Healthy Recipes: Turkey Chili

INGREDIENTS:

2 teaspoons Olive oil

2 Cups Water

6 Cloves garlic, minced

2 cups Onion, chopped 2 cups water

1 cup Green bell pepper, chopped

1 cup Red bell pepper, chopped

1 can (16 oz.) Kidney beans, drained

24 ounces Ground turkey breast or beef tenderloin

1 ½ Tablespoons Chili powder

1 can (15 oz.) Black beans, drained

1 Tablespoon Dried oregano

1 can (14 ½ ounces) Diced tomatoes, undrained and no added salt

1 Tablespoon Unsweetened cocoa

1 teaspoon Ground cumin

1 can (14 ½ ounces) Vegetable broth or stock

2 Chipotle chilies, canned in adobo sauce, minced

2 cups Cheddar cheese, shredded, reduced-fat

PREPERATION:

• Pre-heat oven to 375°F


• Heat oil in saucepot.


• Add garlic, diced onion, green pepper, red pepper, kidney beans, ground turkey and chili powder.


• Stir and sauté for 5 to 10 minutes.


• Add water then the next 7 ingredients.


• Bring to a boil.


• Reduce heat, simmer uncovered for 10 minutes and stir occasionally.


• Spoon half of bean mixture into the bottom of a 13 X 9 inch baking dish.


• Sprinkle with 1 cup of the cheese.


• Top with remaining bean mixture.


• Cover and bake for 30 minutes at 375°F.


• Uncover and sprinkle with remaining cheese.


• Bake for an additional 10 minutes.


• Serve with baked tortilla chips or one 6” corn tortilla (60 calories, 0 grams fat)

Number of servings: 12

Serving size: 1 ½ cups

Calories per serving: 214

Fat grams per serving: 3.3

H3 Recipe: Pumpkin Spice Cake

INGREDIENTS:

¼ cup Canola oil

1 each Egg

1 ounce Egg beaters

2 cups            Pumpkin puree

1 ½ cups Sugar

2 ½ cups All purpose flour

2/3 cup Non-fat yogurt

1 teaspoon Vanilla extract, pure

1 teaspoon Baking soda

1 teaspoon Nutmeg, ground

1 teaspoon Allspice, ground

1 ½ teaspoons Cinnamon, ground

1 teaspoon Cloves, ground

¼ teaspoon Salt

 

Cream Cheese Frosting

8 ounces Fat free cream cheese

½ cup Confectioners sugar

½ cup Skim milk

1 teaspoon Vanilla extract, pure

PREPARATION:

• Preheat oven to 350° F


• In mixing bowl, add all wet ingredients together


• In a separate bowl, mix all dry ingredients


• Slowly add dry mix to wet mix, and mix until all ingredients are well combined.


• Spray baking pan, or cup cake pans, with non-stick cooking spray.


• Then, use ¼ cup scoops for each cup cake or if making a full cake, just spread batter in the bottom of the pan evenly.


• Bake in oven for about 20-25 minutes for the cake and 15-20 minutes for the cup cake tins.


•  When done, put on counter to cool for five minutes.  Then, invert the pan and flip cake or take cup cakes out. 


• When cooled, cut through the center of the cakes the long way, take off the top.  Then spread fat free cream cheese frosting over each mini cake or the full cake.


• Then top with fat free cool whip or whipped topping.  (Optional).

 

Number of Servings: 18 cup cakes or 1/18 piece

Serving Size: 1 each, ½ cup cooked

Calories: 150 w/o frosting, 180 with

Fat Grams: 3.5 w/o frosting, 4 with

H3 Recipe: Carrot Soup

 



INGREDIENTS:

1 teaspoon Olive Oil

2 cups Carrots, peeled, and diced

2 cups Onion, diced

1 tablespoon Garlic, minced

1 tablespoon Thyme, dried

1/2 teaspoon Crushed red pepper flakes

3 cups Water

1/2 cup Skim milk

1/4 cup Orange juice concentrate

1/4 teaspoon Salt

PREPERATION:

• Heat a large pot over medium-high heat.  Heat olive oil in pot.


• Sautee the carrots, onions and garlic cloves in the pan; stir often.


• Add the thyme and crushed red pepper flakes.


• Once the onions are mostly translucent, add the vegetable stock and bring to a boil.


• Reduce to a simmer and cook until the carrots can be mashed easily with a fork.


• Cool slightly, and transfer to a blender.  Add the skim-milk, orange juice concentrate and salt.  Blend until smooth and creamy. Serve warm.

Number of Servings: 8-10

Serving Size: ½ cup

Calories: 50

Fat: 1.5 grams

The Comfort of Fall

[caption id="attachment_3733" align="aligncenter" width="300" caption="My favorite piece of fall!"][/caption]

Fall is definitely in upon us.  The past two mornings that I have left for work, there is a distinct chill in the air.  So much so that I (the very hot-natured person that I am) have had to wear a light jacket!  Fall is definitely one of my favorite seasons, mainly because down here in South Carolina, the weather is perfect!  It doesn’t get too chilly – and there is no humidity – so that means being able to enjoy the outdoors.

There is something so comforting about fall.  I’m not sure if it is being able to wrap up in soft and cozy sweaters, drink hot chocolate or if it is the comfort of warm fall foods.  The tastes of one of my favorite holidays – Thanksgiving.  It’s time to put away the berries and melons, and welcome the winter squash, bowls of warm chili and my favorite of them all pumpkin!

I have a bit of an obsession with that little orange harvest veggie.  Not only do I enjoy the seasonal pumpkin scented candles and have even succumbed to a tube of pumpkin flavored lip gloss, but I will include pumpkin on pretty much anything else that goes in my mouth.    

Little did I know, that pumpkin was not only delicious, it is very nutritious!  Pumpkins are loaded with antioxidants, vitamin A and fiber, and low in calories.  You can also find loads of nutritional benefits in their seeds too – they are high in amino acids and zinc. 

Pumpkin can be enjoyed in recipes ranging from breakfast to snacks to dinner and desserts.  In the mornings, I add about ½ cup to my oatmeal and a tablespoon of brown sugar – it’s like a slice of pumpkin pie first thing in the morning!  Watch out for the canned pumpkin – it flies off the shelves.  On our website you can find recipes for pumpkin muffins, candied pumpkin seeds and pumpkin cheesecake.

If you love fall cooking - join us in November for our Holiday Cooking Healthy workshop – and you’ll learn how to prepare healthy versions of your favorite traditional holiday dishes!