Hendricks Regional Health Blog

3 Healthy Recipes to Warm Your Kitchen

Posted by: Martha Rardin, RD   |   Tuesday, January 28, 2014   |   Latest Articles   |   Back to Blog

Butternut Squash Soup with Sage, Ginger Pecan Brussels Sprouts, healthy recipe, healthy recipe butternut squash soup, winter soup recipes, wintertime recipes, Balsamic Glazed Green Beans

Brrrr ... it's cold out there! Here are a few healthy and delicious recipes to warm your kitchen and add a little something different to your winter meals. Enjoy!clientuploads/2014/Squash-Soup-thnstk-183591401.png

Butternut Squash Soup with Sage
Nutrition analysis per serving: 96 calories, 4g protein, 20g carbohydrate, 334 mg sodium

  • 3 cups low-salt chicken broth (divided)
  • 1 ½ cups chopped onion
  • ½ teaspoon crushed red pepper        
  • 2 10-ounce boxes squash thawed
  • 1 cup diced carrot               
  • 1 cup water  
  • ½ teaspoon salt               
  • 1 teaspoon minced fresh sage leaves
  • ½ cup evaporated milk

Place 1/4 cup chicken broth in a large saucepan; bring to a boil. Add onion and crushed red pepper; cook 5 minutes or until tender. Add remaining 2-3/4 cups broth, squash, salt, and water; bring to a boil. Cover, reduce heat, and simmer for 20 minutes. Add carrot and sage; cover and simmer 20 minutes or until tender. Using mixer or emersion wand, blend and gradually add evaporated milk for extra creaminess. 

Ginger Pecan Brussels Sprouts
Nutrition analysis per serving: 117 calories, 8g fat, 3 g protein, 12g carbohydrate, 174mg sodium

  • 2 tablespoons honey                   
  • 2 tablespoons orange juice
  • 1 tablespoon soy sauce               
  • ½ teaspoon ginger, ground
  • 20 ozs. Brussels sprouts, cut in 1/2 lengthwise   
  • 2 tablespoons butter
  • ½ cup pecans (toasted)

In small bowl combine honey, orange juice, soy sauce, ginger and mix well. Cut Brussels sprouts in half lengthwise, place in electric skillet with 1" water. Cook for 5-8 minutes; drain. Melt butter; warm sprouts; add the honey/orange juice mixture and heat through. Top with pecans. Serve warm. Makes eight ½-cup servings

Balsamic Glazed Green Beans
Nutrition analysis per serving: 118 calories, 11g fat, 16g carbohydrate, 62mg sodium

  • 1 pound fresh green beans (trimmed)
  • 1/3 cup dried cranberries
  • 1 Tbsp butter
  • ½ cup finely chopped sweet onions
  • 1 Tbsp brown sugar
  • 2 Tbsp balsamic vinaigrette dressing
  • 1/3 cup slivered almonds

Cook beans and cranberries in simmering water in a skillet for 5 minutes or until beans are tender crisp. Drain and rinse to stop the cooking process and set aside. Melt butter in skillet on medium heat. Add onions, brown sugar, cook and stir for 5 minutes. Add bean mixture and cook 3 more minutes. Stir in the vinaigrette dressing and almonds. Makes six ½-cup servings.

Need more ideas? Check out our online Healthy Recipes A to Z collection.

~Martha Rardin

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