Turkey and Pumpkin Chili

The Recipe's Story

                It is just a few days after Thanksgiving and if you are like me you may have a little turkey on hand and need a fresh way to prepare the leftovers. Lucky for me I was at my local market and they had a tasty dish that I was able to get the recipe for. I followed it mostly. I don't like a lot of spice so I cut out a diced chili and cut back on the chili powder as well as adding some extra turkey because I have a lot of it. The result was a this amazing chili that you never would have guessed was using leftovers from Thanksgiving. Best of all it is a healthy meal that can help make up for the holiday meals we just don't bother to count calories for.

              The broth base of this dish is chicken broth and pumpkin. As opposed to a cream base this soup keeps calories lower by using a unique blend of flavors and a clear broth. Pumpkin, a member of the squash family, is loaded with vitamin A and antioxidant carotenoids and a good source of vitamins C, K, and E, magnesium, potassium, and iron.  Turkey is a lean protein with vitamin Bs, zinc and potassium. It is also know for tryptophan, a chemical with a natural calming effect show to help with sleep and ease anxiety. White beans are another lean protein and high in fiber. The spices, garlic, and onions all season this dish without adding many calories and have their own unique health benefits. This is a great way to dish up the turkey without the calories.

Turkey and Pumpkin Chili

1 T olive oil

1 onion

3 cloves garlic, minced

1 1/2 tsp. each of oregano and cumin

1 tsp. chili powder

1 tsp. salt

1/2 tsp. pepper

4 cups chicken broth

2 cans (15 ounces) white beans

1 (16 ounce) can solid packed pumpkin

3 cups chopped cooked turkey

In a large soup pot heat the olive oil over medium heat. Add the onions to the pot and saute them for 5 minutes or until tender. Add the garlic and saute for another 3 minutes. Add the pumpkin and broth and stir with a whisk until blended. Add the remaining ingredients, stir to combine, and simmer for 30 minutes allowing the flavors to blend. Serve by itself or with a dollop of sour cream.

Servings: 6

Calories: 382 per serving





Sweet Potato and Black Bean Chili

The Recipe's Story

 

I pondered how sweet potatoes would taste in chili when some of our closest friends announced we would be having Sweet Potato Chili for dinner.  I knew my husband was thinking that sweet potatoes belong in a pie or on a Thanksgiving table but not in a chili. Chili was for football, fall, and meat. After one bite we asked our hostess for the recipe. It was that good. This recipe is not my own. I did not tweak or adapt it but borrowed it from http://dashingdish.com and was thankful to be served it by our marathon running, darling friend Nicole.

 

This chili is filling and very low in calories. It has a spicy citrus base with hearty sweet potatoes that pack the dish full of  carotenes (precursor of vitamin A), vitamins C, B2, B6, E and biotin. Sweet potatoes are also a fantastic source of dietary fiber, folate, and potassium. Black beans are a high fiber protein with molybdenum, folate, tryptophan, manganese, and vitamin B1. Tomatoes provide vitamin A,C, and K as well as potassium, molybdenum, and manganese. Onions have some vitamin C and B6 as well as fiber and potassium. Adding the sour cream and green onion give the chili a bit more flavor but on its own this is one of the most flavorful vegan dishes I have found and it boasts just 143 calories per cup without the toppings.

 

 

Sweet Potato & Black Bean Chili

2 Tbsp vegetable oil

1 large onion, chopped

1 tbsp chili powder

1/2 tsp ground cumin

2 cups chicken or vegetable broth

2 medium sweet potatoes, peeled and cut into 3/4 inch cubes

2 (14.5 ounce) cans diced tomatoes in juice

1 (15.5 ounce) can black beans, drained and rinsed

2 tsp orange zest

Salt and Pepper

Topping Suggestions:

Chopped green onions

Chopped cilantro

Sour Cream

Shredded Cheese

1. Heat the oil in a 4-6 quart Dutch oven or saucepan over medium heat. Add the onion and cook, stirring often, until softened, about 5 minutes. Stir in the chili powder and cumin, then add the broth and sweet potatoes.  Stir  to combine.

2. Bring the mixture to a gentle boil, then cover the pan, reduce the heat to low, and simmer until the potatoes are almost tender, about 15 minutes. Add the tomatoes and beans and continue to simmer, uncovered, until the mixture is heated through and slightly thickened, about 15 minutes more. Stir in the orange zest and season to taste with salt and pepper.

3. Serve the chili hot with desired toppings.

 

Servings: 8

Calories: 140 per serving

Lemon Chicken with Parmesan Leeks and Peas

The Recipe's Story

 

My husband really likes sauces on a dish and I do agree it makes a dinner feel more fancy. I have been dappling in creating pan sauces because they are fast, flavorful, and I can make them lower in calories by using chicken broth or wine as a base. This dish has a thick citrus sauce that is almost like gravy. It makes the chicken dish extra special and only takes 8 extra minutes to complete.

 

The vegetables in this dish are packed with vitamins and minerals. Leeks have more than half your daily vitamin K and are a good source of vitamin A, C, B6, iron,  magnesium and folate. Leeks are also an allium vegetable. In the same family as garlic and onions, leeks are high in flavonoid kaempferol which promote cardiovascular health. Peas are a good source of vitamin K, A, C, B1, B2, and  B6 as well as magnesium, fiber, folate, phosphorus, and tryptophan. Adding the Parmesan cheese gives a huge flavor boost to the vegetables and using olive oil to saute them in adds omega 3. Chicken is a low fat meat with will keep you full and give your body the essential protein it needs to function.

 

Lemon Chicken

2 (4 oz.) chicken cutlets, tenderized

1/8 tsp. salt

1/8 tsp. pepper

1 T flour

1 T olive oil

1/2 cup sweet white wine such as a Riesling

1/2 lemon, thinly sliced

1 T fresh lemon juice

1 and 1/2 tsp. butter

1 tsp. fresh or dried parsley

 

1. In a medium skillet, heat the olive oil over medium-high heat. Pat the chicken dry and season with salt and pepper. Place the flower in a shallow dish and dredge the chicken until it is coated on all sides.

 

2. Add the chicken to the skillet and cook for about 4 minutes on each side until cooked through; remove the chicken.

 

3. Add the wine to the skillet and bring to a boil. Use a wooden spoon to scrape any brown bits from the bottom.

 

4.  Add the chicken back to the pan along with the lemon slices and juice. Turn the pan onto high heat and cood, stirring, until the liquid is reduced to the consistence of syrup, about 3 min. Remove from the heat and add the butter, stirring until melted. Serve the chicken with the glaze drizzled onto and garnish with parsley.

 

Servings: 2

Calories: 299 per serving

 

Parmesan Leeks and Peas

 

1 cup leeks, cup lengthwise and into rounds

1 cup frozen peas

1 tsp. olive oil

1/2 tsp. salt

1/4 tsp. pepper

2 T Parmesan cheese, grated

 

1. In a medium skillet, heat olive oil over medium-low heat.

 

2. Add the leeks to the skillet and season with salt and pepper. Cook the leeks for 2 minutes, then add the peas, stirring to combine. Cook the vegetables an addition 4 minutes until the leeks are tender and the peas are warm.

 

3. Remove the skillet from the heat. Toss the vegetables with Parmesan cheese and serve warm.

 

Servings:2

Calories:116 per serving

Chicken and Veggie Salad

The Recipe's Story

 

It was time for another lunch invention to change up the standard sandwich. This lunch has five ingredients and just three seasonings and you can make it in under ten minutes. It is so simple I can hardly call it a recipe. Chicken is a low fat high protein meat. Corn is high in fiber and contains vitamin C, B3, B5, and magnesium. Green beans are a good source of fiber as well as vitamin C, A, K, and magnesium. Drizzling the salad with balsamic vinegar adds huge flavor, no fat, low calories (just 14 per T) and contains melanoidins, acetic acid, and polyphenols. This salad is a low calorie, filling, gluten free lunch that can be made in a pinch.

 

Balsamic Vinegar is like wine. The longer it is aged the better it gets. If you purchase a balsamic vinegar for dressing a salad or dipping bread try to find a bottle that has aged several years. The difference is a thick syrup with rich flavor and low acidity. The balsamic vinegar also sweetens over time. My favorite is an 18 year aged balsamic I found in Leavenworth, WA from The Oil and Vinegar Cellar. You can purchase flavored oils and vinegars such as fig (a favorite of mine) or pure olive oil and balsamic vinegar.

 

Chicken and Veggie Salad

 

2 cups green beans, cut into 1 inch pieces

2 ears of corn, husk and silk removed

1 lb chicken breast, butterflied and tenderized

1 T olive oil

2 tsp. garlic powder

salt and pepper

4 T balsamic vinegar

 

1. Fill a large pot with water and bring to a boil. Add corn and green beans and bring the water back to a boil. Remove the corn and green beans after 3 minutes.

 

2. Cut the corn off the cob and add to a bowl along with the green beans.

 

3. In a medium skillet heat the olive oil over medium heat. Season the chicken with the garlic powder, salt and pepper. Place chicken breast in pan and allow to cook for 7 or 8 minutes or until brown and golden. Flip and repeat until chicken breast is cooked. Remove from heat and cool slightly. Slice chicken into 1 inch pieces and add to bowl.

 

4. Just before serving drizzle the balsamic vinegar over the salad and toss to combine ingredients. Serve salad warm, cold or at room temperature.

 

Servings: 4

Calories: 219 per serving

Chicken and Fruit Compote

The Recipe's Story

My mom took cooking classes when I was a child. There were a few recipes she brought home that I enjoyed so much I had to make sure I got a copy of before I left the nest. This is one of them...in part. The filling to this chicken dish is amazingly flavorful and so simple. However, the original recipe has you wrap the chicken and fruit with dough and top it with an apricot glaze. The time it takes to make it does not allow it to be a regular menu item in my house. Therefore, I cut out the fancy pastry and opted for a simple chicken dish over rice. It is quick, easy, and much lower in calories.

The dried fruit and rice in this meal give you lots of fiber and flavor. Cranberries are a great source of antioxidants, vitamin C, and has an antibacterial effect on the body. Prunes are rich in vitamin A and K, potassium, copper, boron and magnesium. Onions have vitamin C as do apples. Brown rice is a fiber filled health with lots of manganese and selenium. Chicken, when the skin is removed, is a low fat protein. This dish is a health way to consume a well rounded meal.

Chicken and Fruit Compote

1 granny smith apple, cut into 1/2 inch cubes

1 cup cup onion, diced
4 oz. dried apricots, diced
4 oz. dried prunes, diced
4 oz. dried cranberries
1/2 lb boneless, skinless chicken breast
1 tsp. oregano
1 T. olive oil
2 cups brown rice
2 cloves garlic, minced
1/2 cup low sodium chicken broth

1. Cook the rice according to directions.

2. Heat the 1 tsp. olive oil in a large skillet over medium heat. Add the onion and saute until transparent, about 4 min. Add the garlic, apples and dried fruit and chicken broth. Simmer uncovered until the fruit plumps, about 8 min.

3. Meanwhile, in a small skillet heat 1 tsp. olive oil over medium heat. Season the chicken with salt, pepper, and the oregano. Add to the heated skillet and brown the chicken on all sides. Add to the fruit mixture. Stir to combine and allow to cook for an additional 5 minutes until the flavors combine. Remove from heat.

4. Serve 1/2 cup of rice topped with 1/4 of the fruit and chicken mixture.

Servings: 4
Calories: about 449 per serving



 

 

Spiced Baked Oatmeal

The Recipe's Story

Fall is just around the corner. It is my favorite time of year. I get to watch the leaves change, the weather in Seattle is crisp and cool, apples are ripe, and I get to look forward to the holiday season. I won't decorate for fall until September 1st but that does not mean I can't start cooking like fall. Though it was a Monday morning I decided to make a special breakfast. We use a Baked Oatmeal recipe from the lodge where we were married. It has a lots of special memories and it taste like a hearty northwest breakfast should. Normally I make this with cinnamon and put homemade applesauce over the top but this morning I opted for pumpkin pie spice. My little jar has cloves, cinnamon, ginger and nutmeg. The house smelled like the season I anticipate and this was a huge hit with my husband.

The base of this breakfast is oatmeal which  has a wide array of health benefits. It is a good source of protein, complex carbohydrates and iron. It is high in fiber and contains magnesium, manganese and iron. It is also a very good source of copper, selenium and zinc as well as B vitamins. Milk and eggs give you protein and the milk calcium. Just one teaspoon of cinnamon, which is found in the pumpkin pie spice, gives you 28 mg of calcium, almost one mg of iron, over a gram of fiber, and quite a lot of vitamins C, K, and manganese. It has also been shown to help stabilize blood sugar.

Spiced Baked Oatmeal

2 cups oatmeal
1/4 cup brown sugar
3/4 cup 2% milk
2 large eggs
1 tsp. baking powder
1/4 tsp. salt
2 tsp. pumpkin pie spice
1/4 cup butter, melted

1. Preheat oven to 350 degrees. Grease an 8x8 inch baking pan.

2. In a medium bowl, mix ingredients together. Pour into prepared baking pan.

3. Bake for 45 minutes. Serve warm or cooled for soft baked snack.

Servings: 9
Calories: 163 per serving

Black Bean Salad

The Recipe's Story

This past Monday we had Cane Asada on the menu. I buy the marinated meat from Central Market and serve it with whole wheat tortillas, extra lime wedges, and low fat sour cream. I usually serve Mexican rice or chips and salsa for a side dish but wanted to develop something healthy to go with this meal. Thus, the Bean Salsa was developed.

This salsa can be used as a salad, side dish, topping or bean dip. It is high protein, vegan, dairy free, and wheat free. Avocados are a good source of omega 3, fiber, potassium, and vitamins C,K, folate, and B6. One globe contains more than one-third daily value of vitamin C, and more than half the day’s requirements of vitamin K. They are high in calories and protein but have a plethora of health benefits. They also off fiber and many vitamins and minerals, including B vitamins, iron calcium, magnesium, potassium and phosphorus. Onions are recommended for people trying to prevent cardiovascular disease, cancer and infections and high in vitamin C. This bean salad is a healthful recipe. Add chicken for additional protein or wrap this up in a tortilla or pour over lettuce or rice for a lunch.

 Black Bean Salad

1 1/2 cup of black beans
2 T lime juice
4 T red onion, thinly sliced and cut into 1/2 inch pieces
1/2 avocado, diced
1 tsp. chili powder
1 T olive oil

1. In a small bowl, whisk together the lime juice, olive oil, and chili powder. Set aside.

2. In a medium bowl, combine the black beans, red onion and avocado. Pour the dressing over the bean mixture and gently stir to coat. Serve alone, alongside a whole wheat tortilla or over greens.
Servings: 2
Calories: 332 per serving

Asian Chicken Salad

The Recipe's Story

Chicken salads are a great way to get a healthy yet filling dinner. I used what we had in our produce box and the pantry for this meal. My picture, you will note, is close up so you can see all the beautiful colors that make this salad appetizing and visually appealing. This salad makes a great meal for a hot summer day like the ones we have been enjoying in Washington as of late.

The ingredients fulfill much of your bodies vitamin and mineral needs. 1/2 cup of red bell peppers gives you nearly all the vitamin C needed for the day and is high in vitamin A and B6. Broccoli is high in vitamin C, calcium, fiber and folate. Sesame oil and seeds give you manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber. Olive oil is high in omega 3 and your chicken is a great low fat protein when the skin is removed.

Asian Chicken Salad

1 head of bibb lettuce, torn (about 5 cups)

1 cup red bell pepper, julienne

1/2 cup broccoli, chopped

1/4 cup red onion, thinly sliced

1/2 lb. chicken tenders

1 T low sodium soy sauce

1 T rice vinegar

1 T plus 1/2 tsp. olive oil

1 tsp. toasted sesame oil

1/2 tsp. toasted sesame seeds

1 tsp. oregano

1/4 tsp. salt

1/4 tsp. pepper

1. In a large skillet, heat 1/2 tsp olive oil over medium heat. Season the chicken tenders with the salt, pepper and oregano. Transfer the chicken into the skillet and cook through, about 4 min on each side. Remove from heat and allow the chicken to cool. Using two forks, shred the chicken. Set aside.

2. In a large bowl, toss together the lettuce, red bell pepper, broccoli, red onion, and chicken.

3. In a small bowl, whisk together the soy sauce, rice vinegar, remaining olive oil, sesame oil, and sesame seed.

4. Refrigerate the dressing and salad separate until ready to serve. To serve, poor the dressing over the salad, toss, then plate.

Servings: 2

Calories: 268 per serving



Heart-y Cranberry Bars

The Recipe's Story

My  good friend Katelyn passed along a heart healthy breakfast cookie recipe to me which I had to try. As a new mom I like having a quick one handed breakfast to start my day right. These bars are portioned out, crumble free and best of all these bars are very flavorful.

I liked the original healthy recipe but found some of the ingredients hard to find or expensive. I adapted the recipe to make these bars moister and a bit more cost friendly. One or two of these make a good alternative to a granola bar snack and three make a well balanced breakfast.

This breakfast is filled with heart healthy, weight friendly ingredients. Using honey as opposed to sugar does not significantly cut down on calories if you substitute tsp. to tsp. but honey is sweeter so you use less and therefore save calories. Flax meal, pecans and cranberries are great sources of antioxidants. Canola oil, pecans and flax meal offer Omega 3. Bananas have a whole host of nutrient rich components among them potassium. Lastly, these are high in fiber with oats and fruit. These bars a a staple in our home.

Heart-y Cranberry Bars

3/4 cup quick oats

1/2 cup unsweetened coconut flakes (can be stored in the freezer up to one year)

1/2 tsp. flax meal

1/4 tsp. salt

3/8 cup chopped pecans

1/4 cup dried cranberries

2 mashes ripe bananas

1/8 cup canola oil

1 tsp. honey

1/2 tsp. vanilla

1. Preheat oven to 350 degrees. Line a cookie sheet with parchment paper.

2. Combine oats, coconut, flax meal, salt, pecans and cranberries. Stir in bananas, oil, honey and vanilla until combined.

3. Press a heaping tablespoon of mixture into a two inch cookie cutter of choice onto the cookie sheet. Continue with the remaining mixture.

4. Bake at 350 degrees for 25 minutes or until golden brown. Cool on the pan.

Servings: 8

Calories: 165 per bar