1 package lean ground turkey
1 8oz can light red kidney beans
1 8oz can black beans
1 8oz can diced tomatoes
1 8oz can corn
1 8oz can low sodium chicken broth
1 4oz can chopped green chilis
1 package chili seasoning
1 tsp cumin
Hot sauce (to taste)
-Brown the turkey in a soup pot (we use non-stick cookware so no oil/cooking spray is needed. If you don't use nonstick cookware and are concerned about browning, use a bit of cooking spray or a small amount of canola or extra virgin olive oil). Once the turkey is completely cooked, drain any excess grease.
-Combine all of the other ingredients in the pot, and cook on medium until everything is heated through. Reduce to low and continue to cook, stirring occasionally. Cook at least 30 minutes for maximum flavor!
Wednesday, December 12, 2012
Pulled Chicken Sandwiches
3 cups thinly sliced onion
1 3/4 lbs skinless boneless chicken breast halves
1 cup reduced sugar ketchup
2 tbsp cider vinegar
2 tbsp molasses
1 tbsp Dijon mustard
1 tsp onion powder
1 tsp ground cumin
1/2 tsp garlic powder
1/2 tsp hot sauce
Whole grain sandwich thins
Dill pickle spears
-Place onion in a slow cooker, and top with the chicken. Mix ketchup and next 7 ingredients (through hot sauce) and pour over the chicken. Cover and cook on LOW for 4 hours or until chicken is tender and sauce is thick.
-Using two forks, shred the chicken and mix it with the rest of the onions and sauce. Serve on the sandwich thins with a dill pickle spear on the side.
Adapted from a recipe from Cooking Light's "Best Ever Slow Cooker Recipes."
1 3/4 lbs skinless boneless chicken breast halves
1 cup reduced sugar ketchup
2 tbsp cider vinegar
2 tbsp molasses
1 tbsp Dijon mustard
1 tsp onion powder
1 tsp ground cumin
1/2 tsp garlic powder
1/2 tsp hot sauce
Whole grain sandwich thins
Dill pickle spears
-Place onion in a slow cooker, and top with the chicken. Mix ketchup and next 7 ingredients (through hot sauce) and pour over the chicken. Cover and cook on LOW for 4 hours or until chicken is tender and sauce is thick.
-Using two forks, shred the chicken and mix it with the rest of the onions and sauce. Serve on the sandwich thins with a dill pickle spear on the side.
Adapted from a recipe from Cooking Light's "Best Ever Slow Cooker Recipes."
Sunday, December 9, 2012
Katie's Pasta
1 large red bell pepper, cut into bite sized pieces
1 medium onion cut into bite sized pieces
2 cups bite sized broccoli florets
1/2 bag of fresh baby spinach
2 tsbp (add more or less to taste) dried basil
Salt and Pepper (to taste)
1 tbsp olive oil
1 jar of tomato sauce
1 package of whole grain penne pasta (there are about 16oz of uncooked pasta in a box, feel free to reduce this amount if you'd like less pasta)
1 package of chicken sausage (Al Fresco's Sundried Tomato Chicken Sausage) cut into bite-sized rounds.
-In a large pot, boil the pasta according to the directions on the package.
-In a large sauce pan, heat the oil over medium-high heat. Add the broccoli and saute until it starts to become tender. Then add the peppers and onion. Season with salt, pepper, and basil and cook until the vegetables begin to soften and become tender.
-Add the sausage slices into the vegetables and continue to cook. When the vegetables are almost done, at the spinach and cover with a lid so it can wilt. Cook until the spinach becomes cooked through. Remove from the heat.
-Drain the pasta and then return it to the pot. Add the can of tomato sauce and the vegetable/sausage mixture. Return to the stove and cook on medium heat or until the whole mixture is heated through. Turn off the heat and season with additional salt and pepper if you'd like.
1 medium onion cut into bite sized pieces
2 cups bite sized broccoli florets
1/2 bag of fresh baby spinach
2 tsbp (add more or less to taste) dried basil
Salt and Pepper (to taste)
1 tbsp olive oil
1 jar of tomato sauce
1 package of whole grain penne pasta (there are about 16oz of uncooked pasta in a box, feel free to reduce this amount if you'd like less pasta)
1 package of chicken sausage (Al Fresco's Sundried Tomato Chicken Sausage) cut into bite-sized rounds.
-In a large pot, boil the pasta according to the directions on the package.
-In a large sauce pan, heat the oil over medium-high heat. Add the broccoli and saute until it starts to become tender. Then add the peppers and onion. Season with salt, pepper, and basil and cook until the vegetables begin to soften and become tender.
-Add the sausage slices into the vegetables and continue to cook. When the vegetables are almost done, at the spinach and cover with a lid so it can wilt. Cook until the spinach becomes cooked through. Remove from the heat.
-Drain the pasta and then return it to the pot. Add the can of tomato sauce and the vegetable/sausage mixture. Return to the stove and cook on medium heat or until the whole mixture is heated through. Turn off the heat and season with additional salt and pepper if you'd like.
Chicken Fajitas
1 tsp chili powder
1 tsp salt
1/2 tsp ground cumin
1/2 tsp onion powder
1/4 teaspoon garlic powder
1 tbsp corn starch
1/4 cup water
2 tablespoons extra virgin olive oil (plus a small amount for the pan)
1lb of skinless/boneless chicken breasts, cut into 1/2-inch strips
1 bell pepper (I like red or orange) cored, seeded and cut into strips
1 medium onion, thinly sliced
1 tbsp lime juice
Optional toppings: low-fat Mexican blend cheese, reduced fat sour cream, shredded lettuce, diced tomatoes, salsa, lime wedges.
-In a resealable plastic bag, combine the chili powder with the salt, cumin, onion powder, garlic powder, corn starch, water, and 2 tablespoons of the oil. Add the chicken, bell pepper and onion. Seal the bag and knead it to distribute all of the ingredients evenly. Stick it in the refrigerator for at least 15 minutes, preferably longer.
-When you're ready to begin, heat a large nonstick pan. The original recipe called for 1tbsp of oil to be put in the pan, but I found that while using a nonstick pan I only needed about half this amount. If you're using a regular skillet, use the whole 1tbsp to ensure that things don't stick.
-Empty the contents of the bag into the skillet and cook over high heat, stirring occasionally, until the veggies are crisp-tender and the chicken is cooked through. Remove from the heat and stir in the lime juice.
This recipe has been modified from this recipe over at foodandwine.com.
1 tsp salt
1/2 tsp ground cumin
1/2 tsp onion powder
1/4 teaspoon garlic powder
1 tbsp corn starch
1/4 cup water
2 tablespoons extra virgin olive oil (plus a small amount for the pan)
1lb of skinless/boneless chicken breasts, cut into 1/2-inch strips
1 bell pepper (I like red or orange) cored, seeded and cut into strips
1 medium onion, thinly sliced
1 tbsp lime juice
Optional toppings: low-fat Mexican blend cheese, reduced fat sour cream, shredded lettuce, diced tomatoes, salsa, lime wedges.
-In a resealable plastic bag, combine the chili powder with the salt, cumin, onion powder, garlic powder, corn starch, water, and 2 tablespoons of the oil. Add the chicken, bell pepper and onion. Seal the bag and knead it to distribute all of the ingredients evenly. Stick it in the refrigerator for at least 15 minutes, preferably longer.
-When you're ready to begin, heat a large nonstick pan. The original recipe called for 1tbsp of oil to be put in the pan, but I found that while using a nonstick pan I only needed about half this amount. If you're using a regular skillet, use the whole 1tbsp to ensure that things don't stick.
-Empty the contents of the bag into the skillet and cook over high heat, stirring occasionally, until the veggies are crisp-tender and the chicken is cooked through. Remove from the heat and stir in the lime juice.
This recipe has been modified from this recipe over at foodandwine.com.
Thursday, December 6, 2012
Healthier General Tso's
2 skinless boneless chicken breasts trimmed and cut into 1 inch cubes
2 tsp canola oil
1/2 cup water
1 tbsp corn starch
2 tbsp Hoisin sauce
2 tbsp soy sauce
*Brown sugar substitute (equivalent to 1/3 cup (or less) brown sugar)
3 tbsp ketchup
1/4 tsp dry ginger
**1/2 tsp crushed red pepper
Toasted sesame seeds
Brown rice
-Rinse the chicken. Pat dry and trim any fat from it. Then cube into about 1 inch pieces.
-Heat 2 teaspoons canola oil over medium high heat in a large non stick skillet or a wok. Toss in chicken and cook until no longer pink.
-While the chicken is cooking, mix the sauce. 1/2 cup water with 1 tablespoon corn starch. Whisk. Then add the brown sugar substitute (decrease or increase amount if you want, depending on your sweet tooth). 2 tablespoons Hoisin sauce, 3 tablespoons ketchup, 2 tablespoons soy sauce, 1/4 teaspoon dry ginger and crushed red pepper.
-When the chicken is done, transfer to a bowl and decrease heat to medium-low. Add the sauce and whisk continuously while boiling until well thickened 2-3 minutes.
-Add the chicken back in and stir to coat. Transfer to serving dish and top with toasted sesame seeds.
Adapted from this recipe from 101cookingfortwo.com.
2 tsp canola oil
1/2 cup water
1 tbsp corn starch
2 tbsp Hoisin sauce
2 tbsp soy sauce
*Brown sugar substitute (equivalent to 1/3 cup (or less) brown sugar)
3 tbsp ketchup
1/4 tsp dry ginger
**1/2 tsp crushed red pepper
Toasted sesame seeds
Brown rice
-Rinse the chicken. Pat dry and trim any fat from it. Then cube into about 1 inch pieces.
-Heat 2 teaspoons canola oil over medium high heat in a large non stick skillet or a wok. Toss in chicken and cook until no longer pink.
-While the chicken is cooking, mix the sauce. 1/2 cup water with 1 tablespoon corn starch. Whisk. Then add the brown sugar substitute (decrease or increase amount if you want, depending on your sweet tooth). 2 tablespoons Hoisin sauce, 3 tablespoons ketchup, 2 tablespoons soy sauce, 1/4 teaspoon dry ginger and crushed red pepper.
-When the chicken is done, transfer to a bowl and decrease heat to medium-low. Add the sauce and whisk continuously while boiling until well thickened 2-3 minutes.
-Add the chicken back in and stir to coat. Transfer to serving dish and top with toasted sesame seeds.
Adapted from this recipe from 101cookingfortwo.com.
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