Comfort food is usually hot and hearty -- macaroni and cheese, hamburgers, spaghetti and meatballs and anything with mashed potatoes. When you want something hot and healthy, however, those meals aren't the go-to choices. Hot, healthy food isn't gooey or fattening, but it should satisfy and taste good. Just think of the basics, then add a little flavor.
Chicken and Beef
Chicken and beef are staples of hot, healthy food. However, you must be very careful about the fat content in these rich sources of protein. Go for cuts of beef that say lean right on the package and choose cuts wisely: sirloin, round, chuck, tenderloin and in poultry, white skinless breast meat. To cut down on fat when cooking, avoid frying or cooking in a dripless pan. Instead, grill, broil or bake the meat with your favorite spices. Pair with any green vegetable for a hot, healthy meal.
Fish
Omega-3 fatty acids are vital to heart health, and certain kinds of fish are full of them. The American Heart Association recommends two fish meals per week. Stick to fatty fish such as salmon, catfish, halibut and albacore tuna. Fish is healthiest when grilled, broiled or baked. Season with the spices of your choice, and add lemon or lime juice to bring it to life on your plate. Try topping your fish with fresh tomato salsa or mango salsa. Or cook a hot salsa of sliced black olives, diced tomatoes, a hint of lemon juice and a splash of white wine.
Stew
Stew can provide the hot, hearty comfort texture you crave without the calories and fat. If going meatless, try a stew of legumes, such as black beans, kidney beans, chick peas or lentils -- all are high in fiber and protein, low in fat, and taste great in a tomato-base. Beef up your legume-only stew with vegetables rich in antioxidants and texture, such as yellow squash and zucchini. When making a meat stew, make sure it's beef that's at least 90 percent lean or low-fat turkey or chicken that doesn't include dark meat and skin. Try turkey chili with cancer-fighting tomatoes, Mexican spices, such as chili powder, chipotle and cumin, and fiber-rich black beans.
Soup
Hot soup satisfies in a way no other food can. Stay away from cream-based soups that are high in fat. Instead, stick to broth-based soups. For example, 2 cups of Swanson certified organic chicken broth has just 30 calories and 1 g of fat. Making your own soup is easy. Boil 2 cups of low-fat chicken broth and 2 cups of water, then add any vegetables and spices that appeal to you. Experiment. For a Mexican flavor, add brown rice, fresh tomatoes, chili powder and cumin. For Italian flair, add whole wheat pasta, oregano and garlic powder. Toss in cooked chicken for more substance.
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