Healthy Turkey Chili (makes six servings)
Using turkey in place of beef helps to lower the saturated fat, and low sodium broth and a handful of spices, keep sodium low and taste scoring high.
Ingredients:
1 T. extra virgin olive oil
1 medium onion, chopped
1 Bell pepper, chopped
1 ½ pound ground turkey
Salt and pepper to taste
2 cloves minced garlic
2 T. tomato paste
1 28 ounce can chopped tomatoes
1 15 ounce can black beans drained
1 15 ounce can kidney beans
1 ½ c. low sodium chicken broth
2 tsp chili powder
1 tsp ground cumin
1 tsp oregano
- In a large skillet over medium-high heat, heat olive oil. Add onion and cook until it begins to soften about 5 minutes.
- Add ground turkey to the skillet and cook, using a spatula to break up the turkey.
- Season with salt and pepper.
- Add garlic and tomato paste, tomatoes, pepper beans, broth, and spices to skillet, cover, and cook on low for 1 ½ hours.
Serving suggestions:
Add a dollop of Greek yogurt in place of sour cream and chopped scallions.
Serve over cauliflower rice.
Nutrition Information: Calories 129; fat 3.8g, sat fat .4g, sodium 256 g; carbohydrate 29.6 g; fiber 11.5g; sugars 8.1 g; Protein 12.5g
Adapted from Delish.com
Stirfry Shrimp and Vegetables Serves 8
Again, by substituting the beef the saturated fat is lowered. Using lower sodium teriyaki sauce, and spices, keep this dish interesting and colorful with a variety of vegetables. Serve over brown rice, cauliflower rice or quinoa to make this a power dish!
Ingredients
1 ½ pound peeled and deveined shrimp
½. c. Olive olive
½ c. reduced-sodium Teriyaki sauce
1 T. vinegar
1 T. brown sugar
1 tsp. Garlic powder
1 tsp. Ginger
½ tsp. Red pepper flakes
1 can of bamboo shoots
1 can of sliced water chestnuts
1 can of baby corn
½ head of broccoli
½ medium onion
2 carrots, peeled, sliced on the bias
1 red pepper, sliced
½ c. cold water
4 T. cornstarch
- In a small bowl add olive oil, Teriyaki sauce, vinegar, brown sugar, and spices, mix together.
- Add shrimp to marinade and let sit for no more than 1 hour.
- In a large skillet or wok add 1 T. avocado oil and over medium heat add onion, broccoli, carrots, and peppers, cook for 5-10 minutes or slightly soft. Remove from skillet and set aside.
- Add 1 T. of marinade mixture to skillet and heat over medium heat, add shrimp and cook until opaque about 2-3 minutes per side, add the rest of marinade to skillet add all of the vegetables and the bamboo shoots, water chestnuts, baby corn.
- Make a slurry with cornstarch and water and add to the stir fry and cook an additional five minutes until heated through and thickened.
Serving suggestions:
Serve over brown rice, quinoa, or cauliflower rice.
Nutrition: 279 Calories; Fat 14 g; Sat fat 2 g; Sodium 550 mg; Carbohydrates 17g; Fiber 2.5g; Sugar 9 g; Protein 9 g
Healthy Apple Crisp (8 servings)
I love this alternative to using butter in the topping; the apples the star of this dessert. Walnuts keep this treat high in Omega 3 fatty acids!
Preheat oven to 350 degrees.
Ingredients:
6 assorted apples; golden delicious, Granny Smith, etc; washed, peeled, and sliced
2 tsp cinnamon (divided)
1 tsp vanilla extract
1 T. maple syrup
1 c. almond flour
1 c. oats
¾ c. chopped walnuts
2 T. coconut oil
Directions:
- In a large bowl mix together, apples, 1 tsp cinnamon, maple syrup and vanilla extract.
- Spread in a greased 8 X 8 pan.
- In a large bowl mix together almond flour, walnuts, and 1 tsp cinnamon and then add coconut oil.
- Spread over the apples.
- Bake for 30-40 minutes or until golden brown.
Calories 310; Fat 18.4g fat; 4.4g sat fat; 2.2 mg sodium 32 g carbohydrate; 6.8g fiber; 13 g sugar; and 7.8 g protein
Brown rice Breakfast
This simple and delicious breakfast is so satisfying, you will be making more brown rice so you have leftovers. It is easy to put in a microwavable container and take with you and heat up anytime–not just for breakfast!
Ingredients:
1 c. cooked brown rice
1 c. unsweetened vanilla or plain almond milk
1 T. dried cranberries
1 T. slivered almonds
1 tsp. Maple syrup
- Add all of the ingredients to a microwave-safe bowl and microwave on high for 1 minute; stir and microwave for another minute.
Nutrition Information:
Calories 330; 7.5 grams of fat; .6g sat fat; 182 mg Sodium;59g Carbohydrate; 5.7 g fiber; 10g. Sugar; 7g protein
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