-virgin olive oil, divided
• 4 sausages
• 1 cup diced onion
• ½ cup diced carrot
• 12 ounces baby yellow potatoes, sliced
• 8 ounces Brussels sprouts, trimmed and sliced
• 4 cups low-sodium chicken broth
• 2 tablespoons red-wine vinegar
• ½ teaspoon salt
• ½ teaspoon ground pepper
• ¼ cup chopped flat-leaf parsley
• ½ cup diced celery
• 2 tablespoons finely chopped garlic
• 2 teaspoons paprika, preferably smoked

Method

1. Heat 1 tablespoon oil in a large pot over medium heat. Add sausage and cook, stirring occasionally and breaking up with the spoon, until browned, 4 to 6 minutes. Transfer to a plate.

2. Add the remaining 2 tablespoons oil, onion, carrot and celery to the pot; cook, stirring occasionally, until softened, about 5 minutes. Add garlic and paprika; cook, stirring, for 30 seconds. Add potatoes, Brussels sprouts and broth; bring to a boil over high heat. Reduce heat to a simmer and cook, stirring occasionally, until the potatoes are tender, 6 to 8 minutes.

3. Stir in the sausage, vinegar, salt and pepper. Serve sprinkled with parsley.

Chicken & Vegetables with Creamy Coconut Noodles 

(EatingWell)

Ingredients

• 8 ounces wide rice noodles
• 2 ½ cups low-sodium chicken broth
• 1 can light coconut milk
• 1 tablespoon fish sauce
• 1 ½ teaspoons grated fresh ginger
• 1 stalk lemongrass, halved lengthwise
• 8 leaves fresh basil, plus more for garnish
• 1 pound boneless, skinless chicken breast
• 1 large red bell pepper, thinly sliced
• 4 cups baby spinach
• ¼ teaspoon kosher salt
• ¼ cup fresh coriander 
• 1 pinch crushed red pepper for garnish

Method

1. Cook noodles according to package directions. Drain and rinse with cold water. Set aside.

2. Meanwhile, combine broth, coconut milk, fish sauce, ginger, lemongrass and basil in a large saucepan.

3. Bring the broth mixture to a boil over high heat. Add chicken and reduce heat to maintain a simmer. Cook, turning occasionally, until an instant-read thermometer inserted into the thickest part registers 165 degrees F, about 12 minutes. Transfer the chicken to a clean cutting board.

4. Add bell pepper to the broth and simmer for 5 minutes. Remove from heat.

5. Stir spinach and salt into the broth.

6. Slice the chicken. Divide the reserved noodles and chicken among 4 bowls, then ladle on the broth. Top with cilantro, crushed red pepper and more basil, if desired.

Slow-Cooker Chicken with Rosemary & Mushrooms Linguine 

(EatingWell)

Ingredients

• 1 cup unsalted chicken stock
• 2 ½ tablespoons all-purpose flour
• 1 cup sliced shallots (from 4 shallots)
• 8 ounces sliced fresh cremini mushrooms
• 4 ounces sliced fresh shiitake mushrooms
• ⅓ cup dry Marsala wine
• 2 teaspoons chopped fresh rosemary
• 8 chicken breasts
• ¾ teaspoon kosher salt
• ½ teaspoon black pepper
• 8 ounces uncooked whole-wheat linguine
• 2 tablespoons whole fresh flat-leaf parsley leaves

Method

1. Whisk together the stock and flour in a 5- to 6-quart slow cooker until blended. Place the shallots, mushrooms, Marsala, and rosemary in the slow cooker. Sprinkle the chicken with the salt and pepper; arrange the chicken in the slow cooker, nestling it among the vegetables and liquid. Cover and cook on LOW until the chicken is tender and the sauce has thickened, about 4 hours.

2. Transfer the chicken from the slow cooker to a serving platter, reserving the cooking liquid and vegetables in the slow cooker. Transfer the cooking liquid and vegetables to a 2-quart saucepan; bring to a boil over medium-high. Boil, stirring occasionally, until the sauce is reduced to 2 cups, about 5 minutes.

3. Cook the linguine according to the package directions, omitting the salt and fat; drain. Divide the linguine among 4 bowls; serve the chicken over the pasta. Top with the sauce. Sprinkle evenly with the parsley.

Slow-Cooker Beef Barley Soup with Red Wine & Pesto 

(EatingWell)

Ingredients 

• 1 pound beef chunks 
• ½ teaspoon black pepper
• 2 tablespoons olive oil
• 1 ½ cups 1/2-inch-thick diagonally sliced carrots (from 3 carrots)
• 1 onion, diced
• ½ cup dry red wine
• 3 cups unsalted beef stock
• 1 (14.5 ounce) can diced tomatoes with basil, garlic, and oregano
• ¼ cup jarred pesto
• ½ cup uncooked whole-grain hulled barley (not pearled; about 4 ounces)
• 1 (5 ounce) package baby kale leaves
• ½ teaspoon kosher salt

Method

• Pat the beef dry with a paper towel; sprinkle with the pepper. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high. Add the beef to the skillet; cook, stirring occasionally, until lightly browned on all sides, about 4 minutes. Transfer the beef to a 5- to 6-quart slow cooker. Add the carrots, onions, and remaining 1 tablespoon oil to the skillet; cook, stirring occasionally, until the vegetables are softened, 3 to 4 minutes. Transfer to the slow cooker.

• Add the wine to the skillet; cook over medium-high 1 minute, stirring and scraping to loosen the browned bits from the bottom of the skillet. Pour over the beef mixture in the slow cooker.

• Stir the stock, tomatoes, and pesto into the slow cooker. Cover; cook on HIGH 2 hours. Stir in the barley; cover and cook on HIGH until the beef and barley are tender, about 2 hours. Stir in the kale and salt. Ladle the soup into bowls, and serve hot.