Loaded Turkey Chili

In my eyes, chili is kind of like a garbage disposal for whatever is approaching it’s expiration date in your refrigerator or pantry. You can throw in whatever veggies, beans, and canned tomatoes that have been sitting in the bottom of that vegetable crisper or cupboard and it always turns out delicious. All it takes is three simple components for a delicious chili: vegetable base, beans, and tomatoes. This method will deliver a delicious, steamy bowl of chili every time, but if you would like to add a little more protein add either extra lean ground turkey or even a bag of Boca or Morningstar “Ground Beef” Crumbles for even lower calories and fat.

This is a recipe that you can make once and eat all week, and even freeze leftovers for that night you really don’t feel like cooking but want a hot comforting meal in minutes.

Loaded Turkey Chili 

Ingredients:

• 1 lb extra lean ground turkey
• 1 medium onion, diced
• 2 large carrots, peeled and diced
• 1 medium green pepper, diced
• 1 large zucchini, diced
• 14.5 ounce can black beans
• 14.5 ounce can red kidney beans
• 14.5 ounce can diced tomatoes
• 14.5 ounce can corn
• 1 packet chili seasoning (or a combination of chili powder, cumin, and cayenne pepper)

Optional Garnishes:

• Cilantro, chopped
• Fat free sour cream
• Fat free cheddar cheese
• Hot sauce 

Method: 

Preheat a large sauté pan to medium high heat. Spray liberally with cooking spray and add ground turkey. Cook until browned, while crumbling with the back of a wooden spoon. Remove turkey from dish and set aside.

Preheat a large stock pot to medium heat. Coat with cooking spray and add onion, carrots, and green pepper. Cook until slightly softened, about 5 minutes. Add zucchini and cook for an additional 2 minutes. Add canned goods, chili seasoning, and cooked turkey. Reduce heat to low and let simmer for 15 minutes. Garnish with cilantro, sour cream, cheese, and hot sauce, if desired. 

Nutrition Information (1/6^th of recipe, without garnishes):

Calories: 285

Total Fat: 2.4g

Saturated Fat: 0.3g

Cholesterol: 30mg

Sodium: 891.6mg

Carbohydrates: 41.3g

Fiber: 10.9g

Sugar: 9.1g

Protein: 28.9g

The Never-Ending Saga: Leftover Chicken

When I’m cooking chicken just for two it seems that there is always one lonely leftover piece. Eating it the next day for lunch can get redundant, but not if you dress it up in a chicken salad.

Chicken salad is one of my favorite things to do with leftover chicken. Just like there are a million and one ways to make chicken, there are a million and one ways to make chicken salad. No matter how much chicken you have left, you can quickly mix it up with just a few ingredients and have a whole new delicious meal, either on a sandwich, bed of lettuce, or just straight out of the bowl!

There is really no measuring when it comes to making chicken salad, but I’ll give you a sample recipe that I use to make my favorite version of chicken salad. It’s kind of a take on the classic Waldorf Chicken Salad, without the standard high fat and calorie counts thanks to fat free mayonnaise. This recipe is for a 1.5 lb package of boneless skinless chicken breasts, but you can scale it down for whatever amount of chicken you have leftover from last night's dinner.

Caitlin’s Slimmed-Down Chicken Salad

4 servings 

Ingredients:

1.5 lb boneless skinless chicken breasts, cooked and shredded/chopped

¼ cup fat free mayonnaise

1 tablespoon light mayonnaise

1 tablespoon lemon juice

1/3 cup diced celery

1/3 cup diced white onion

1/2 cup diced grapes

½ teaspoon salt

¼ teaspoon pepper

1-2 tablespoons fresh chopped parsley 

Method: 

Mix all ingredients in large bowl. Enjoy! 

Nutrition Information:

Calories: 233

Total fat: 3.3g

Saturated Fat: 0.9g

Cholesterol: 104.9mg

Sodium: 566.2mg

Carbohydrates: 5.9g

Fiber: 0.8g

Sugar: 4.1g

Protein: 40.9g

There are so many other ways to create delicious chicken salad. Here are two of my other favorite combinations:

• Buffalo: chicken, Frank’s Red Hot Sauce, Laughing Cow Light Blue Cheese flavor, Greek yogurt, celery, onion, salt, pepper
• Mediterranean: chicken, Greek yogurt, canned artichoke hearts, cucumber, onion, calamata olives, salt, pepper, oregano  

Florentine Stuffed Chicken

Creamy spinach and mushrooms packed into a chicken breast? Yes, please! I’ll break down what may be a daunting task: stuffing a chicken breast. With this easy-to-make filling, stuffed chicken breasts couldn’t be easier. Better yet, once you know the method you can use almost any combination of ingredients in your kitchen. 

Florentine Stuffed Chicken Breasts 

4 Servings 

Ingredients:

1.5 lb chicken breasts or cutlets

½ cup onion, chopped

2 cloves garlic, minced

1 cup mushrooms, chopped

1 10-ounce box frozen chopped spinach (thawed and liquid squeezed out)

¼ cup sour cream

2 Light Garlic and Herb Laughing Cow cheese wedges

Salt and pepper

Optional: 2 tablespoons parsley 

Method: 

Preheat oven to 375º

Bring a medium skillet to medium-low heat. Spray with cooking spray and add onions, garlic, and mushrooms. Sauté for 5 minutes, until tender.

Meanwhile, combine thawed and dried spinach, cheese wedges and sour cream. Once mushroom-onion mixture is cooked through, add to spinach mixture. Season with salt and pepper. This is your stuffing.

If you are working with chicken breasts, butterfly the breasts into two separate pieces and pound until about ¼-½ thick.  (For instruction on how to butterfly a chicken breast, click here. To make it even easier to pound, place in a large un-zipped Ziploc bag and use a skillet if you do not have a meat mallet.)  If you are working with chicken cutlets, skip this step all together.

Depending on the shape and thickness of your chicken, you can stuff it one of two ways:

For nicely shaped oblong chicken breasts that are on the thicker side, cut a slit in the side of the chicken breast, like you are slicing a pita pocket.  Place a few tablespoons of the stuffing into the pocket, leaving space around the edge to create a seal. After stuffing the chicken, roll the stuffed part over the seam (chicken will end up seam side down)

For irregular shaped chicken breasts, simply put a few tablespoons of filling at one end of the chicken breast and roll up. 

Place chicken, seam side down, in a baking pan sprayed with cooking spray. Lightly spray the tops of the chicken with cooking spray, for a nice golden color. Bake in the oven for 30 minutes.

Garnish with parsley, if desired.

Nutrition Information:

Calories: 260

Total Fat: 4.1g

Saturated Fat: 1.3g

Cholesterol: 109.6mg

Sodium: 367.1mg

Carbohydrates: 7g

Fiber: 1.8g

Sugar: 3.5g

Protein: 44.7g

Once you have the method for stuffed chicken breasts down, you can use whatever filling your heart (and mouth) desires!

"Meatless" Mexican Fiesta

For all of you who are skeptic of faux meat products, fear no more. They are great healthy substitutes for vegetarians and meat lovers alike! I am by no means a vegetarian, but I like to use these types of products for both their nutritional value and convenience. 

You can seriously slim down your next Mexican night by using vegetarian ground beef in this Enchilada Lasagna. Pair it with some Holy Healthy Guacamole and you’ve got yourself a fiesta!

Enchilada Casserole

4 servings 

14 oz Gimme Lean Ground Beef (found near the tofu, usually in the produce section)

¾ cup chopped onion

1 cup chopped green pepper

1 4.5-ounce can green chiles

1 10-ounce can enchilada sauce

4.5 small corn tortillas

1 cup fat free cheddar cheese

¼ cup sliced black olives

¾ cup salsa

Preheat oven to 375º

Bring a large high-sided skillet to medium heat. Spray with cooking spray and add “beef”. Using a flat tip spatula, break up into small chunks. Cook for about 5 minutes, or until completely crumbled. Remove from skillet and set aside.

Respray skillet with cooking spray and add onions and peppers. Sauté 5 minutes, until tender. Add cooked ground beef crumbles back to pan. Add green chiles and most of the enchilada sauce.

In a medium casserole dish or baking pan, add remaining 3-4 tablespoons of enchilada sauce. Layer one and a half tortillas, 1/3 of beef mixture, a few olives, and 1/3 cup of cheese. Repeat two more times. For the last layer, add salsa before olives and cheese. Bake in the oven, covered, for 30 minutes.

Note: You can substitute a package of Boca or Morningstar Ground Beef Crumbles if you cannot find the Gimme Lean Ground Beef. Just add them (still frozen) after cooking the onions and peppers. They will defrost in just a few minutes, then continue adding the chiles and enchilada sauce.

Nutrition Information (1/4th of casserole):

Calories: 280

Total Fat: 3.4g

Saturated Fat: 0.3g

Cholesterol: 5mg

Sodium: 1,419mg

Carbohydrates: 34.9g

Fiber: 5.3 g

Sugar: 7.7g

Protein: 26.5g

This recipe is "Guy Approved".

Some of us just can't have Mexican food without guacamole! To capture all the goodness of guacamole without feeling weighed down, try this trick: stretch the flavor and heart healthy fats of avocados with a mild and creamy mixture of Greek yogurt and fat free sour cream.  

Here is my go-to recipe for a delicious guacamole dip, sans guilt.

Holy Healthy Guacamole Dip

6 servings

Ingredients:

¼ cup fat free sour cream

¼ cup fat free Greek yogurt

½ cup chopped tomato

¼ cup chopped onion

½ teaspoon minced garlic

¼ teaspoon cumin

1/8 teapoon coriandor

¼ teaspoon salt

1/8 teaspoon ground pepper

¼ teaspoon hot sauce

2 tablespoons cilantro

2 Hass avocados, diced

juice of 1 lime

Method:

Combine all ingredients except avocados and lime juice in a medium bowl.

Slice avocado lengthwise and remove pit. Slice in a criss-cross pattern and scoop out flesh with large spoon. Add to bowl and pour lime juice directly over avocados to prevent browning. Stir to combine all ingredients, slightly mashing avocado to desired consistency.

Refrigerate for at least 30 minutes to let flavors combine.

Enjoy with cut up veggies (red bell peppers work great) or baked tortilla chips. I like Guiltless Gourmet Brand. You can have 18 chips for just 120 calories and 3g fat. 

Nutrition Information (1/6 of dip, about 1/4 - 1/3 cups):

Calories: 83

Total Fat: 5.6g

Saturated Fat: 0.6g

Cholesterol: 1.5mg

Sodium: 199.9mg

Carbohydrates: 6.7g

Fiber: 2.9g

Sugar: 2.3g

Protein: 2.8g

Homemade Applesauce

The change of seasons is not just a cue for a change of wardrobe…. I like to think of a change of season as a change of flavor. With summer’s bounty behind us, it’s time for heartier, comforting meals featuring fall flavor. Using in-season fruits and vegetables is a great way to center a meal. I like to look up what’s is in season and check what’s on sale in my grocery store and then use that ingredient as a guide for my next cooking adventure. This week: Gala apples. With fall’s plentiful apple crop closely approaching, I want to share with you a delicious and easy way to enjoy homemade applesauce.

Applesauce is a wonderful way to capture the crisp, sweet flavor of fall apples. It is also a canvas for flavor; you can easily jazz up applesauce with other fruits such as cranberries, pears or plums. Simply add them while cooking the apples and continue processing. You can also experiment with different spices such as cinnamon, cardamom, cloves and ginger. 

Rustic Homemade Applesauce

Ingredients:

4 cups peeled, chopped apples (about 3 medium apples)

3 tablespoons water

1 tablespoon lemon juice

½ teaspoon cinnamon

¼ teaspoon pumpkin pie spice (typically a mix of cinnamon, cloves, ginger, and allspice)

Dash of salt

1 tablespoon fat free sour cream 

Method:          

Add first 6 ingredients to a medium saucepan. Cook, covered, over medium heat for 10 minutes. Remove lid and cook an additional 10 minutes. Using a potato masher, mash to desired consistency (I like mine extra chunky!) Alternatively, if you prefer more of a pureed consistency, pulse in a blender or food processor. Stir in fat free sour cream.

The touch of sour cream at the end makes this chunky, rustic applesauce extra rich and decadent.

Enjoy warm or chilled, as a side dish or a dessert.

Makes, four ½-cup servings

Nutrition Information:

Calories: 63

Total Fat: 0.2g

Saturated Fat: 0g

Cholesterol: 0.6mg

Sodium: 62.1mg

Carbohydrates: 16.6g

Fiber: 3g

Sugars: 11.9g

Protein: 0.6g

Breakfast of Champions: Omelettes

Move over Wheaties, Egg-Substitute Omelettes are the new Breakfast of Champions. Of course all of you have heard “Breakfast is the most important meal of the day” thousands of times. To me, it’s the most important meal not only because it starts up your metabolism and keeps your mind and body energized for the day, but because, if eaten right, can help you stay on track with your diet for the rest of your day. Think about it: if you eat a nutrient-less bowl of sugary cereal or a greasy plate of eggs and sausage for breakfast, when it comes to lunch are you really going to want to eat something healthy? No, your day is already shot! Now, if you were to eat a healthy, satisfying breakfast you will probably be more likely to eat a little healthier throughout the day since you already got off to a great start! (Just think about the Nutri-Grain Bar commercial and apply it to a much more filling, savory breakfast)

While your typical carb-stars are what you would probably turn to for a quick and easy breakfast, cereal, oatmeal, and English muffins can get a little repetitive. Using an egg-substitute in your daily breakfast routine can significantly increase the amount of protein in your diet. One serving (1/4 cup, equivalent to one large egg) has just 30 calories, 6 grams of protein, 0 grams fat, and 0 mg cholesterol.  One large egg, on the other hand, has on average 70 calories, the same 6 grams of protein, 5 grams of fat, and 211 mg of cholesterol! And who makes eggs with just one egg? If you were to have a standard 3-egg omlette, that would be 15 grams of fat and 633 mg of cholesterol, before you even add cheese… That’s more than double the recommended amount of cholesterol for your whole day!

Think maybe you can slim down an omelette with veggies? If you ordered a Spinach and Mushroom Omlette at IHOP to avoid the 1,400+ calorie Big Steak or Bacon Omelette, you would STILL pack in 132% of your daily saturated fat allowance and 248% of your cholesterol allowance. Still think the veggie option is okay? Your best bet when it comes healthy breakfast is definitely cooking it up at home, but if you are eating out at a restaurant, ask for an egg-substitute or egg whites and either no or a very small amount of cheese.

Think flipping omelettes is out of your league? With the help of an egg-substitute, a small skillet, and a rubber or silicon spatula you can have a perfect omelette at home any day of the week, in under 10 minutes! Follow these simple steps…

(I actually do measure out my egg-substitute to get the perfect omelette every time.) 

Basic Omelette Steps:

Preheat a small skillet to medium heat. Spray with olive oil cooking spray. Sauté your choice of veggies for 2-4 minutes. Add 2/3 cup of egg-substitute and let set. Once egg starts to set (about 3 minutes), gently lift up one edge of the egg mixture with a rubber spatula and tilt pan to let the liquid flow underneath. Repeat 2 more times on opposite sides of the pan. Once egg is complete set (can still be a tad runny on top) lift up entire egg sheet and flip with your rubber spatula. Cook for just a few seconds, then using the spatula again flip over to the initial side. Sprinkle cheese on one half of egg sheet and fold over. Enjoy!

The nutrition information for a standard omelette with 2/3 cup egg-substitute, 1/8 cup fat free cheese, and an array of veggies is:

154 Calories

Total Fat: 2.3 g

Saturated Fat: 0.3 g

Cholesterol 2.5 mg

Sodium: 539.2 mg

Carbohydrates: 10.8g

Fiber: 1.2 g

Sugars: 6.5 g

Protein: 21.5 g

Supplement your hearty, protein-filled breakfast with a piece of fruit, fat free yogurt, or toasted low calorie bread with sugar free preserves and you have started off your day with a very well-rounded breakfast J

Some of my favorite omelette combinations are:

• Garden: spinach, zucchini, onions, FF mozzarella cheese
• Southwest: green peppers, red peppers, onions, FF cheddar cheese
• Herb: parsley, dill, thyme, garlic & herb flavor light laughing cow cheese (just add the herbs right into the egg-substitute and schmear on the cheese instead of sprinkle)
• Hearty: deli ham, mushrooms, onions, FF mozzarella or cheddar cheese

Honestly, you can use whatever is in your fridge. Whatever leftover veggies, meats, and cheeses will do!!

Diet-Friendly Kitchen Staples

Having a well-stocked kitchen can make a huge difference when attempting to follow a healthy diet. I try to make sure that I always have an array of key ingredients to create healthy meals or snacks, that way I don’t get tempted by the drive-through or box of Cheez-Its. 

When it comes to grocery shopping, one can easily get overwhelmed with the vast variety of choices. Reading the nutrition labels carefully helps guide healthy choices, but comparing calories per serving, servings per dollar, and so on can be confusing and time-consuming. To help make your shopping trip a little less daunting, I’ll list my must-have kitchen staples and diet-friendly brands.

(FF = fat free)

Meats/Seafood/Protein

• Boneless, Skinless Chicken Breasts or Cutlets (I buy them whenever they are on sale, keep one or two packages in the refrigerator for the week and freeze the others)
• Ground Turkey (same deal with buying them on sale and freezing some)
• Frozen shrimp
• Imitation Crab
• Swanson White Premium Chunk Chicken Breast in Water (for easy, quick chicken salad)
• Starkist Chunk Light Tuna in Water
• Boca or Morningstar Ground “Beef” or “Sausage” (great for throwing into marinara sauce for a quick and healthy meat sauce for pasta) 
• Morningstar Veggie Sausage Patties
• Gardein Beefless Tips (found in the frozen section, usually near the Morningstar and Boca products. SOOO good stir-fried with broccoli and soy sauce)
• Boca Original Vegan Burger (This version is much lower in calories and fat than the All-American or Flame-Grilled variety)
• Morningstar Spicy Black Bean Burgers  and California Turk’y Burgers 
• Lite Firm or Extra Firm Tofu 

 
Produce

• Portable fruits – apples, bananas, pears
• Spinach – always in my fridge for salad bases and omelettes
• Dipping veggies – carrots, celery, green peppers, raw broccoli (if you want to save some time buy the prepared veggies in the produce section, otherwise save some moo-lah and wash/cut your own) Great with FF sour cream mixed with ranch seasoning.
• Seasonal fruits and veggies – get what’s in season for best flavor and best price!

 

Refrigerated Items

• Milk – FF Milk, Westsoy FF Plain Soymilk, Blue Diamond Unsweetened Almond Milk
• Yogurt – Dannon Light & Fit (any flavor), Fiber One Yogurt (any flavor), Fage Total 0% Plain Greek Yogurt
• Egg Substitute (Store-brand is much cheaper than Egg-Beaters brand and has same taste/consistency)
• Tofu Shirataki Noodles (found in the produce section with the other soy/tofu products)
• Laughing Cow Light Cheese Wedges  (any light flavor, usually found on an aisle end, unrefrigerated with pepperoni)
• Kraft Fat Free Singles (any flavor)
• Kraft Fat Free Shredded Cheese (mozzarella or cheddar)
• FF cream cheese
• FF sour cream (Publix brand is cheaper and lower in calories)
• Jell-O Sugar-Free 60-Calorie Pudding Snacks (any flavor)
• I Can’t Believe It’s Not Butter Fat Free Spread

Frozen Items

• Frozen Dinner Entrees (I looooove Kashi’s Chicken Florentine and Tuscan Veggie Bake, Morningstar’s Lasagna with Sausage-Style Crumbles is also great. Lean cuisine also has a large selection of diet-friendly entrees.
• Frozen Vegetables (chopped spinach, vegetable medleys, corn, peas)
• Green Giant Just for One Broccoli and Cheese Sauce
• Skinny Cow Ice Cream Sandwiches or Truffle Bars 
• FF Cool-Whip (the Publix brand tastes better!)

Carbohydrates

• Grains – Brown rice, Quinoa, Bulgur Wheat, Quick-Cooking Barley, Fiber-Gourmet Pasta
• Bread – Nature’s Own Double Fiber Wheat and 35-Calorie Honey Wheat 
• Crackers – Fiber Gourmet Wheat Snacks and Cheese Snacks (they are copy cats of wheat thins and cheez-its)
• Cereal (When it comes to cereal, I’m all about volume. Mix and match a puffed cereal with your favorite variety to get more cereal for less calories!) – Fiber One Original, Kashi 7 Whole Grain Puffs, Quaker Puffed Wheat, Kix
• Old Fashioned Rolled Oats (not instant)
• La Tortilla Factory Low Carb High Fiber Tortillas
• Portion-Controlled Snacks (Nabisco 100-Calorie Snacks, almonds, dried fruit, popcorn, etc)
• Snack Bars – Fiber One Bars  (Oats & Strawberries with Almonds, Oats & Peanut Butter are my favorites) South Beach Living Protein Fit Bars (any flavor, NOT the high calorie meal bars)

Pantry Items

• Beans (get the reduced sodium if its available) – Black beans, chick peas, kidney beans, cannellini beans, etc.
• Canned tomatoes – diced, crushed, stewed
• Salsa
• Light Soups – Progresso Light, Campbell’s Select Harvest 
• FF chicken broth
• Canned pumpkin - great as a substitute for oil while baking
• PB2 (Delicious 45-Calorie Peanut Butter!)
• Smucker’s Sugar Free Preserves
• Splenda, Granulated
• Coffee-Mate Sugar Free French Vanilla Powdered Creamer (not only great for flavoring coffee, but also wonderful for baking)
• Sugar-Free, Calorie-Free Syrups (Torani or Da Vinci Gourmet)
• Whole Wheat Flour
• Seasoning Packets (Hidden Valley Ranch, Taco Seasoning, Kikkoman fried rice and stir fry seasoning
• Light Salad Dressing – There are so many options, but Newman’s Own Lighten Up Low Fat Sesame Ginger Dressing is hands down the best low calorie salad dressing. I also really like Maple Grove’s FF Poppyseed Dressing 
• Non-stick Cooking Spray – Pam Olive Oil, Pam Butter Flavor
• Spices – Cumin, Chili Powder, Coriander, Cinnamon, Crushed Red Pepper, Onion Powder, Garlic Powder, Cayenne Pepper, Paprika, Oregano (most other herbs besides oregano are much better fresh)

In addition to a well-stocked refrigerator and pantry, a well-equipped kitchen allows for endless possibilities. Besides the obvious pots & pans, having a few of these more obscure items will undoubtedly allow you to get creative in the kitchen. I'll list just a few of the things I can't live without: blender and/or food processor, crock pot (easiest meals around), kitchen scale (though I don't measure while I cook, I do like to portion out snacks that easily get the best of me), microplane (for zesting), box grater, grill pan, muffin pan (for portion-controlled mini meatloaves!), and ice cube tray (for flavored ice cubes). If your collection of kitchen supplies is not up to par you can get cheap brand-name utensils and appliances at places like Home Goods or Tuesday Morning.

This list is just a sample of some of my favorite and most-used ingredients. Many of these ingredients have a long shelf life, so if you stock up (when they are on sale preferably) you can have healthy ingredients on hand at all times. Having instant access to just a few ingredients will allow you to mix and match to create a simple, healthy meal whenever hunger strikes.

If you have a product you love to incorporate into your healthy lifestyle share with the rest of us! Leave a description of what your favorite product is and why you like it in the "Comments" of this post.

Tip: Most grocery stores have weekly specials posted on their websites. Look up what’s on sale at your local store before shopping to avoid missing a sale on your favorite ingredients.