Turkey Burgers & Kale Chips

Tags

cooking, dairy free, food, garlic, gluten free, grilling, healthy, healthy dinner, kale, kale chips, recipe, turkey burger

Hands down the best turkey burger I’ve made to date. These will quickly become your go-to recipe. Conveniently double or triple, and freeze extra patties for a quick dinner. Wrap burgers in a lettuce wrap and top with desired toppings like tomato, onion, avocado or hummus.

Crispy, crunchy kale chips are a great addition and a healthier version of fries. You may want to make several batches to snack on after dinner or try them as an appetizer.

SEASONED TURKEY BURGERS
gluten & dairy free
serves 4

• 1 1/4 lb LEAN GROUND TURKEY, 93/7
• 1 tsp GARLIC POWDER
• 3/4 tsp CUMIN, GROUND
• 1/4 tsp BLACK PEPPER, GROUND
• 1/2 tsp SEA SALT
• 1 tsp OLIVE OIL, EXTRA VIRGIN
• 1/8 tsp CAYENNE PEPPER, GROUND (optional)

1. Combine all ingredients in a large bowl and mix until well incorporated. Form mixture into four equal size patties.

2. Grill or pan sauté burgers, 4-5 minutes per side or until cooked through.

VARIATIONS: Add fresh chopped cilantro, green pepper or onion to patties before cooking.

NUTRITION INFO PER SERVING: 200 calories, 10g fat, 82mg cholesterol, 1g carbohydrates, 0g fiber, 0g sugar, 28g protein

KALE CHIPS
gluten & dairy free
serves 4

• 1 bunch FRESH KALE
• 1 tbsp OLIVE OIL, EXTRA VIRGIN
• SEA SALT AND PEPPER, to taste
• 1/4 tsp GARLIC POWDER

1. Preheat oven to 300 degrees F. Remove kale leaves from stem and tear into bite size pieces.

2. Toss dry kale pieces with olive oil, garlic powder, sea salt and pepper until well coated. Spread kale in one even layer onto a large rimmed baking sheet lined with parchment paper.

3. Bake for 10 minutes, rotate pan and bake for another 10-15 minutes or until lightly browned and crispy. Remove from oven and cool a few minutes before eating. Sprinkle with additional sea salt and pepper if desired.

NUTRITION INFO PER SERVING: 50 Calories, Total Fat 4g, Cholesterol 0mg, Total Carbohydrate 4g, Dietary Fiber 1g, Sugars 0g, Protein 2g

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Taco Salad

Tags

avocado, cooking, dairy free, food, gluten free, grain free, ground turkey, healthy dinner, homemade taco seasoning, kidney beans, salad, taco salad

Who doesn’t love a good taco salad? Growing up my sister and I would assemble our cardboard forms, wrap with a soft tortilla and bake crunchy bowls to stuff with our fillings… takes me back. I then proceeded to douse mine with high fat ranch and French dressing. Oops.

I love making my own seasoning mixes. Store bought taco season packets are filled with preservatives, other chemicals and often gluten as well. When they simply contain chili powder, ground cumin, garlic, salt and pepper, so why not whip up your own? Try mixing a big batch and store in a convenient shaker container to sprinkle over sweet potato fries or chicken before baking.

Add any toppings you have or like. Kidney beans were on my shelf and cucumbers in my fridge so I tossed them on in. Salads are always a great way to get those daily veggies – add any variety you like, and lots of them!

TACO SALAD
gluten & dairy free
serves 4

taco meat
• 1 1/4 lb LEAN GROUND TURKEY or BEEF, 93/7
• 1 tsp GRAPESEED or OLIVE OIL
• 2 tbsp CHILI POWDER
• 1 tbsp CUMIN, GROUND
• 1 tsp GARLIC POWDER
• SEA SALT AND PEPPER, TO TASTE
• 16 oz CHERRY TOMATOES

toppings:
• 1 large GREEN BELL PEPPER, sliced
• 1 large RED BELL PEPPER, sliced
• 15 oz can RED KIDNEY or BLACK BEANS, rinsed & drained
• 1 1/2 cups CUCUMBER, chopped
• 8 cups ROMAINE or LEAF LETTUCE
• 1/2 small RED ONION, chopped
• 1 AVOCADO, sliced
• FRESH CILANTRO & LIMES

1. Brown ground turkey or beef in a large skillet over medium-high heat with grapeseed oil. Stir in tomatoes, seasonings and water; simmer 5-10 minutes.

2. Prepare toppings placing equal amounts in each of four large bowls or on dinner plates. Top with warm taco meat, salsa, lime wedges, Greek yogurt or tortilla chips, if desired. Serves 4 (large salads). (If you eat dairy, mix salsa and Greek yogurt for an easy creamy dressing).

VARIATIONS: Top with black kalmata olives, shredded cabbage, cooked corn, carrots or other vegetables.

NUTRITION INFO PER SERVING: 450 calories, 18g fat, 1.5g sat fat, 80mg cholesterol, 40g carb, 16g fiber, 11g sugar, 39g protein

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Asian Turkey Burgers & Roasted Garlic Baby Potatoes

Tags

Asian burger, cooking, dairy free, food, gluten free, grilling, healthy grilling, Labor Day, quinoa, roasted potatoes, sesame seeds, soy sauce, turkey burger

Need a new burger to grill? If you’re thinking toward Labor Day weekend exhausted from standard summer hamburgers and chicken retire the usual meat for flavorful, Asian inspired turkey burgers.

Easy to make, or prepare ahead and throw on the grill while guests arrive. I used toasted multigrain English muffins instead of a regular wheat hamburger buns to sandwich between. I know, I know, doesn’t fit the theme I’m going for but switches up the usual while keeping it healthy. Feel free to sub a small bun (wheat or gluten free) or top the burger on a bed of fresh greens for a salad.

The key to the moisture in these lean burgers is adding cooked quinoa or brown rice to the patties instead of bread crumbs (also makes them gluten free too!) I always sub either cooked grain for bread crumbs in meatloaf, meatballs or burgers. Gluten and non-gluten free eaters will love them all the same – you won’t even know it’s there. I keep small amounts of cooked quinoa and brown rice in snack size bags in the freezer to pull out and defrost for recipes like this or larger bags for stir fry.

Served alongside some roasted garlic potatoes this meal is healthy, inexpensive and delicious. Have fun on Labor Day weekend while keeping it healthy! (You’ll also feel lighter and more agile while playing lawn games after lunch).

ASIAN TURKEY BURGERS
gluten & dairy free option
serves 6

• 1.25 lbs LEAN GROUND TURKEY or CHICKEN (93/7 or higher)
• 2 tbsp SOY SAUCE, LOWER SODIUM*
• 2 tsp RICE VINEGAR
• 1/4 cup COOKED QUINOA or BROWN RICE (or 3 Tbsp wheat bread crumbs)
• 1 tsp GINGER, GROUND
• 1/2 tsp GARLIC POWDER
• SEA SALT AND PEPPER TO TASTE
• 2 tsp OLIVE or SESAME OIL
• 2 tbsp SESAME SEEDS
• 6 LIGHT MULTIGRAIN ENGLISH MUFFINS (or wheat buns)*
• OPTIONAL TOPPINGS: AVOCADO, RADISHES, CILANTRO, SRIRACHA MAYO, LETTUCE

*Gluten free option: Use wheat free tamari soy sauce or liquid aminos, quinoa, brown rice or gluten free bread crumbs, and multigrain gluten free hamburger buns (or top burger on a salad).

1. Combine the first 9 ingredients in a large bowl. Mix with hands until just combined. Portion meat mixture into 6 equal balls and make into patties (may cover and refrigerate at this point if making ahead).

2. Preheat an indoor or outdoor grill to medium-high heat. Cook patties 4-5 minutes per side or until cooked through.

3. Serve cooked burgers on toasted English muffins or wheat buns (I used one around 100 calories). Top with Sriracha mayo (see recipe below), avocado slices, sliced radishes, cilantro or other toppings. Makes 6 burgers.

NUTRITION INFO PER SERVING (includes bun – not toppings): 260 calories, 6g fat, 1g sat fat, 60mg cholesterol, 28g carb, 9g fiber, 0g sugar, 29g protein

SRIRACHA MAYO
• 1/3 cup Reduced Fat Mayonnaise with Olive Oil (or Plain Greek Yogurt)
• 2 tsp Sriracha Hot Chili Sauce
• Pinch of Sea Salt

Whisk to combine. Store in refrigerator.

NUTRITION INFO PER SERVING with Mayo (about 1 Tbsp): 35 calories, 3g fat, 4mg cholesterol, 2g carb, 1g sugar

ROASTED GARLIC BABY POTATOES
gluten & dairy free

• 12 BABY POTATOES, quartered
• 1 tbsp OLIVE OIL, EXTRA VIRGIN
• SEA SALT AND PEPPER TO TASTE
• 1 tsp GARLIC POWDER

1. Preheat oven to 425 degrees F. Toss cut potatoes with olive oil, salt, pepper and garlic. Place evenly in one layer on a large rimmed baking sheet.

2. Bake for 20-25 minutes or until golden brown and starting to crisp on the outside. Serves 6, about 2/3 cup serving.

NUTRITION INFO PER SERVING: 140 calories, 2.5g fat, 27g carb, 3g fiber, 2g sugar, 3g protein

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Guacamole Burgers

Tags

avocado, cooking, dairy free, food, gluten free, grilling, ground sirlion, guacamole, hamburger, healthy burger, healthy grilling

These were a hit at our house. Anything that involves beef and avocados receives 5 star approval from my husband. A friend recently gave me a large bag of avocados from her tree (perk of living in CA). And when life (or a friend) gives you avocados make guacamole, right?

This recipe is a great example of an unhealthy restaurant dish made healthy. I’m a firm believer you can love your food and still eat nutritiously. Treating your body well isn’t as depriving as made out to be in our society with all the plain chicken breasts and steamed broccoli, juice diets, or dinners and snacks served through the UPS man in a cardboard box. Blah.

Enjoy a delicious burger without consuming one million calories, yes one million. Okay, that’s pushing it, but you know how fatty the drive through variety can be. The healthy fat guacamole in this sandwich gives a rich, gourmet taste without using high fat meat and cheese. Wheat dinner rolls are a great substitution for the large often over 200 calories buns used when dining out. Toast them without butter also saves calories and fat. So easy and quick to make too.

Gluten & dairy free recipe options below. Roll that grill out and cook some of these babies up this weekend. Your taste buds will thank you. I served ours with my Spicy Sweet Potato Wedges (cut into match sticks like fries). Delicious.

GUACAMOLE BURGERS
gluten & dairy free
serves 4

• 16 oz LEAN GROUND SIRLOIN, 93/7
• 1/4 cup SALSA
• 1/2 tsp GARLIC POWDER
• 1/2 tsp CHILI POWDER
• SEA SALT AND PEPPER TO TASTE
• 1/2 cup FIESTA GUACAMOLE (recipe below)
• 4 WHEAT DINNER ROLLS, (toasted)*
• 4 LETTUCE LEAVES

*Gluten free option: Use GF hamburger buns or serve as a salad on a bed of romaine lettuce with extra salsa, guacamole and corn tortilla chips.

1. In a large bowl combine ground sirloin, salsa, garlic powder, chili powder, salt and pepper; stir with hands to incorporate and form into 4 equal sized patties (may cover and refrigerate if grilling later).

2. Heat and indoor or outdoor grill and cook patties 4-5 minutes per side or to desired doneness. Toast dinner roll buns on grill or in a broiler oven.

3. Top each toasted bun with a hamburger patty, about 2 heaping tablespoons fiesta guacamole and a lettuce leaf.

VARIATIONS: Use lean ground turkey for beef and sliced avocado, red onion, tomato slices and cilantro for a “deconstructed” guacamole.

NUTRITION INFO PER SERVING: 290 calories, 13g fat, 3.5g sat fat, 60mg cholesterol, 20g carb, 4g fiber, 3g sugar, 27g protein (rolls I used were around 75 cal/each)

FIESTA GUACAMOLE

• JUICE OF 1 or 2 LIMES
• 1 or 2 cloves GARLIC, grated
• 1/2 cup CORN, FROZEN or FRESH, cooked and cooled
• 1/2 cup RED ONION, finely chopped
• SEA SALT AND PEPPER TO TASTE
• 10 CHERRY TOMATOES, halved or quartered
• 3 AVOCADOS, RIPE
• 1/2 cup FRESH CILANTRO, chopped (less or more to taste)

1. Combine tomato, onion, corn, garlic, salt and pepper.

2. Cut each avocado in half, pull out pit, cut flesh into cubes while in peel and scoop out with a spoon by going around the perimeter of avocado between flesh and peel. Add avocado, lime juice, fresh cilantro and hot sauce, if desired. Stir minimally for a chunky guac or more for a creamier dip. Serving size: heaping 1/4 cup. Serve with blue corn tortilla chips.

VARIATIONS: Try grilling or roasting the corn. Sub roma or regular chopped tomato for cherry. Add chopped jalapeno if desired.

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Albondigas Soup

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albondigas soup, chicken broth, cilantro, cooking, food, gluten free, ground turkey, healthy recipe, healthy soup, make ahead meal, meatballs

This is a Mexican soup made with meatballs (albondigas) and vegetables. Most broth based soups are characteristically healthy, but I went a step further using lean ground turkey and a scarce amount of olive oil. Another personal spin on the soup was to add pureed black beans and cooked brown rice to the meatballs. The addition keeps them moist and flavorful (and added bonus gluten-free). Also, beans and rice are inexpensive ingredients that “stretch” more costly items like lean ground turkey or beef. And that friends is healthy (and financial – my husband would be so proud) tip #8, this glorious month of dish transformations.

I infused the broth with whole dried chili peppers, but born and raised in a small Midwest town has taught me not all pantry items are readily accessible to home cooks in some areas, so I included substitutions below (or peppers could be ordered online).

The nutrient difference on this healthy recreation wasn’t as drastic, but I did manage to shave off a few extra calories and cut over half the grams of fat with my redo.

Enjoy this one with your friends and family – it’s a keeper! And easily adaptable to your slow cooker too. Even better leftover the next day. Make it a meal with reduced-fat corn tortilla chips and my black-bean mango salsa.

ALBONDIGAS SOUP
serves 10

Meatballs:
• 1 lb LEAN GROUND TURKEY, 93/7*
• 2 cloves GARLIC, grated
• 1 EGG, large
• 1/4 cup ONION, finely chopped
• 1 tsp OLIVE OIL, EXTRA VIRGIN
• 3/4 cup BLACK BEANS, rinsed & drained
• 3/4 cup BROWN RICE, COOKED, (leftover or made ahead)
• 3/4 tsp SALT, SEA
• 1/4 tsp BLACK PEPPER, GROUND
• 1 tsp CUMIN, GROUND
• 3/4 tsp OREGANO, dried
• 2 tbsp FRESH CILANTRO, chopped

Soup:
• 3/4 cup ONION, chopped
• 1 tsp OLIVE OIL, EXTRA VIRGIN
• 28 oz CRUSHED TOMATOES, canned
• 3 cloves GARLIC, minced
• 1 tsp OREGANO, dried
• 3 tsp CUMIN, GROUND
• 1 tsp CHILI POWDER
• 6 cups CHICKEN BROTH, LOWER SODIUM*
• 2 cups WATER
• 2 DRIED WHOLE PASILLO-ANCHO CHILI PEPPERS**
• 6 DRIED WHOLE GUAJILLO CHILI PEPPERS**
• 3 cups GREEN BEANS, frozen or fresh
• 2 cups CARROTS, chopped
• 2 cups CORN, frozen
• 1 ANAHEIM CHILE PEPPER, chopped (or Green Bell Pepper)
• SEA SALT AND PEPPER TO TASTE

*Gluten free option: Use gluten free chicken broth and 100% pure lean ground turkey (no added wheat based stabilizers or preservatives)

1. Preheat oven to 350 degrees. Spray a large, rimmed baking sheet with cooking spray.

2. For the meatballs: puree 3/4 c. black beans with 1-2 tsp water in a small chopper, food processor or blender (pulse about 30 seconds). In a large bowl combine 1 egg (lightly beaten), 2 cloves grated garlic, 1 t. olive oil, 3/4 c. cooked brown rice, pureed black beans, 3/4 t. salt, 2 T. fresh chopped cilantro, 1/4 t. pepper, 1/4 c. onion, 1 t. cumin and 3/4 t. dried oregano. Add ground turkey and mix together with hands just until incorporated (be careful not over mix or meat will become tough). Form meat mixture into 24, about 1-inch meatballs and place on prepared baking sheet.

Bake for 20-22 minutes or until golden brown and cooked through.

3. In a large soup pot, over medium heat, sauté 1/2 chopped onion, 3 cloves minced garlic, 2 c. carrots in 1 tsp olive oil for a few minutes until softened. Add 1 t. dried oregano, 1 t. chili powder, 3 t. ground cumin, 6 c. low sodium chicken broth, 2 c. water, 28 oz. can crushed tomatoes and 8 whole dried peppers**

Bring soup to a low boil. Cook for 30-40 minutes or until peppers infuse desired amount of flavor into the broth.

4. Remove dried peppers and add 3 c. frozen or fresh green beans, 2 c. frozen corn, chopped Anaheim chile pepper (or green pepper) and cooked meatballs. Simmer on medium low at least until vegetables are heated through. Taste and season with salt, pepper and additional spices to taste. Garnish soup with fresh chopped cilantro. Serving size: about 2 cups soup with 2 1/2 meatballs.

**If unable to find dried whole peppers just omit (may need to add more spices) or puree 2 or 3 (or to taste) canned chipotle peppers in adobo and add to broth.

VARIATIONS: Add or substitute other favorite vegetables or use lean ground beef or chicken for turkey

NUTRITION INFO PER SERVING: 200 calories, 4.5g fat, 0g sat fat, 50mg cholesterol, 25g carb, 6g fiber, 8g sugar, 15g protein

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Rosemary-Orange Pork Chops with Cranberry Sauce

Tags

Christmas recipes, cooking, cranberries, dairy free, easy Christmas main dish, food, gluten free, healthy main dish, main dish, orange, pork chop, rosemary

Short and sweet today. The orange-rosemary combination has been nagging me, I’ve wanted to use the fantastic pairing for a while. Typically, I shy away from pork but couldn’t resist slathering the “other white meat” with fresh herbs, citrus zest and sweet-tart cranberry sauce.

An easy and inexpensive recipe if you are looking to retreat from the “traditional” Christmas ham, prime rib or turkey. Also, healthy, delicious and presents beautifully on a large white platter with minimal effort on the cook’s part. The colors are ultra festive as well.

Gluten and dairy free so all can enjoy.

My family is currently experiencing effects of extreme snow storms in the Midwest …. Mmmm, not second guessing the move to California. Sorry Iowa friends.

ROSEMARY-ORANGE PORK CHOPS with CRANBERRY SAUCE
serves 4

• 4 LEAN CENTER CUT PORK CHOPS (about ¾ lb)
• ZEST OF 1 1/2 ORANGES
• 1 1/2 tbsp FRESH ROSEMARY, chopped
• 2 cloves GARLIC, grated
• SEA SALT AND PEPPER TO TASTE
• 1 1/2 cups CRANBERRIES, WHOLE, frozen or fresh
• 2 tbsp HONEY, pure or raw
• 1/4 cup SUGAR, (more or less to taste)
• 1/2 cup 100% ORANGE JUICE
• 1/8 tsp CINNAMON, GROUND

1. To make cranberry sauce: Stir together 1 1/2 cups cranberries and 1/2 cup 100% orange juice in a small covered sauce pan over medium-low heat, bring to a slight boil. Mash cranberries as they soften. Add 2 T. honey, 1/8 t. ground cinnamon and 1/4 c. sugar, continue cooking until a thick sauce forms; set aside.
2. In a small bowl combine zest from 1 1/2 oranges, 2 minced garlic cloves, 1 1/2 T. fresh chopped rosemary, salt and pepper to taste (seasoning should resemble a paste).
3. Drizzle 2 tsp of olive oil over pork chops and rub into both sides. With hands or a spatula, slather rosemary-orange seasoning rub on both sides of each pork chop. Let set at room temperature for 5-10 minutes.
4. Preheat a non-stick skillet over medium heat. Spray liberally with cooking spray and cook pork chops 4-6 minutes per side (depending on thickness) or until cooked through (internal temperature of about 160-165 degrees).
5. Serve cooked pork chops on a bed of arugula or spinach topped with orange-cranberry sauce. Serves 4, serving size 1 pork chop with about 2 T. sauce. Serve remaining cranberry sauce on the side or over low fat vanilla frozen yogurt for dessert.

VARIATIONS: Sub chicken breasts for pork chops or cherries for cranberries.

NUTRITION INFO PER SERVING: 190 calories, 10g fat, 3g sat fat, 45mg, 21g carb, 2g fiber, 16g sugar, 16g protein

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Chipotle Turkey Chili

Tags

black bean, chickpeas, chipotle chili, cooking, easy healthy meal, food, healthy chili recipe, pinto beans, soup, turkey chili

In the world of nutrition this is what I like to call an excellent “substance” meal.  It has the ideal combination of two kinds of lean proteins, healthy fat, carbohydrates, fiber and loads of flavor. A “non-substance” food example is donuts, sugary cereals, white bread toast, and a salad with no protein, healthy fat or whole grain carb. 

These foods burn up quickly in our bodies, don’t nutritionally support or completely satisfy our hunger.  When cravings hit one to two hours after eating a meal, you most likely did not eat a substance meal.

Make this soup even heartier by adding some cooked brown rice or other vegetables like chopped zucchini or sweet potato.  The chipotle chiles give a slightly smoky-spicy hit to the broth in a different way that chili powder. Combined with 3 kinds of beans, fresh green pepper and diced tomatoes it’s excellent. Stupendous.  Spectacular. Even breathtaking some might say.

Too far?

Okay, hopefully my plethora of adjectives was enough to get you to try this one.  If not, it’s also super easy to make, can serve a big crowd and even better leftover the next day.  Did I mention healthy too?

Yep, that line’s been crossed. I’ve made my case – it’s some darn good chili.

CHIPOTLE TURKEY CHILI

serves 10

• 1 lb LEAN GROUND TURKEY, 93/7
• 2 tsp OLIVE OIL, EXTRA VIRGIN
• 1 medium YELLOW ONION, chopped
• 2 large GREEN BELL PEPPER, chopped
• 28 oz DICED TOMATOES, canned
• 3 cloves GARLIC, minced, (or 3/4 tsp garlic powder)
• 2 CHIPOTLE CHILES, canned in adobo sauce (add 1 for mild spice)
• 2 tsp ADOBO SAUCE from chipotle chiles
• 4 cups 100% TOMATO JUICE
• 1 1/2 cups WATER
• 1 tbsp CHILI POWDER
• 2 tsp CUMIN, GROUND
• 1/2 tsp DRIED OREGANO
• SEA SALT AND PEPPER TO TASTE
• 15 oz can BLACK BEANS, rinsed & drained
• 15 oz can PINTO BEANS, rinsed & drained
• 15 oz can GARBANZO BEANS (CHICKPEAS), rinsed & drained

1. In a large soup pot brown turkey in 2 t. olive oil over medium-high heat. Add onion and green pepper, continue cooking for 5-6 more minutes until vegetables soften.

2. Stir in 28 oz. canned tomatoes with juices, 3 minced garlic cloves, 1 T. chili powder, 2 t. cumin, 1/2 t. dried oregano, 4 cups tomato juice and 1 1/2 cups water. In a small chopper, food processor or blender puree the 2 chipotle chiles with adobo sauce. Add to soup with salt and pepper as needed; bring to a boil.

3. Reduce heat to low, add beans and simmer 15-20 minutes, or place in a crock pot on low for 1-4 hours. Serve hot with shredded reduced-fat pepper jack cheese, avocado slices, reduced-fat sour cream or crushed corn tortilla chips. Serves 10, about 1 2/3 cups per serving.

VARIATIONS: Use cooked, shredded chicken or lean ground beef for turkey.

NUTRITION INFO PER SERVING:  240 calories, 4.5g fat, 25mg cholesterol, 32g carb, 9g fiber, 8g sugar, 17g protein

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Italian Meatball & Vegetable Soup

Tags

cooking, food, gluten free soup, healthy soup, italian meatball soup, parmesan, soup, turkey meatballs, vegetable soup

You just can’t beat a steamy pot of soup bubbling on the stove during a dark, cool evening.  My Italian Meatball and Vegetable Soup is healthy, but won’t leave you hungry after a long day at work.  It’s packed with a variety of vegetables and tasty, homemade turkey parmesan meatballs.  It makes a big batch for freezing or having friends over for a rustic dinner.  Serve with some crusty wheat bread for dipping, a big green salad tossed in light vinaigrette, and you’ve got an easy meal for not a lot of money.

Add any vegetable you’d like to this flavor filled soup.  The meatballs can easily be made ahead, and the soup is even better leftover after setting in the fridge a day or two.  Serve up a bowl tonight ~ you won’t be disappointed.

Don’t be deterred by the longer list of ingredients, most of them involve opening a can, or tossing in seasonings. Gluten-free options below.

ITALIAN MEATBALL & VEGETABLE SOUP

serves 12

• 1 small ONION, chopped
• 1 1/2 cups CARROT, chopped
• 1 1/2 cups CELERY, chopped, (including leaves)
• 4-5 cloves GARLIC, minced
• 2 tsp OLIVE OIL, EXTRA VIRGIN
• 6 oz PURE TOMATO PASTE
• 14.5 oz TOMATOES, DICED WITH JUICE (1 can)
• 6 cups CHICKEN BROTH, LOW SODIUM*
• 2 cups GREEN BEANS, FROZEN or FRESH CUT
• 1 1/2 tsp THYME, DRIED
• 1 tsp ROSEMARY DRIED, CRUSHED, (or 1 tsp fresh, chopped)
• 2 BAY LEAVES, DRIED
• 1/2 tsp OREGANO, DRIED
• SEA SALT AND PEPPER TO TASTE
• 15 oz CANNELLINI BEANS, rinsed and drained (1 can)
• 15 oz KIDNEY BEANS, DARK RED, rinsed and drained (2 cans)
• 1/4 cup FRESH PARSLEY, chopped, (or 2 T. dried)
• 1 RECIPE PERFECT MEATBALLS (recipe below)

Gluten-free option: make sure your * ingredients do not contain wheat or gluten.

1. In a large soup pot, sauté 1 small onion, 4-5 cloves minced garlic, 1 1/2 c. celery, 1 1/2 c. carrot in 2 tsp olive oil, over medium heat for 6-7 minutes until softened. Stir 6 oz. tomato paste into vegetables, sautéing a minute or two to release the flavor. Add diced tomatoes with juice, 6 cups chicken broth, 1 ½ t. dried thyme, 1 t. dried rosemary, ½ t. dried oregano, 2 bay leaves, 2 c. frozen or fresh green beans and 1 recipe cooked perfect meatballs; bring to a boil then cover and simmer 20-30 minutes. Add salt and pepper to taste (may refrigerate at this point and reheat or put in crock pot).
2. Before serving remove bay leaves and add 15 oz kidney and 15 oz cannellini beans to soup. Heat for a few minutes and serve. Garnish with fresh shredded parmesan cheese and parsley if desired. Serving size: about 1 1/2 c. soup or 1/12th of recipe.

VARIATIONS: Add other vegetables like baby spinach, zucchini, peas or mushrooms. Toss in any short cut wheat or multigrain pasta with the beans. Meatballs are great alone in spaghetti sauce over hot cooked pasta too.

NUTRITION INFO PER SERVING: 300 calories, 11g fat, 3g sat fat, 85mg cholesterol, 24g carb, 6g fiber, 5g sugar, 25g protein

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PERFECT MEATBALLS

makes about 64 meatballs

• 16 oz LEAN GROUND TURKEY, (93/7)*
• 16 oz LEAN TURKEY SAUSAGE (or additional ground turkey)*
• 2/3 cup PARMESAN CHEESE, SHREDDED, freshly shredded
• 2/3 cup BREAD CRUMBS, ITALIAN*
• 1 large EGG, lightly beaten
• 1/2 cup NONFAT MILK
• 3 cloves GARLIC, minced
• 3/4 tsp SEA SALT
• 1/2 tsp PEPPER
• 2 tbsp FRESH PARSLEY, chopped (or 1 T. dried)
• 1 tbsp OLIVE OIL, EXTRA VIRGIN

Gluten-free option: make sure your * ingredients do not contain wheat or gluten.

1. Preheat oven to 350 degrees.
2. Combine 2/3 c. bread crumbs, 2/3 c. shredded parmesan, 1 beaten egg, 3 grated garlic cloves, 2 T. fresh chopped parsley, 1 T. olive oil, 3/4 t. sea salt and 1/2 t. pepper in a large mixing bowl. Add 16 oz each ground turkey and turkey sausage. Mix together with hands just until incorporated, adding more milk if needed to moisten (be careful not to over mix or meat will toughen).
3. Spray a large rimmed baking sheet with cooking spray. Roll meat mixture into 1″ round balls and place on prepared baking pan (makes about 64 meatballs – may have to cook in batches). Bake in the oven for 20-25 minutes, or until meatballs start to brown and are just cooked through. Remove from oven and set aside, refrigerate or freeze if making ahead.

VARIATIONS: Omit cheese.

Zucchini Sausage Boats

Tags

appetizers, cooking, easy side, food, healthy appetizer, turkey sausage, zucchini

Thanksgiving was a healthy feast at our house.  My 3-year-old nephew Eli helped peel butternut squash, snap green beans and pick fresh rosemary (his personal favorite).  He was known as the “herb guy” after our morning of cooking.  As we picked fresh seasonings he liberally tasted the parsley, thyme, chives and rosemary exclaiming in his little kid voice, “I like rosemary, I like parsley, I live chives!”  Oh, is he a kid after my own heart. 

Our menu consisted of an organic roasted herb turkey breast and herb lemon chicken breasts, roasted rosemary red potatoes, sautéed green beans with toasted almonds, kale butternut squash & dried cranberry quinoa salad, zucchini sausage boats and orange-maple pumpkin custards for dessert (recipe to come later).

Our table set and ready…..

Couldn’t resist the 99 cent sale my local World Market was having before Thanksgiving – colorful fabric napkins & glass stemware…..

Eli’s place setting…..

My $16 arrangement I made from fresh bundles at the super market…..

I had various helpers in the kitchen on Thursday and it was wonderful. Here is my plate a little ways in…..

These little low carb packages are filled with turkey sausage, carrots and light cream cheese, then baked in a hollowed out zucchini until golden brown and de-lish-ous.  Not just a great Thanksgiving recipe but holiday appetizer, side or all year round treat.   

Well, my mom and I just set up my Christmas tree and then I have to say good-bye to my family tomorrow.  Hope you all had a great long weekend.

Zucchini Sausage Boats

makes 6 or 12 servings

• 3 medium ZUCCHINI
• 12 oz LEAN TURKEY SAUSAGE
• 4 oz CREAM CHEESE, NEUFCHATEL, REDUCED FAT, softened
• 1/4 cup SOUR CREAM, REDUCED FAT
• 1/3 cup CHEDDAR CHEESE, REDUCED FAT, natural
• 1/2 tsp GARLIC POWDER
• 1/3 cup CARROT, diced
• 1/3 cup ONION, diced
• SEA SALT AND PEPPER TO TASTE
• 1 tbsp FRESH PARSLEY & CHIVES, chopped, (or to taste)

1. Shred the cheddar cheese. Combine 4 oz softened cream cheese, 1/4 c. sour cream, 1/2 tsp garlic powder and shredded cheddar until well incorporated.

2. Sauté 1/3 c. diced onion, 1/3 cup diced carrot and 12 ounces turkey sausage in a large skillet with 1 tsp olive oil just until browned.

3. Combine cheese mixture with sausage mixture and fresh herbs, set aside.

4. Trim ends off each zucchini and halve vertically. With a small spoon hollow out each zucchini half, removing inner flesh with seeds leaving about 1/4″ flesh and skin.

5. Place hollow zucchini in a cooking sprayed 11″ x 7″ baking dish, flesh side up. Season insides with salt and pepper and fill each with equal amounts of the sausage and cheese mixture. Sprinkle tops with fresh shredded parmesan and dried parsley if desired. Bake in a preheated 400 degree oven for 10-15 minutes, or until cooked through and golden brown. Cut each stuffed “boat” in half horizontally and serve as a side or appetizer (12 servings) or keep whole for 6 larger servings.

VARIATIONS: Add chopped broccoli, green or red pepper or other vegetables.

NUTRITION INFO PER SERVING (12 servings): 100 calories, 6g fat, 3 sat fat, 35mg cholesterol, 4g carb, 2g sugar, 7g protein

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Turkey, Three Bean Vegetable Chili

Tags

beans, chili, cooking, food, gluten free soup, soup, sweet potato, tomato juice, turkey chili, vegetable chili

Chili, gooey cinnamon rolls and canned peaches bring me right back to that tiny cafeteria in elementary school.  It’s funny how you can be conditioned by food combinations at such an early age.  The slightest smell of chili powder and cinnamon transports me back to the sixth grade.

This isn’t any ordinary grade school chili.  Why you ask?  Because it’s loaded with fresh, healthy ingredients like sweet potato, corn and three kinds of beans. Filling and will quickly serve a crowd.  Try it with leftover shredded turkey or chicken from Thanksgiving.  An excellent slow cooker adapted recipe as well. 

Bake up some of my Rosemary Cornbread Muffins or Pumpkin Bread to serve alongside.  An easy dinner or lunch to feed all family visiting next weekend.  Or pour a steamy bowl and put your feet up after an early morning, black Friday shopping extravaganza.

 Even better the next day, and just happens to be gluten-free too.

TURKEY, THREE BEAN VEGETABLE CHILI

serves 12

• 1/2 tbsp OLIVE OIL, EXTRA VIRGIN
• 1/2 medium ONION, chopped
• 3 cloves GARLIC, (minced)
• 16 oz LEAN GROUND TURKEY, 93/7
• 1 large GREEN BELL PEPPER, chopped
• 2 1/2 cups SWEET POTATO, peeled, cubed
• 1 JALAPENO PEPPER, diced (optional)
• SEA SALT AND PEPPER TO TASTE
• 1/4 cup CHILI POWDER, (more or less to taste)
• 2 tbsp CUMIN, GROUND
• 1/2 tbsp OREGANO, dried
• 42.5 oz TOMATO, DICED WITH JUICE, NO ADDED SALT
• 6 cups 100% TOMATO JUICE, LOW SODIUM
• 1 cup WATER
• 2 BAY LEAVES, dried
• 2 cups CORN, frozen
• 15 oz can BLACK BEANS, rinsed & drained
• 15 oz can PINTO BEANS, rinsed & drained
• 15 oz can KIDNEY BEANS, drained and rinsed

1. Spray a large soup pot with cooking spray. Add olive oil, onion and cook over medium heat for a few minutes to soften. Stir in garlic and ground turkey; cook for 6-8 minutes or until turkey just starts to brown.

2. Add sweet potato, green pepper, jalapeno, salt and black pepper. Cook for 4-5 minutes to soften vegetables. Stir in 1/4 c. ground chili powder (or to taste), 1/2 T. dried oregano and 2 T. ground cumin. Add tomatoes with liquid, tomato juice, water, salt, pepper and bay leaves. Cover and cook for 25-30 minutes.

3. Reduce heat to low and add beans and frozen corn, simmer for 15-20 additional minutes. Serve garnished with chopped fresh parsley. Serve with a side of cornbread muffins or cornbread croutons. Serving size: about 1 3/4 cup soup.

VARIATIONS: Add any vegetables (chopped carrots, zucchini, spinach) or other beans (garbanzo, northern or Cannellini). Try with cooked, shredded turkey or chicken breasts, or lean ground beef (93/7 or higher).

NUTRITION INFO PER SERVING: 270 calories, 4.5g fat, 20mg cholesterol, 42g carb, 11g fiber, 12g sugar, 17g protein

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