Wednesday, April 30, 2014

Chipotle Turkey Chili

This recipe and photo goes with one of the recipes in the book - it is on page 114. As usual, I altered the ingredients slightly, and the taste was just as good! I also put it in the crockpot, and the original recipe is prepared stovetop.

crockpot photo after I had stirred
in the yogurt and cilantro

½ to ¾ lb. ground turkey
½ cup chopped onion
1 finely chopped garlic clove
1 cup frozen corn, thawed
15 ounce can cannelloni beans, drained and rinsed - the original recipe calls for using the beans undrained. I guess I drained and rinsed them out of habit, so then I altered the chicken broth quantity.
1 cup water
½ to ¾ teaspoon low-sodium chicken broth granules
¼ teaspoon salt
2 tablespoons chipotle chili in adobe sauce, finely chopped - the original recipe calls for 1 chipotle chili; however, since I did not separate them before freezing, I had to cut off the mixture, and I decided that 2 tablespoons was a good amount.
½ cup nonfat plain yogurt or Greek yogurt
⅓ to ½ cup chopped fresh cilantro
⅓ cup low-fat shredded co-jack cheese, optional - I did not use this, and we did not miss it at all.

In a large saucepan, cook turkey, onion, and garlic over medium-high heat until turkey is no longer pink—4 to 6 minutes. Stir in corn, beans, broth, salt and chipotle chili. Heat to boiling. Reduce heat to medium; cover and simmer 10 to 15 minutes. We did not know when we were going to be eating, so I put the mixture in the crockpot after the turkey was browned, and heated it on low for a couple of hours. The mixture will be quite thick until the yogurt is stirred in before serving.

When ready to serve, stir in the yogurt and cilantro. Serve with additional yogurt, cilantro, and shredded cheese, if desired.

topped with freshly ground pepper

Wednesday, April 16, 2014

Zucchini Corn Gratin

I liked the flavor of this recipe so much that I included it in the published book. After preparing it again this week, however, I made a few revisions. Anyone with a published copy of this recipe before April 16, 2014, may want to try the slightly altered method here instead.

Ingredients - 4 to 6 servings
½ cup whole-grain cornmeal
¼ cup whole-grain breadcrumbs, finely chopped or crumbled
2 teaspoons olive oil
¼ cup chopped onion
3 cups sliced zucchini
½ cup frozen whole kernel corn
1 egg
¼ cup fat-free milk
Salt and pepper to taste
2 tablespoons trans-fat-free butter, melted
¼ cup shredded low-fat cheddar cheese

Heat oven to 350°F. Spray baking dish with cooking spray. Combine cornmeal and breadcrumbs. Set aside.

In a skillet, heat olive oil over medium-high heat. Add onion; cook until onion is crisp-tender, about 2 minutes. Stir in zucchini, corn and ¼ cup water. Reduce heat to medium; cover and cook until zucchini is tender—9 to 11 minutes, stirring occasionally. Remove from heat. Mash zucchini slightly with a fork.

In a large bowl, beat egg, milk, salt, and pepper with a fork until well blended. Stir in zucchini mixture, half of the cornmeal mixture and 2 tablespoons of the cheese. Spoon into baking dish. I used an oblong baking dish this time; however, I think a deeper 2-quart casserole dish would work better. Combine remaining cornmeal mixture, melted butter, and cheese. Sprinkle evenly over zucchini mixture.

Bake uncovered until set and golden brown—25 to 30 minutes. 

Wednesday, April 9, 2014

Turkey Taco Bake

Today was another day for using up some ingredients I had on hand. My husband loves tacos and wet burritos; however, I wanted to try something new, so I decided to create a taco-type casserole. We were both very happy with the result!

Soft whole-grain corn or flour tortillas
1 lb. ground turkey - I only used about ¾ of a pound; however, I would suggest using a pound for 4 servings
¼ cup chopped onion
1 pkg. low-sugar taco seasoning mix
15 ounce can red or pinto beans, rinsed and drained
Toppings as desired: chopped black olives, jalapeños, bell peppers
1 cup low-fat shredded cheese—cheddar or co-jack - I used a combination of both
Chopped tomatoes
Whole-grain hard corn tortilla shells or chips, broken into pieces - I used 1 whole-grain corn shell
Shredded lettuce
Nonfat plain yogurt
Low-sugar salsa
ready for the oven

Brown turkey and onion in a skillet over medium heat. Stir in taco seasoning mix and about 2 taco seasoning packets of water. Add drained beans, and simmer over low heat until mixture starts to thicken—3 to 5 minutes.

Spray a casserole dish lightly with non-stick spray, and heat oven to 350°F. 

Line bottom of baking dish with tortillas. Cut shells as needed to fit into pan. Add meat and bean mixture.

Top with desired toppings - I used chopped black olives, and I added jalapeños on half of the dish because my husband loves them. Top with shredded cheese, a few chopped tomatoes, and broken tortilla pieces. Bake until cheese is melted and dish is heated through—20 to 25 minutes.

Before serving, top with additional tomatoes and lettuce. Serve with low-sugar salsa and plain yogurt.

Tuesday, April 8, 2014

Noodle-Spinach Mold with Mushrooms

4 ounces whole-grain noodles, preferably wide - I prepared this recipe with the whole-wheat egg noodles from this blog
2 tablespoons olive oil, divided
½ onion, chopped
10 ounce pkg. frozen chopped spinach, thawed and drained
½ teaspoon salt
1 egg, slightly beaten
½ cup nonfat plain yogurt or plain Greek yogurt
8 ounces fresh mushrooms, thinly sliced

Preheat oven to 350°F. Spray a 1-quart casserole dish with non-stick spray. Cook noodles until al dente; drain. Sauté onions in 1 tablespoon of oil until soft.

Combine noodles, onions, drained spinach, salt, egg, and yogurt, mixing well. Pour into prepared dish. Place dish in pan of hot water in oven. Bake for 30 to 45 minutes. 

Sauté mushrooms in remaining oil; season with salt and pepper to taste. Un-mold spinach onto platter and top with mushrooms.

This is a flavorful dish that I will definitely make again, although I will not use steak-cut fresh mushrooms (the kind I had on hand) next time, as they tend to be drier. I suggest thinly slicing whole fresh mushrooms, which tend to release moisture during sautéing. If the mushrooms seem dry, add a small amount of liquid--water, beef broth, or milk/cream. And, be careful not to add too many noodles. Since the whole-wheat noodles I used are thicker, I should have used a few less noodles.

Monday, April 7, 2014

New Book Available in Paperback, Hardcover, and eBook!

I am excited to share that I have just released my first printed book about healthy eating! The book contains information for making healthy food choices, and nearly 150 recipes! Some of the recipes in this blog are included in the book, making it easier to find and reference them.

The book is currently available in paperback and hardcover on Lulu: Eating Healthy Can Be Delicious and Easy!

*UPDATE: This book is now available as an eBook, too. The link in this post will take you to Lulu where all three options are available.

Since this is my first publication, I am anxious to know readers' thoughts. Please share your comments here, as well as in reviews, so that I can make adjustments for future books, as needed. 

I hope everyone enjoys the book ~ Happy reading and cooking!

Tuesday, April 1, 2014

Smoked Chili Coleslaw

A favorite slaw recipe with a little kick! I got this recipe from Food Network.

½ cup olive oil based mayo
2 tablespoons chipotle peppers in adobe sauce
2 tablespoons fresh lime juice
2 teaspoons honey
1 teaspoon ground cumin
Kosher salt and freshly ground pepper, to taste
1 medium head cabbage, finely shredded
2 large carrots, finely shredded - I did not have any fresh carrots when I prepared this, so the photo shown is without carrots
½ red onion, thinly sliced and cut
¼ cup fresh cilantro or 2 tablespoons dried - I used dried cilantro, this time

Combine mayo, chopped chipotle peppers and sauce, lime juice, honey, and cumin in a large bowl. Season lightly with kosher salt and freshly ground pepper. 

Stir in remaining ingredients. Cover and refrigerate at least 20 minutes.