Category Archives: sodium

Up and at’em! (+ 5-Hour Energy Confession)

The drive in last night was long and sleepy. It was quite the week, even if only 4 days. There was a full week and then some crammed into Monday through Thursday and I found myself having trouble staying away one hour into my 5 1/2-hour drive back to Chicago. Of course, Mr. Prevention’s suggestion was 5-Hour Energy.

Well, friends, desperate times call for desperate measures. I stopped at some scary gas station in Indiana and picked up a 5-Hour Energy (pomegranate flavor…which was tolerable, by the way). I’ll tell you, the stuff really did the trick. It PAINS me to admit that, but it really did. I still don’t advocate for he MEGADOSE of B-vitamins (or 8333% the daily value of anything!), but my sleepiness was to the point I was going to have to pull over and grab a hotel room if something didn’t wake me up. And 6 hours later, I conked out the second I hit the pillow and slept through the night a full 8 hours. Hmmm?

I had told my parents last night that I wanted to sleep in. What a joke. I was up well before anyone else. I can attribute some of that to being on EST in a CST zone, but this is just another sign that I’m getting old(er). A sign I am totally okay with, so long as I get my 8 hours of beauty rest! 😀

When I got into town last night, my mom showed me a few recipes she had printed off that Taste of Home had sent this week. Of course, I had saved the very same recipes to try. Great minds think alike 😀 Sign up for Taste of Home email recipes if you haven’t already — they have healthy options, quick options, budget-friendly…it’s great!

Plans today include visiting family & friends, working out, and going out to eat at the restaurant my little brother works at 🙂

I won’t leave you guys recipe-less, however. I made this recipe before teaching on Monday night. It took all of 15 minutes and was absolutely wonderful. I turned my co-worker onto one of my favorite blogs, My Bizzy Kitchen, and she raved about this soup. So of course, I had to make it, too. Tomato soup takes me back to the days of living in my sorority house: everyone was always at lunch when tomato soup and grilled cheese were on the menu! 😉

Simple Tomato Soup slightly adapted from My Bizzy Kitchen

2-28 oz canned no-salt added tomatoes (one can diced, one can fire roasted)
1 Tbsp olive oil
3 cups low-sodium chicken stock
1/3 cup heavy whipping cream
1 Tbsp Italian parsley, freshly chopped
1 serving Hot Sauce, Tabasco
1 cloves garlic, minced

Directions:

Gently heat the olive oil over medium heat and add garlic, taking care not to brown the garlic.

Stir in the canned tomatoes and chicken stock. Bring to a boil.

Remove from stove, let cool slightly. Using a (stick) blender puree soup. Add in cream. Serves 4 (2 cups each).

Nutrition Information (per serving): 196 calories; 10 g. fat; 27 mg. cholesterol; 130 mg. sodium; 18.5 g. carbohydrate; 3.5 g. fiber; 5 g. protein

Result: This was delicious! Don’t freak out about the heavy cream…a little bit goes a long way! I used no-salt added tomatoes to knock the sodium content down and the recipe didn’t need any salt added…the cream, garlic, and oil season it beautifully. The portion is BIG and pairs so well with some homemade bread. The soup reheated great for lunches, and can be stretched to 6 servings or more as a side dish. Enjoy!

I think it’s time to get out of bed and get some coffee. I heard my mom pitter-patter down the stairs not too long ago. 😉

Question: Do you like tomato soup? Do you pair it with grilled cheese?

TGIF!!

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Filed under age, caffeine, coffee, exercise, fruits and vegetables, garlic, healthy cooking, low-carb, recipe, sleep, sodium, travel, vegetarian, vitamins

Slow Cooker Cream Cheese Chicken

When the weather started to cool off, before snow began to fall, I committed to using my crock pot more. Crock pot meals are fabulous…who would’ve love walking in from a long work day to find a delicious, piping hot meal? Mmm…sign me up! 😀

When I got home really late on Tuesday night (10pm is really late, people!), Mr. Prevention and I quickly popped this meal into the crock pot. It took all of 5 minutes, and 4 minutes of that was hand-washing and trimming up the chicken breasts. That simple, yep. We popped the prepared crock pot in the fridge and Mr. P turned the crock pot on at 2pm yesterday. At 7pm, we were eating a delicious, healthy (albeit higher in sodium), no-fuss meal. Crock pot liners are your friend. Invest.

Slow Cooker Cream Cheese Chicken very slightly adapted from Group Recipes and That’s Damn Good!

1 1/2 pounds boneless, skinless chicken breasts (can be frozen)
15-ounce can black beans, drained and rinsed
15-ounce can corn, drained
16-ounce salsa
8 ounces light cream cheese

Directions:

Add chicken to slow cooker and cover with black beans, corn and salsa. Cook on high for 4-6 hours until chicken is cooked. Place cream cheese on top and cook an additional 30 minutes. Chicken will naturally shred, and cream cheese will blend nicely after being stirred. Yield: 5 entree portions.

Nutrition Information (per serving): 421 calories; 12.4 g. fat; 90 mg. cholesteorl; 890 mg. sodium; 50 g. carbohydrate; 5 g. fiber; 4.8 g. sugar; 44.8 g. protein

Result: Mr. P said, “It’s not pretty, but it’s good…especially considering how easy and cheap it was.” That pretty much sums it up. It is on the higher side in regards to sodium, due to the canned goods (the salsa added the most sodium), but the fiber, protein, fat, and carbohydrates are all very balanced. I plan to make this again, and will probably try making homemade salsa/pico de gallo to cut out a LOT of the sodium. The portion is generous and can be made into a salad, tacos, or just eaten on its own. Enjoy!

And because it was a night of Illini football and basketball to finish up 2 LONG days at work, I popped open some Trader Joe’s Vintage Ale. It was very dark and I didn’t finish it all. Good thing…9% ABV!

Mmmm!

Question: Do you own a crock pot? If so, do you use it?

I am going to a Weight Watchers meeting tonight — I look forward to learning about the program and providing feedback to you all!

Off I go,

Slow Cooker Cream Cheese Chicken
Serves 4-6

1 1/2 pounds boneless, skinless chicken breasts(can be frozen)
15-ounce can black beans, drained and rinsed
15-ounce can corn, drained
16-ounce salsa
8-ounce cream cheese

Add chicken to slow cooker and cover with black beans, corn and salsa.  Cook on high for 4-6 hours until chicken is cooked.  Place cream cheese on top and cook an additional 30 minutes.  Serve.

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Filed under beer, crock pot, dinner, fiber, protein, recipe, reduced-calorie, sodium, Weight Watchers

Sweet Potato Rice Pudding

It’s not like I didn’t already know that 15 hour work days were no fun, but I can confirm that after yesterday. I had orientation for adjunct faculty last night and *yawn*. Necessary, but *yawn*. Just one of those things.

Last night, Mr. P helped me throw dinner in the crock pot for tonight. Crock pot meals that can be made at 10pm for the following day are my kind of meals…assuming it’s good. TBD. More on that tomorrow 🙂

When I went to take my shower last night, I was faced with another hairy decision: wash my hair and don’t working in the morning, or don’t wash my hair and force myself to workout in the morning. I went with the later, so this post will be brief. When time is hard to come by, and stress levels rise, I figure THAT is the perfect time to MAKE time for a workout. So I have 45 minutes on the elliptical planned for…now! Wee!

But quickly, a recipe. I made this Sweet Potato Rice Pudding before Christmas and froze individual portions. It defrosted really well and it was the perfect “chill out” treat before bed last night. YUM!

Sweet Potato Rice Pudding seen at The Novice Chef, adapted from Healthy Food for Living

1 cup water
1/2 cup brown rice
pinch of salt
2 cups 2% milk
1 Tbsp honey
1 Tbsp maple syrup
1 Tbsp vanilla bean paste
1/2 Tbsp cinnamon
a pinch of nutmeg
a pinch of ginger
a pinch of garam masala
1/2 1/4 cup golden raisins
1 cup sweet potato puree (or mashed sweet potatoes)

Directions:

Combine water, rice, and salt in a medium-sized, heavy-bottomed pot. Bring to a boil, stir once, and cover with a tight fitting lid. Reduce heat to low and simmer for about 20 minutes, or until water is absorbed. The rice will be slightly undercooked, but will continue to cook in the next step. Remove rice from pot and place in a bowl, set aside.

Combine milk, honey, maple syrup, vanilla bean paste, and spices to the same pot. Bring to a very low boil over medium heat, whisking often so the milk doesn’t scorch. Lower heat to medium-low.

Whisk in the cooked rice, sweet potato puree, and raisins. Cook over medium-low heat, stirring frequently. Simmer and occasionally stir until milk cooks down and the rice is creamy, about 20 minutes. DO NOT over-cook.

Transfer rice pudding to a large bowl and allow to cool, pudding will thicken during this step. To speed up the process you can refrigerate utnil well-chilled.

Serve warm or cold, with an extra dollop of sweet potato puree and a dusting of cinnamon if desired. Serves 6.

Nutrition Information (per serving): 172 calories; 2.3 g. fat; 7 mg. cholesterol; 96 mg. sodium; 29 g. carbohydrate; 15.8 g. sugar; 2.5 g. fiber; 4.3 g. protein

Result: Very good! This isn’t an overly sweet dessert, and the portion is plentiful. I love that it’s low in fat and sodium, with a moderate amount of carbohydrate, along with some fiber. It can be prepared ahead of time, which is great for entertaining. Mr. P refused to even try this dessert, so I ended up freezing a good portion of it for later dates, and it defrosted perfectly! Mmmm!

Question: Have you ever cooked with homemade vanilla beans?

…delicious!

Off to run and then to work! Illinois plays in both basketball (Big 10 season starts!) AND the Texas Bowl tonight!

Go Illini!!!


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Filed under crock pot, dessert, exercise, fiber, fruits and vegetables, guilt-free, recipe, sodium, Uncategorized, vegetarian, work

Spicy Black Bean Soup

Happy Thursday!

Gina and I had a blast yesterday — we shopped for Christmas gifts, went to Trader Joe’s, and ate lunch at an organic, vegan/vegetarian-focused restaurant called Northstar Cafe. It was excellent — I had a brown rice, vegetable, and tofu bowl with a tangy peanut sauce…yum! It’s always fun to meet with Gina because we have so much in common between being dietitians and bloggers. Our conversations are endless about work, nutrition, blogs, and everything in between..it’s fun! Thanks, Gina! 😀

After a day of play, it’s hard to get back to work mid-week. Maybe a goofy Lily picture will make your Thursday a bit happier…it did mine!

Speaking of my Lily, I stopped by to check out a new doggy daycare that’s really close to our house. It’s ADORABLE! The dogs have little houses (think tree house-sized) and they have toddler beds with bedding, pillows and all. Each little house is decorated in its own theme, and the dogs have a “living room” where there’s a TV and couches for them to lay on. Lily has a date to go play next Thursday…I know she’ll have a blast 🙂 The things we do for our pets, right?

Ohio has been bitter cold and there is no end in sight. All I want is soup — warm, comforting soup. Mmmm for the BRRR!!

Please note I took about 983 photos of this soup and they were all terrible. It is not pretty, but it is GOOD!

Spicy Black Bean Soup as seen on The Novice Chef, adapted from Little Miss Foodie Two Shoes & Epicurious.com

2 tsp olive oil
1 medium white onion, finely chopped
2 garlic cloves, minced
1 2 fresh jalapeño, seeded and minced
1 tsp chili powder
1 tsp ground cumin
1 tsp dried oregano
2 (15-ounces) cans black beans, 1 drained and rinsed, 1 with liquid
2 cups low-sodium chicken stock
1 bay leaf
4 green onions, chopped, for garnish

Directions:

Heat oil in a 4-to 5-quart heavy pot over medium-high heat, then sauté onion, garlic, and jalapeño with chili powder, cumin, and oregano until onion is beginning to brown, 6 to 8 minutes. Add beans, stock/broth, and bay leaf and simmer, covered, stirring occasionally, until soup has thickened slightly, about 15 minutes.

Transfer about 1 cup soup to a blender and purée (use caution when blending hot liquids). Return to pot and reheat over medium-low heat, stirring frequently. Discard bay leaf. Season with salt if desired. Add green onion for garnish. Yields 4 entree-sized servings.

Nutrition Information (per serving): 244 calories; 4.1 g. fat; 0 mg. cholesterol; 495 mg. sodium; 39.7 g. carbohydrate; 13.8 g. fiber; 2 g. sugar; 14 g. protein

Result: This soup was fabulous — if you love black beans, that is! I loved the spicy kick and am glad I opted to rev up the recipe with an additional jalapeno pepper. It was spicy, but not unbearable for those who aren’t into super spicy. It was also a dinner that can be prepped ahead of time and come together in 20 minutes or less. Even if you don’t prep ahead of time, you’re looking at 25-30 minutes — definitely reasonable, and the leftovers are perfect for lunch! I love the fiber content of the soup — 14 grams per serving!! It’s also low in calories and fat, and the sodium content is skimmed down by draining and rinsing 1 of the cans of beans and using low-sodium broth/stock. The recipe can also be made vegan and vegetarian by using vegetable broth in place of chicken. Enjoy!

Trivia Question: What percentage cocoa solids must chocolate contain to be legally called chocolate?

a. 99%
b. 50%
c. 35%
Keep warm and eat your fiber!

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Filed under blog, dietitians, dining out, dinner, fiber, friends, garlic, healthy cooking, recipe, restaurant, sodium, vegan, vegetarian, work

Brown Sugar Bacon Waffles

Before you inaccurately assume Brown Sugar Bacon Waffles are unhealthy and gross, let me tell you how I kicked my own tushie yesterday. You see, after picking up Lily on Monday, I had no motivation for a sweat session…I just wanted to cuddle with my furbaby and relax after the travel nightmare that was last weekend. Seeing as my last workout was Saturday during a hike and Thursday evening prior to that (Tuesday, too), I was far below my quota of 4-5 workouts a week. Oops..

So as I was driving to work yesterday morning trying not to slide into a ditch in the Winter Wonderland, I was game planning my own torturous workout for after work. I landed on 800 meter repeats. You see, I ran cross-country in high school. Not well, but I was on the team (there were no tryouts, hence, I “made” the team), and I HATED 800 meter (~1/2 mile) repeats. 800 meter repeats are tough because they’re long enough to tire you out, but short enough that you have to do lots of them — a lose-lose in my book. And just like in high school, running really isn’t my forte… I just like to think it is. Running is, after all, a killer workout. I digress. My planned torture mapped out like so:

2 minute warm-up, walking @ 4 mph
5 minute run @ 6 mph (10 min/mile)
5 minute “recovery” on the elliptical (level 8 of 12)
5 minute run @ 6.5 mph (9:13 min/mile)
5 minute “recovery” on the elliptical (level 7 of 12)
5 minute run @ 7 mph (8:34 min/mile)
5 minute “recovery” on the elliptical (level 7 of 12)
5 minute run @ 7.5 mph (8:00 min/mile)
5 minute “recovery” on the elliptical (level 6 of 12)

Whew! For my 10-11 minute/mile self, this was a killer workout. My 5 minute runs were between 800 and 1000 meters, roughly. While an 8 minute/mile pace is a run for some, it’s more like a sprint for me! My 5’3 frame with my tree trunk-like thighs just don’t run all that quickly. So I kicked my own butt in my workout yesterday and it really did feel great. You know, the once-every-few-months-or-so kind of great, not the I-should-do-this-more-often kind of great! I have totally transitioned into an exercise for health not fitness type of person, and I’m totally okay with that.

Here’s  a few more photos (on my crappy camera) from my prior workout — an ~4 mile hike in Albuquerque. It was gorgeous — 60° F and sunny!

And on to these ever so curious-sounding waffles!

Brown Sugar Bacon Waffles adapted from Jaime Cooks and Chef Mommy

10 slices of nitrate-free turkey bacon
3 cups all-purpose flour 1 1/2 cups all-purpose flour + 1 1/2 cups whole wheat pastry flour
1 Tbsp baking powder
1 tsp baking soda
1 1/2 tsp salt
¼ cup brown sugar
2/3 1/3 cup canola oil
1/3 cup unsweetened applesauce
4 large eggs
2 tsp vanilla
2 ½ cups low-fat buttermilk

Directions:

Preheat oven to 400⁰ F.

Lay the bacon a sheet pan and bake for 15 to 20 minutes until the bacon is really crispy. Dry on paper towels and serve. Place them on a cutting board to cool before chopping. Once cool, chop the bacon into bite size bits and set aside.

Set up your waffle iron on a level, clean surface and turn on to preheat.

In a large bowl combine flour, baking powder, baking soda, salt and brown sugar. Whisk to blend. In a medium bowl, whisk together eggs, oil, buttermilk and vanilla extract. Add the wet ingredients to the dry ingredients and fold. Once almost fully incorporated, add the bacon bites. Stir.

Cook according to your waffle machine instructions. Serves 8.

Nutrition Information (per serving): 361 calories; 15.1 g. fat; 123 mg. cholesterol; 768 mg. sodium; 44.3 g. carbohydrate; 2.4 g. fiber; 10.1 g. sugar; 10.3 g. protein

Result: Can I first say that Mr. Prevention thought these waffles sounded gross? I was appauled and shocked all at the same time. My man loves him some turkey bacon, mmkay? Weirdo. These were delicious (and he agreed after getting over himself)! If you’re not jiggy with the idea of bacon in your waffle batter (which you should be, FYI), just omit the bacon and have delicious, fluffy buttermilk waffles. This batter could just as easily be used to make pancakes, so don’t fret if you don’t have a waffle iron. While I tried to make-over the recipe to include some nutrition, the sodium content remained high due to the bacon, baking soda, and baking powder. I will try cutting the baking powder in half next time, I just fear the waffles might lose their beloved fluffiness if I do so. We shall see. I served the waffles with Smart Balance Light mixed with agave nectar in a 2:1 ration – YUM…and then just a drizzle of lower sugar maple syrup, a side of orange sections, and 1 pan-fried egg (fat omitted in frying)…a delicious breakfast for dinner meal. Enjoy! 😀

Question: From the sound of it, thumbs up or thumbs down for bacon waffles?

I’m off today to go Christmas shopping with Gina! 😀 Weee!!!

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Filed under breakfast, butter, dinner, exercise, fruits and vegetables, holiday, protein, recipe, reduced-calorie, sodium

Fleur de Sel Caramels with Vanilla Bean + Asian Noodle Salad with Cashew Dressing

Thank you for all the congrats on the new gig! I really appreciate all of the support 😀 Muah! I had so much trouble sleeping last night and the night before — so many racing thoughts of excitement, the unknown, how my schedule will work out, etc. I love the various opportunities working several part-time jobs brings, but sometimes it feels like I’m juggling too many balls in the air…leading me to the realization that I need become more organized! Yep, definitely need to be more organized.

I tested out the new elliptical last night and let it kick my butt for 40 minutes. My legs were a bit jittery walking up from the basement — I’m all about resistance, not speed. Great workout! I’m glad Mr. Prevention didn’t follow through on his threat to hide the power cord so that I had something to open on Christmas. 😉

Today’s post includes 2 pretty simple recipes. I know, hard to believe with a post title like that one, but hear me out. I’ll start with dinner, then the dessert. 😉

 

Asian Noodle Salad with Cashew Dressing slightly adapted Eats Well With Others and Living in the Kitchen With Puppies

1/2 inch fresh ginger, chopped
8 cloves garlic, chopped
1/2 cup cashew butter
1/4 cup low-sodium soy sauce
3 Tbsp sugar
3 Tbsp rice vinegar
1 Tbsp toasted sesame oil
1/4 cup water
hot sauce to taste
1/2 lb thin rice noodles
1 Tbsp olive oil
1 box extra-firm tofu, pressed and sliced
2 medium zucchini, sliced into half moons
1 red bell pepper, chopped
1/4 cup scallions, sliced
1/4 cup chopped fresh basil
lime wedges (optional)

Directions:

Combine ginger, garlic, cashew butter, soy sauce, sugar, rice vinegar, sesame oil, and water in a food processor and process until completely blended and smooth.  Adjust consistency by adding more water or cashew butter (thinner v. thicker, respectively).  Taste and add your favorite hot sauce, if desired.  Makes about 1 1/2 cups dressing.

Set a pot of water to boil for the noodles.

In a large nonstick skillet, heat one tbsp olive oil over medium-high heat.  Add the tofu strips and saute until lightly brown, turning 2-3 minutes.  Add the red bell pepper and zucchini to the pan.  Saute for about 7 minutes or until the veggies are cooked to desired degree of doneness.

When the water is boiling, add the rice noodles to it and cook for 2 minutes.  Strain.  In a large bowl, combine the noodles, veggies, cashew dressing, scallions and basil.  Mix well.  Add salt to taste.  Serve with a lime wedge and squeeze over the pasta before eating, if desired. Serves 5.

Nutrition Information (per serving): 521 calories; 22.2 g. fat; 0 mg. cholesterol; 722 mg. sodium; 65.4 g. carbohydrate; 5.6 g. fiber; 14.4 g. protein

Result: We both loved this! Joanne’s recipes are always amazing! Besides, she had my attention at “8 cloves of garlic” – that’s my kind of recipe! And we were in dire need of a vegetarian, healthy meal! I worked at a create-your-own stir fry grill back in college and this took me back to those days. YUM! The cashew dressing was amazing and I think it could be used in various different ways. Mr. P tolerated the tofu while I loved it. Sometimes tofu needs the right seasoning/flavor, and this dressing is it! If you’re not a tofu fan, try this recipe with tofu and see what you think. I imagine you’ll be a convert. Of course, any other protein can be substituted for tofu for meat lovers out there! Enjoy!

~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~

Fleur de Sel Caramels with Vanilla Bean from Confections of A Foodie Bride, and originally Gourmet 2004

1 cup heavy cream
5 Tbsp unsalted butter, cut into pieces
1/2 tsp vanilla
1 vanilla bean pod, split and seeds scraped out
1 1/4 tsp fleur de se (sea salt), plus more for sprinkling
1 1/2 cups sugar
1/4 cup light corn syrup
1/4 cup water
candy thermometer (handy, but optional)

Directions:

Line bottom and sides of an 8-inch square baking pan with parchment paper, then lightly butter parchment.

Bring cream, butter, vanilla, vanilla beans, pods, and fleur de sel to a boil in a small saucepan, then remove from heat and set aside.

Boil sugar, corn syrup, and water in a 3- to 4-quart heavy saucepan, stirring until sugar is dissolved. Boil, without stirring but gently swirling pan, until mixture is a golden caramel. *It will come to a serious boil for 10-15 minutes before turning caramel colored. Be sure the liquid is a brown caramel before removing, especially if you are not using a candy thermometer.

Remove pods and carefully stir cream mixture into the caramel (mixture will bubble up) and simmer, stirring frequently, until caramel registers 248 on thermometer. Pour into baking pan and cool 30 minutes. Sprinkle another pinch or two of fleur de sel over the top of the caramel for a nice salty crunch and let sit until completely cooled. Cut into 1-inch pieces (I buttered a pizza cutter), and then wrap each piece in a 4-inch square of wax paper, twisting 2 ends to close. Yield: 80 caramels

Nutrition Information (per caramel): 33 calories; 1.7 g. fat; 4 mg. cholesterol; 38 mg. sodium; 4.4 g. carbohydrate; 0 g. fiber; 0 g. protein

Result: I love caramels, and these really are simple. Just be patient waiting for your liquid to turn a caramel color, and then be sure to let it go another 30-60 seconds to ensure it reaches a high enough temperature. These are deeelicious, though, and I love that they’re 33 calories each! Sure, they’re not big, but they take the edge off my evening sweets craving with very little caloric damage! Enjoy!

Question: When you make/eat stir fry, do you prefer noodles or rice?

Happy hump day!

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Filed under dessert, dinner, exercise, fruits and vegetables, garlic, healthy cooking, physical activity, protein, recipe, sodium, vegetarian, work

Chili Contest Winner Announced!

Back in August, when I was all sorts of excited for college football, I am so glad the idea of a chili challenge came to mind. What a blast! Mr. Prevention and I re-sampled each entry which we had stored away in the freezer, and determined the winner.

Thank you to all who submitted chili recipes, they were truly all wonderful!

However, there can only be one winner!

And the winner of the best chili is…Stacey of The Art of Living!

Turkey and Black Bean Chili from The Art of Living

1 Tbsp olive oil
1 large onion, chopped
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
4 garlic cloves, minced
1 lb ground skinless turkey
2 (15 oz) can black beans, rinsed and drained*
1 (14 ½ oz) can low-sodium diced tomatoes
1 can tomato sauce
2-3 Tbsp regular chili powder
Ancho chili powder, to taste (about 1 tsp)
Chipotle chili powder, to taste (about 1 tsp)
1-1 ½ Tbsp ground cumin
1 tsp dried oregano
1-2 tsp salt
2% shredded sharp cheddar cheese (2 Tbsp per serving)
fat free low-fat sour cream (1 Tbsp per serving)
sliced scallions, if desired

Directions:

Heat the oil in a large nonstick saucepan over medium-high heat.  Add the onion, bell pepper, and garlic; cook, stirring occasionally, until softened, about 5 minutes.  Add the turkey and cook, breaking it apart with a wooden spoon, until no longer pink, about 3 minutes.  Stir in the beans, tomatoes, tomato sauce, chili powder, cumin, oregano, and salt; bring to a boil.  Reduce the heat and simmer, covered, until the vegetables are very tender, about 45 minutes.  Taste and adjust seasonings.  Serve with the cheese, sour cream, and scallions. Serves 6 with cheese, sour cream, and scallions.

Nutrition Information (per serving): 406 calories; 13.8 g. fat; 79 mg. cholesterol; 1056 mg. sodium*; 43 g. carbohydrate; 10 g. sugar; 14.5 g. fiber; 32.8 g. protein

*Rinsing and draining canned beans eliminates ~41% of the sodium

In week 5 of the college football season, I made Stacey’s chili. Two girlfriends of mine were in town that weekend and they both gobbled it up. One of those friends happens to be the poster child for the anti-vegetable movement ;), so I think that is quite the compliment to this recipe. I also love that the chili meat was ground turkey because it is exceptionally low in calories and fat. The fiber content was also higher than most other chili recipes at nearly 15 grams per serving! 😀

In a close second was a most unique chili that blended chili and Italian soup called Six Pack Pepper Chili from Our Italian Kitchen. Delicious!

I recommend both of these recipes to wow a chili-loving crowd!

Thank you to all who participated! I hope to do this again next year, and hopefully my Fighting Illini can pull out a winning season…!

Chili love,

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Filed under challenge, fiber, friends, fruits and vegetables, recipe, sodium, Uncategorized