3-Bean Turkey Chili

When most people think of eating healthfully, one of the first options to come to mind is a salad. But what about something as hearty and filling as chili? Can that be a healthy option? You bet! -Jamie Eason 

Nutrition Facts:

Makes 12 servings
1 serving = 196 calories, 1 g fat, 20 g carbs, 24 g protein

Ingredients:

• 2 lbs. extra lean ground turkey
• ½ cup chopped onions
• 1 tbsp. garlic powder
• 8 oz. cans of diced green chilies
• 30 oz. can Organic Tri-Bean Blend (drained)
• 14.5 oz. cans Organic Diced Tomatoes (do not drain)
• 1 tbsp. Xylitol Brown Sugar Blend (Ideal)
• 1 tbsp. chili powder
• 2 tbsp. white vinegar
• 3 tbsp. regular yellow mustard
• 2 tsp. cumin
• 1 tsp. salt
• 1 tbsp. dried or fresh cilantro
• 2 tsp. adobo sauce (optional)

Directions:

1. In a large pot add onions and meat, sprinkled with garlic powder and cook until no longer pink (drain using a plate, if desired).
2. Next add the green chilies, beans, tomatoes, xylitol and spices (except cilantro) and stir until combined.
3. Bring to a boil and then reduce heat to a simmer for about 10 minutes.
4. Finally, add cilantro. Serve hot.
5. You may sprinkle veggie shreds or a light cheese on top.

Tangy New Potatoes

Tangy New Potatoes 



Estimated Prep Time: 5 min (not including cooling time)
Estimated Cook Time: 15 min
Makes 4-5 servings
Ingredients:

• 8-10 small Red New Potatoes
• 2 tbsp Dijon Mustard
• 1 tbsp Balsamic Vinegar
• 1 tbsp Olive Oil
• 1/2 tsp White Pepper
• 1/2 small Red Onion, chopped fine

Cooking Materials:
Medium saucepan; large bowl.
Directions:

1.     Wash the potatoes thoroughly and cut into small cubes. Place in saucepan, cover with water, and bring to a boil. Cook until just tender, 10-15 min. (Do not overcook; keep firm.) Drain, rinse, drain again, and let cool.

2.     Mix the mustard, vinegar, oil, pepper, and onion in a large bowl. Add the potatoes and toss gently to coat. Cover and refridgerate. Serve cold.

Strawberry & Banana Protein Cupcakes

Strawberry & Banana Protein Cupcakes 

Makes 12 cupcakes


1 cup raw oatmeal 


5 scoops of strawberry protein powder ( 90g of protein) 


1/4 cup fat free cream cheese 


1/2 cup non fat dry milk powder 


2 egg whites 


1/4 cup water


1 1/2 bananas, mashed 


2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar) 



Preheat oven to 325 degrees. Place baking cups into baking sheet & set aside. In a medium bowl combine oatmeal, Protein powder & dry milk. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean. 
Calories-101, Protein 11g, Carbs 11g, Fats 1.5g

Salmon Omelet

Creamy Salmon Omelet

Estimated Prep Time: 5 min
Estimated Cook Time: 10 min
Makes 1 serving.
You can find packaged smoked salmon in the deli or fish department.
Ingredients:

• 1 tbsp Olive Oil
• 1/4 small Red Onion, chopped fine
• 1 small handful fresh Spinach Leaves, washed and dried ( I used mushrooms instead)
• 1 tbsp Fat Free Cream Cheese (I added cottage cheese instead) 
• 2 oz smoked Salmon, chopped coarsely
• Chopped fresh Dill
• 5 jumbo Egg Whites

Cooking Materials:
Small nonstick skillet; small bowl
Directions:

1.     Heat the olive oil in the skillet, and add the onion. Saute a few min; add the spinach, and stir until the spinach is wilted. Add the cream cheese, salmon, and a sprinkle of dill; stir until combined. Set aside in a small bowl.

2.     Do not clean the skillet. Pour in the egg whites and cook in a flat omelet form over low heat, lifting the edges for the liquid part to run underneath. When cooked, place the salmon mixture on top and fold over.

Serve with Whole-Grain toast. 


Note: I added tomatoes cause I wanted more veggies. I make slight changes because I try to work with what I have at home. 

100 calorie whole-grain beigel 

Tuna Burger

Tuna Burgers:

Tuna burgers are a great way to satisfy your craving while eating healthy. If you happen to be on a low carbohydrate diet, rather than having the burger on a whole grain roll, place it between a couple sheets of lettuce and exchange the rolled oats for finely chopped vegetables. 
Ingredients: 


1 can tuna

1 egg white

1/4 cup rolled oats

1/8 cup chopped onion

1/8 cup mayonnaise

Garlic and onion powder


Directions: 


Combine the tuna, oats, and whisked egg white together. Stir in onion, mayo, garlic and onion powder and then form into patties. Place the patties on a skillet and flip at half time as you would with a regular hamburger.

2 patties came out of this for. 

I used chopped green bell pepper instead of the rolled oats. 

Low Sodium- Chunk Light Tuna

I didn't use any oil to cook this

love tuna!!!!

time to eat [: 

Sweet Mustard Chicken

Sweet Mustard Chicken With Creole Vegetables

Estimated Prep Time: 10 min (not including marinate time)
Estimated Cook Time: 30 min
Makes 4 servings
The chicken is best if marinated for a few hours. When grilling the chicken, be careful that the coating does not burn before the chicken is cooked through.
Ingredients:

• 3 tbsp Dijon Mustard
• 3 tbsp Brown Sugar
• 1/2 tsp ground Ginger
• 1/2 cup White Wine
• 4 boneless, skinless Chicken Breasts
• Olive Oil
• 4 cups fresh Green Beans (about 40), washed and ends cut off
• 1/2 Red Onion
• 2 Roma or Plum Tomato, chopped
• White Pepper
• Garlic Salt

Cooking Materials:
Gallon-sized plastic-freezer bag; large skillet.
Directions:

1.     Combine the mustard, sugar, ginger, and wine in the plastic bag. Squish until mixed thoroughly, add the chicken, and squish to coat well. Set aside for at least 30 min to marinate, or refridgerate for up to a full day.

2.     When you're ready to cook, preheat the grill. Place the chicken on the grill and cook, turning once, until no longer pink inside. Do not overcook! If the coating starts to burn, move the chicken to the side, away from the heat.

3.     While the chicken is grilling, heat the olive oil in a large skillet. Add the beans and the onion. Cook until the beans are almost soft, about 30 min, Add the tomatoes, and sprinkle with pepper and garlic to taste. Continue cooking until the tomatoes are dissolving.

marinate

Chicken was delish!
I also had a cooked potato on the side. 

Burritos!!!

note: I worked with what I had at home so, some of the veggies are different. 

Chicken And Veggie Burritos

Estimated Prep Time: 5 min
Estimated Cook Time: 10 min
Makes 2 servings
Ingredients:

• 1 cooked boneless, skinless Chicken Breast (roasted or grilled, marinated)
• 1 cup cooked Brown Rice
• 1/2 large Portabella Mushroom Cap, wiped clean
• 1/4 large Red Onion
• 1/2 large roasted Red Bell Pepper
• 1 tbsp Olive Oil
• 1/2 tsp minced fresh Garlic
• 4 Corn or Low Carb Tortillas

Cooking Materials:
Medium skillet; microwave
Directions:

1.     Grab your chicken and rice from the fridge.

2.     Cut the mushroom, onion, and pepper into thin slices. Heat the oil in a medium skillet, and add the mushroom, onion, pepper, and garlic. Saute until the onion is soft, about 5 min.

3.     Slice the chicken, add it to the skillet with the rice, and gently stir to combine everything. Cook just long enough for all to get hot.

4.     Warm the tortillas in the microwave and heap the mixture on them. Roll up burrito-style.

Tip: Try adding fresh Cilantro or Salsa. 

I didn't want to roll them up into burritos so, I'm eating them like tacos [:
I also added the cilantro and salsa.
Oh! and what you see here is a lot of food, enough for 6 more servings.