Tag: easy recipe

Cozy Up To This Turkey Chili!

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Turkey Chili with Red Kidney Beans

This is my go-to dish on cold days, and it makes so much that I can save it to have on busy days throughout the week. This lean chili skimps on fat while filling you up with healthy protein! Additionally, this chili supplies a ton of vegetables, including onion, pepper and tomato, along with protein and fiber-rich beans. Rich in beta carotene (which our body can convert to vitamin A), vitamin C and potassium, this cozy comfort food will become your new winter (or spring – if the weather stays this cold!) favorite.

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Ingredients (serves 4):

16 oz ground, lean turkey meat

1 bell pepper, chopped (I like to use green bell pepper for this recipe, but any variety works!)

1 vidalia or sweet onion, chopped

2 cloves garlic, minced

20 oz canned crushed tomatoes (can also use diced or fresh)

8 oz tomato sauce

15 oz red kidney beans, rinsed and drained if canned

1 tsp hot sauce (I like Cholula)

2 tsp oil

2 tsp chili powder

1/2 tsp sugar

1/2 tsp garlic powder

1/2 tsp onion powder

1/2 tsp ground back pepper

dash salt

 

Directions:

1. Warm oil in large pot over medium heat. Add chopped onion and pepper and cook approximately 8-10 minutes, until softened.

2. Add the turkey meat and stir occasionally until the meat is cooked through, about 20 minutes. Add the garlic and cook another 2-3 minutes.

3. Add the crushed tomatoes, tomato sauce, kidney beans, hot sauce, sugar and spices ( chili powder, garlic powder, onion powder, salt and pepper). Bring everything to a boil and let boil about 10 minutes. Reduce heat and simmer covered for about 1 hour. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 391, Total Fat 17 g, Saturated Fat 4 g, Cholesterol 89 mg, Carbohydrates 31 g, Fiber 13 g, Protein 30 g, Sodium 446 mg, Calcium 149 mg

 

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Baked Halibut with Pineapple Salsa

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Baked Halibut with Pineapple Salsa

Pineapple salsa will spice up any plain fish dish – and add a hearty serving of fruits and veggies! This fresh, homemade salsa offers lycopene, an antioxidant found in tomatoes, along with the heat of a jalapeno pepper and the sweetness of pineapple. Although I used halibut in this recipe, any white fish will do. I’ve made this before using sea bass and prefer the less oily texture of the halibut with the salsa. My main suggestion? Try to opt for a wild-caught fish!

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Ingredients (serves 2):

12 oz wild-caught Halibut (or any other white fish of your choice), divided into two, 6-oz portions

1 tsp olive oil

4 roma tomatoes

1 C cubed pineapple

1/2 jalapeno pepper (seeds removed if you don’t want the salsa very spicy)

1/2 small red onion

3 Tbsp fresh cilantro, stems removed (about 5 sprigs)

dash salt

dash ground black pepper

1/8 tsp garlic powder

nonstick vegetable oil cooking spray

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Fresh pineapple salsa!

Directions:

1. Preheat oven to 360 degrees Fahrenheit.

2. Spray casserole dish with nonstick vegetable oil cooking spray. Place halibut in casserole dish and drizzle olive oil over fish, distributing it evenly. Sprinkle salt, pepper and garlic powder over each fish fillet. Set aside.

3. Dice tomatoes, onion, jalapeno and pineapple. Combine in bowl.

4. Rinse cilantro leaves and pat dry. Finely chop cilantro and add to salsa. Add salt and ground black pepper to taste. Combine well and set aside.

5. Bake fish in oven until flakey and opaque, approximately 25 minutes. The internal temperature of the fish should reach 145 degrees Fahrenheit.

6. Remove fish from oven and top each fillet with salsa. Make sure to save some salsa on the side to scoop up with veggies and/or tortilla chips! Enjoy!

 

 

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

*1 serving is 1 6 oz fillet with half of the salsa

Calories 340 calories, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 70 mg, Carbohydrates 20 g, Fiber 3 g, Protein 48 g, Calcium 138 mg, Sodium 206 mg

Baked halibut - ready to top with the pineapple salsa!

Baked halibut – ready to top with the pineapple salsa!

 

 

Chocolate For Breakfast? Yes, Please!

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Oatmeal with Berries, Chocolate and Almonds

Sick of plain oatmeal? Try this breakfast with staying power – the almonds and berries add filling fiber, with almonds also pumping up the protein content of this instant breakfast! Unsweetened cocoa powder adds flavanoids, but all you’ll notice is how good this breakfast tastes! This recipe uses water to cook instant oatmeal, but feel free to use milk as a great way to increase your calcium intake!

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Ingredients (serves 1):

1 packet instant oatmeal (unflavored) *tip: look for a brand that does not contain many ingredients other than oats – I like Trader Joe’s Oats and Flax Instant Oatmeal

2/3 C water (varies depending on how thick you like your oatmeal)

4 medium strawberries

1.5 Tbsp unsweetened cocoa powder (look for pure cocoa as the only ingredient)

.5 oz slivered almonds (approximately 1/8 C)

rawcocoaDirections:

1. Pour oatmeal packet contents into microwave-safe bowl and add water. Cook in microwave according to package instructions (usually directions require cooking on High for 2-3 minutes).

2. While oatmeal is cooking, wash and dry strawberries. Cut into halves or quarters. Set aside.

3. Remove oatmeal from microwave and stir. Add strawberries, cocoa powder and slivered almonds. Enjoy!

The Goods: What’s Inside?strawberry

Nutritional Analysis Per Serving:

Calories 220 calories, Fat 10 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrate 30 g, Fiber 8 g, Sugar 3 g, Protein 9 g, Sodium 85 mg, Calcium 147 mg

*note: replacing water with nonfat milk will increase calcium and protein content

**strawberry photo courtesy of: http://www.dvo.com/newsletter/monthly/2007/september/images/strawberry.jpg 

***cocoa photo courtesy of: http://www.rawguru.com/store/images/P/raw-cacao-powder-e-big.jpg 

Very Veggie Burrito

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there is a ton of nutrition inside this vegetarian burrito!

Enjoy this veggie burrito and get a hearty dose of fiber, protein, and a ton of vitamins including vitamin C, and beta-carotene (a precursor form of vitamin A that can be converted by your body). This easy-to-make dinner is filling, completely vegetarian and delicious! Enjoy with a few friends or eat 1/4 of the contents (for one serving) and save the rest for a meal later in the week. Craving more protein? Add in some tofu! However, rice and beans do offer all essential amino acids, when combined, meaning that this meal offers a complete protein – sans meat!

Ingredients (serves 4):

4 whole wheat tortillas (approximately 6″ in diameter)

2 C brown rice (cooked)

2 C black beans (if using canned, rinse and drain prior to using)

1 small onion

1 red bell pepper

2 oz reduced-fat shredded cheddar cheese

1/8 tsp chili powder

1/8 tsp cumin

1/8 tsp ground black pepper

1 Tbsp olive oil


Directions:

1. If using dried black beans, soak overnight according to package directions. If using canned beans, skip this step.

2. Cook rice according to package directions.

3. While rice is cooking, chop onion and bell pepper. If using canned beans, rinse and drain beans. If using pre-soaked dried beans, remove from fridge and drain.

4. Pour olive oil in medium skillet and warm on medium-heat.

5. Add onion, pepper and spices (chili powder, cumin, ground black pepper). Allow to cook 8-10 minutes, until onion and pepper is tender. Stir occasionally.

6. Once rice is done cooking, add rice and beans to skillet. Allow to cook approximately 5 minutes. Stir occasionally.

7. Warm tortillas in microwave (approximately 15-30 seconds).

8. Remove burrito contents from heat. Divide contents between 4 tortillas (or eat 1/4 now and save the rest for leftovers!)

9. Sprinkle cheese (about .5 oz) on top on each burrito, while opened.

10. Wrap burrito by folding in opposite sides. Enjoy!

The Goods: What’s Inside?

now just wrap it up!


Nutritional Analysis Per Serving (1 burrito):

Calories 390 cals, Fat 10 g, Saturated Fat 3 g, Cholesterol  8 mg, Carbohydrates 59 g, Fiber 18 g, Sugar 2 g, Protein 17 g, Sodium 368 mg, Calcium 283 mg