Warm Recipes from our Hy-Vee Dietitian - KWWL - Eastern Iowa Breaking News, Weather, Closings

Warm Recipes from our Hy-Vee Dietitian

Soul Warming Meals for January

Oatmeal Recipe:

Homemade Muesli with Dried Fruit

Serves 16     

Prep Time: 10 minutes

All you need:

3 cups steal cut oats

1 cup Hy-Vee rolled oats or barley

1 cup chopped walnuts

1 cup sliced Hy-Vee sliced almonds

½ cup chopped Hy-Vee dried apples

½ cup chopped Hy-Vee dried apricots

½ cup Hy-Vee raisins

¼ cup whole flax seeds

All you do:

Mix oats, nuts, apples, apricots, raisins and flax seeds together in a large bowl.  Transfer to an airtight container.  9If storing for longer periods, keep cereal in the freezer or refrigerator.)  Serve hot or cold with milk or soymilk and toppings such as chopped fresh apple. 

Hot muesli for 2 servings: Add ½ cup muesli to ½ cup water, milk or soy milk and bring to boiling.  Simmer 3 to 5 minutes.  Or, microwave muesli in a large bowl on HIGH 3 to 5 minutes, stirring once halfway through. 

Cold muesli for 2 servings: Soak ½ cup muesli in ¾ cup yogurt, milk , soy milk or fruit juice 5 to 10 minutes or overnight. 

Nutrition Information per serving: 270 calories, 37g carbohydrate, 0g protein, 10g fat, 1g saturated fat, 6g fiber,  0mg cholesterol, 20mg sodium


Soup Recipes:

Cheesy Potato Soup (Can discuss how to lighten your cream soups)

Serves 19 (1-cup servings)   Source: Hy-Vee Test Kitchen

All you need:
1 1/2 c. peeled, chopped carrots
5 c. peeled, chopped potatoes
1 1/2 c. chopped celery
1 tsp Hy-Vee salt
6 c. water
1 can (12 oz) Hy-Vee evaporated milk
2 tbsp chopped fresh parsley
1 c. Hy-Vee skim milk
1 pound reduced-fat VelveetaTM cheese, cubed
2 c. diced ham
1/2 tsp Hy-Vee black pepper

All you do:

  • 1. In a 5-quart pot, combine carrots, potatoes, celery, salt and water. Boil 20 minutes.
  • 2. Remove from stove and slightly mash potato mixture.
  • 3. Stir in evaporated milk, parsley, milk, cheese, ham and black pepper.
  • 4. Return to stove and heat till bubbly.

Daily nutritional values: 40% vitamin A, 8% vitamin C, 20% calcium, 2% iron

Nutrition information per serving: Calories: 160, Carbohydrate: 15 g, Cholesterol: 30 mg, Dietary Fiber: 1 g, Fat: 6 g, Protein: 11 g, Saturated Fat: 3.5 g, Sodium: 550 mg, Sugar: 5 g, Trans fats: 0 g

Chicken and Wild Rice Soup

Serves 6 (1-cup each)   Source: Hy-Vee Test Kitchen

All you need:
2 tbsp Hy-Vee unsalted butter
1/2 c. finely chopped onion
1/2 c. finely chopped celery
1/2 c. finely chopped carrots
1/2 c. finely chopped mushrooms
1 (6 ounce) package Uncle Ben'sTM long grain and wild rice
1 (32 ounce) container Hy-Vee low-sodium chicken broth, divided
1 pound chopped, cooked chicken breasts
3/4 c. Hy-Vee shredded Parmesan cheese
Hy-Vee salt and Hy-Vee pepper, to taste

All you do:

  • 1. In a 5-quart Dutch oven melt butter over medium heat. Cook onion, celery, carrots and mushrooms about 7 minutes until vegetables are softened and mushrooms have given up moisture.
  • 2. Stir in long grain and wild rice, seasoning packet and 2-1/4 cups chicken broth. Bring to a boil and simmer, covered, for 25 minutes or until rice is tender.
  • 3. Stir in chicken and remaining chicken broth. Simmer an additional 5 minutes. Stir in cheese before serving. Season with salt and pepper.
Daily nutritional values: 40% vitamin A, 6% vitamin C, 25% calcium, 10% iron

Nutrition information per serving: Calories: 290, Carbohydrate: 24g, Cholesterol: 70mg, Dietary, Fiber: 1g, Fat: 10g, Protein: 29g, Saturated Fat: 6g, Sodium: 1060mg, Sugar: 2g, Trans fats: 0g

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