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

Sweet Glazed Salmon

The Recipe's Story

 

While browsing the seafood at Central Market I was told that King Salmon would be going up in price next week. I ordered half a pound and decided to try it with my sweet and spicy glaze that I normally use with pork tenderloin. It was a success! I matched the fish with my garlic green beans and a simple side salad of green peppers, green onions, and tomato drizzled with balsamic vinegar.

This is such a simple way to make fish. The sweetness of the honey coupled with the spicy  chili powder are a perfect blend. When broiled, the honey and sugar in the ketchup caramelize adding amazing flavor and texture. Salmon provides omega 3 and vitamin D and is a low fat protein. Honey adds some antioxidants. Add a vegetable on the side and this is a low calorie, heart healthy meal.

Sweet Glazed Salmon

1/2 lb. king salmon, skin and bones removed

2 T. ketchup

1 T. honey

1/2 tsp. chili powder

 

1. Preheat oven to broil. Line a cookie sheet with parchment paper and arrange salmon fillet in the middle.

2. In a small mixing bowl, combine the honey, ketchup, and chili powder.

3. Coat the salmon with half of the glaze.  Place cookie sheet on top rack and broil for 14-16 min. Drizzle the reserved glaze on top of the salmon before serving.

Servings: 2

Calories: 207 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



Breaded Dijon Chicken

The Recipe's Story

This past weekend I was looking through some old magazines and I came across a herb breaded chicken dinner. I was intrigued how the recipe used Dijon mustard as a glue to bread the chicken opposed to traditional egg and flour. I was short a few of the ingredients so I used what I had in the pantry to create this tasty protein packed meal.

 

I liked this recipe because it is quick, easy and has just 5 ingredients. Using the Dijon mustard provided a low calorie high flavor boost. I used whole wheat bread crumbs to offer a small healthy improvement over white flour and the Parmesan cheese is salty on its own so no additional sodium was needed. Oregano offers a Mediterranean flavor and provides vitamin K. The chicken is baked on a cookie cooling rack which allows the hot air to circulate all around the chicken making it crispy and golden brown without a frying pan. I served this meal with sauteed spinach and garlic orzo and fire roasted corn. This is a quick standby meal in my house.

Breaded Dijon Chicken

2  boneless, skinless chicken cutlets (about 1/3 lb each)

2 T whole wheat bread crumbs

1 T grated Parmesan cheese

1 tsp. oregano

2 T Dijon mustard

1. Preheat oven to 400 degrees. Place a greased cookie cooling rack onto of a cookie sheet.

2. In a small bowl, combine the cheese, bread crumbs and oregano. Spread the mixture onto a plate.

3.  Evenly spread the Dijon mustard on both sides of the chicken cutlets. Dip the chicken into the mixture evenly covering both sides. Place onto the cookie rack.

4. Place the cookie sheet on the center rack and bake for 20 min. The chicken will be golden brown when finished.

Servings: 2

Calories: 310

Sweet Glazed Basil Pork with Garlic Sesame Spinach and Sweet Potato

The Recipe's Story

Do you ever struggle with finding a good main dish to serve? This pork recipe is a sure hit because of the tangy glaze and I bet you have everything you need to make it in your pantry. I stumbled upon a glazed pork chop recipe in a magazine that had a ketchup and honey base with a huge list of spices. It looked interesting but cumin, honey, garlic and chili peppers just did not sound good to me. I traded cumin for basil and exchanged the chili peppers for chili powder because that is what I had in the pantry. The rest of the ingredients I cut because of taste preference and lack of time. Sometimes lack of ingredients and a little thought surprise my taste buds like this dish did.

My family does not eat pork a lot because it is higher in fat than other protein alternatives. However, if you choose lean cuts such as the tenderloin, loin chops and sirloin roast you cut down on the fat. We have this cut of meat a few times a month because it is quick, easy and a nice change from chicken.  he glaze has a smooth texture and sweet flavor that reminds me of southern dishes. Next to the pork, I served spinach with a bit of sweet potato. The garlic and sprinkle of sesame seed provide some health benefits and give a nutty bite to the vegetables. A long grain rice melody with a few cut carrots provided some whole grains to make a well balanced meal.

The healthy facts about this meal are lengthy. The pork gives you about 32g of protein and almost 2/3 of you daily vitamin B6. Popeye would be proud of you eating your iron filled, beta-carotene providing, folic acid and fiber rich vegetable. Sweet potatoes are packed with fiber, vitamin C, iron and complex carbohydrates. Olive oil offers omega 3, garlic antioxidants and sesame seed give you two important amino acids. One is methionine, an amino acid important for a normal metabolism. The second is tryptophan which is the building block for serotonin. The vegetable dish alone makes this meal a good choice.

Sweet Glazed Basil Pork

2/3 lb. pork tenderloin

3 T ketchup

1 T honey

¼ tsp. chili powder

1 tsp. dried basil

salt and pepper for seasoning

1 tsp. olive oil

1. Preheat oven to 400 degrees.  Heat the olive oil in an oven safe skillet over medium heat. Season the pork tenderloin with salt and pepper and brown in the skillet on all sides. Remove from heat.

2. In a small bowl combine the ketchup, honey, chili powder and basil. Spread half of the mixture onto the pork tenderloin. Place the pork in the skillet on the center rack of oven and cook for about 12 min or until cooked through. Cooking times will vary based upon the meats thickness.

3. Remove from the oven and let the meat sit for 4 min. Slice into one inch thick pieces and serve with the remaining sauce drizzled on the top of the meat.

Servings:  2

Calories: 284 per serving

Garlic Sesame Spinach with Sweet Potato

1 c frozen, chopped spinach

¼ cup frozen, cubed sweet potato

1 tsp. olive oil

2 cloves garlic, finely chopped

¼ tsp. sesame seed

In a saute pan, combine all ingredients together. Cook over medium heat until the vegetables are hot and the garlic is browned and fragrant.

Servings: 2

Calories: 50 per serving

Sweet and Spicy BBQ Chicken with Garlic Green Beans

The Recipe’s Story

It is summer time and for dinner I enjoy my husband tossing something onto the BBQ. I don’t like to do dishes and I really like the crispy charred flavor of meat and vegetables cooked on the grill, especially chicken. My favorite chicken marinate is from a ridiculously overpriced yet delicious place in Portland. My father in law spoils me with a few pounds of this once in a while which I ration out from my freezer. I have never been able to replicate the flavors but this sweet and spicy rub is a delicious alternative that I can make at home.

I combined a few recipes to make this blend. It is more on the sweet side because I like to taste the chicken not just the heat but, if you like a bit more spice, add more of the chili powder. When the rub is blended it turns into a gritty mixture that you could put on more than just chicken. I imagine this would be delicious on corn on the cob and make an interesting potato dish but, for now, I will just stick with my chicken dish because it works. The green beans balance out the sweet and spice chicken with strong garlic kick and are low in calories. Together these two make a flavorful meal.

This dish is healthy. Using skinless chicken breast gives you a relatively low saturated fat protein compared to the alternatives. Just 3 oz. offers 27g of protein, the very building block of your body and essential component for the building and maintenance of structures such as bone, cells and breaking down toxins. You get vitamin B6 and B3 from poultry. Green beans are a low calorie filling fiber that offer vitamin C, K and A . Canola oil adds healthy omega 3 and garlic contains allicin, an antioxidant. All these ingredients cook up a healthy meal.

Sweet and Spicy BBQ Chicken with Garlic Green Beans

2/3 boneless, skinless chicken breast cut into two cutlets

1 T brown sugar

1 T olive oil

½ tsp. chili powder

1 tsp. oregano

¼ tsp. salt

¼ tsp. pepper

1. In a small bowl combine the brown sugar, olive oil, chili powder, oregano, salt and pepper. When combined the mixture will be a gritty, thick paste.


2.  Pat the chicken breast dry with  a paper towel. Using a spatula or your hand, rub the mixture evenly on both sides of the chicken breast.


3. Using direct heat, BBQ each side until cooked through. About 6 min per side.

Servings: 2
Calories: 346 per serving

Garlic Green Beans

2 c fresh green beans, washed and cut into 1 inch pieces

1 tsp. olive oil

2 garlic cloves

¼ tsp. pepperCoat a saute pan with the olive oil then add the remaining ingredients. Cook over medium heat for about 4 min. Green beans will turn vibrant green when done and garlic will be fragrant and browned.

Servings: 2
Calories: 58

Sicilian Salmon

The Recipe's Story 

My wonderful husband at times works a double shift which gave me the challenge of developing a high flavor high protein meal he can take to work.  I have also been on a Omega 3 kick as of late which lead me to the seafood section of my local market. Copper River Salmon was on sale this week so I started with a filet as my base. I also like Italian food so I decided to blend the two into this Sicilian style dish. 

This recipe is full of heart healthy ingredients.  Omega 3 is found in the fish, olive oil and olives.  4oz of salmon gives you all the Vitamin D you need in one day which is good news for us sunless north westerners.  The red peppers are a good source of fiber and vitamin K and the tomatoes contain cancer fighting lycopene. This dish tastes great and is chock full of healthy nutrients. 

Sicilian Salmon

2/3lb salmon filet, bones and skin removed

2 T olive oil

1/2 diced sweet onion

1/3 cup green olives

1 roasted red pepper, diced

1/2 diced tomato

1 T parsley

salt and pepper for seasoning

1. Pre heat oven to broil. Line a cookie sheet with parchment paper.

2. Place salmon filet onto prepared cookie sheet. Drizzle 1tsp. of the olive oil onto the salmon. Season  the filet with salt and pepper.

3. In a medium bowl combine the remaining olive oil, onion, olives, pepper, tomato and parsley. Season the mixture with pepper.

4. Cover prepared salmon with the mixture making sure it is evenly spread. Place cookie sheet on center rack and broil for 25 min.

Servings: 2

Calories: 489 per serving