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story.lead_photo.caption Healthy corn and chicken chowder

Corn and Chicken Chowder


3 slices ham, chopped

1 onion, chopped

3 stalks celery, sliced thin

2 pounds peeled and cubed potatoes

3 cups chicken broth

1 1/2 cups water

1 1/2 pounds chicken tenderloins

4 cups fresh corn kernels

3 cups skim milk

1 1/2 teaspoons dried thyme

1/4 teaspoon ground black pepper

1/4 teaspoon ground black pepper

6 teaspoons all-purpose flour


1. Put onion, ham, celery, chicken broth, water, and chicken tenderloins in 6 quart stock pot. With stock pot partially covered bring to a boil, lower heat and simmer for about 15 to 20 minutes or until chicken is cooked through. Remove chicken and set aside.

2. Add corn, potatoes, milk, thyme, and pepper to pot, salt is optional. Simmer, uncovered until potatoes are tender.

3. Cut chicken tenderloins into 1/2 inch pieces and return to stock pot.

4. Thicken soup with cornstarch or flour, adding in 2 tablespoon increments and stirring. Once soup has reached desired thickness let simmer 5 minutes and then serve.

Healthier Easy Baked Tilapia


4 (4 ounce) fillets tilapia

1/4 teaspoon seafood seasoning (such as Old Bay®)

2 teaspoons butter

1 clove garlic, minced

1 lemon, sliced

1 (16 ounce) package frozen cauliflower with broccoli and red pepper

Salt and ground black pepper to taste


1. Preheat the oven to 375 degrees F (190 degrees F). Lightly grease a 9x13-inch baking dish.

2. Place tilapia fillets in the bottom of the baking dish and season with seafood seasoning. Melt butter with garlic in a small bowl in the microwave, about 30 seconds on medium; pour over fish. Top each fillet with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper. Cover the dish with aluminum foil.

3. Bake in the preheated oven until vegetables are tender and fish flakes easily with a fork, 25 to 30 minutes.

Low fat Baked Chicken


4 skinless, boneless chicken breasts

4 cups plain non-fat yogurt

2 cups cornflakes cereal


1. Preheat the oven to 350 degrees F (175 degrees C).

2. Crush the cornflake crumbs between 2 pieces of wax paper.

3. Dip the chicken breasts in the yogurt, coating both sides. Roll in crushed cornflake crumbs to coat all sides, then place in a 9x13 inch baking dish. Bake the chicken in the preheated oven for 30 minutes.

Steamed Fish with Ginger


1 pound halibut fillet

1 teaspoon coarse sea salt or kosher salt

1 tablespoon minced fresh ginger

1 tablespoon minced fresh ginger

3 tablespoons thinly sliced green onion

1 tablespoon dark soy sauce

1 tablespoon light soy sauce

1 tablespoon peanut oil

2 teaspoons toasted sesame oil

1/4 cup lightly packed fresh cilantro sprigs


1. Pat halibut dry with paper towels. Rub both sides of fillet with salt. Scatter the ginger over the top of the fish and place onto a heatproof ceramic dish.

2. Place into a bamboo steamer set over several inches of gently boiling water, and cover. Gently steam for 10 to 12 minutes.

3. Pour accumulated water out of the dish and sprinkle the fillet with green onion. Drizzle both soy sauces over the surface of the fish.

4. Heat peanut and sesame oils in a small skillet over medium-high heat until they begin to smoke. When the oil is hot, carefully pour on top of the halibut fillet. The very hot oil will cause the green onions and water on top of the fish to pop and spatter all over; be careful. Garnish with cilantro sprigs and serve immediately.

NAN Dining Guide Spotlight on 02/04/2018

Print Headline: Heart healthy

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