This heart-healthy stew draws inspiration from an Italian puttanesca-style sauce. Made with capers and olives, this dish has a vibrant flavor and is easy to make. This easy-to-make dish is filled with nutritious ingredients and delivers satisfying flavors. It's a wholesome addition to your diet that's great for your heart and your taste buds.
What is great about this Heart-Healthy Stew?
As the name suggests, heart-healthy stew is designed to promote heart health. It typically includes ingredients like lean protein (such as chicken or fish), fiber-rich vegetables, and beans, all of which are known to support heart function.
Saturated fats can raise LDL (bad) cholesterol levels, increasing the risk of heart disease. Heart-healthy stew recipes often minimize or eliminate saturated fats, making them a heart-friendly option.
Stews typically contain plenty of vegetables and legumes, which are high in dietary fiber. Fiber helps lower cholesterol levels and regulates blood sugar, benefiting heart health.
Tips
Looking to make it even more healthy? - Replace the potatoes with a lower carbohydrate root veggie like parsnips or rutabaga.
Swap the potatoes for cauliflower.
After the beef stew has simmered for 30-40 minutes, add in large chopped cauliflower florets to the stew and let simmer until they are tender.
Heart-Healthy Stew
Prep time: 15 minutes
Cook time: 45 minutes
Yield: 4 Servings
Ingredients:
• 3/4 tablespoons of extra-virgin olive oil
• 1 pound of raw jumbo shrimp, peeled and deveined
• 1 teaspoon chile powder
• 2 cups of chicken broth
• 2 (14 ounce) cans of white beans
• 2 ounces orzo
• 1/2 cup pitted Kalamata olives, chopped
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1 teaspoon crushed red pepper
• 1 (28 ounce) can fire-roasted diced tomatoes
• 2 tablespoons capers, rinsed and chopped
• Chopped fresh parsley for garnish
• Salt and pepper to taste
Directions:
1. Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the shrimp and sprinkle with the chile powder, salt, and pepper. Cook the shrimp for about 3 to 4 minutes, occasionally stirring, until just cooked through and turning pink. Remove the shrimp to a plate.
2. Add the onion and garlic until translucent for about 3 minutes, and then the crushed red pepper and cook until fragrant, about 30 seconds. Add the tomatoes and broth and bring the pot to a boil. Lower the heat to maintain a simmer, cover, and cook for about 10 minutes.
3. Stir in the beans and return to a boil over high heat. Add the orzo and cook uncovered, occasionally stirring, until the pasta is just tender, about 8 to 10 minutes.
Add the shrimp, olives, and capers. Serve the stew topped with parsley, if desired.
Suggested Pairing
Serve with crusty whole-grain bread to soak up the sauce, and a Pinot Noir.
Comments