Week of November 28, 2010
Leftover Turkey Chili
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
1 large red or green bell pepper, red or green, chopped
1 jalapeno pepper, seeded and chopped
1 bay leaf
1 1/2 pounds cooked white turkey meat, diced
1 1/2 to 2 tablespoons chili powder
1 1/2 to 2 tablespoons ground cumin
1/2 to 1 teaspoon cayenne pepper sauce (or regular pepper sauce)
2 cups frozen corn kernels
1 - 32 ounce can petite diced tomatoes
2 cups low sodium chicken broth
2 green onions, chopped
Heat a deep pot over medium high heat. Add oil to your pot and add chopped vegetables.
Add bay leaf and cook vegetables 5 minutes, stirring frequently, reducing heat if veggies start to stick. Stir in diced turkey meat and season with chili powder, cumin, and cayenne sauce. Season with a little salt, to taste. Add corn, tomatoes, and broth. Adjust seasonings, reduce heat to medium low, and simmer for 7 to 10 minutes. Garnish chili with chopped green onions.
Per Serving: 407 Calories; 7g Fat (14.0% calories from fat); 1g Saturated Fat; 55g Protein; 35g Carbohydrate; 9g Dietary Fiber; 112mg Cholesterol; 1180mg Sodium. Exchanges: 1 Grain(Starch); 6 1/2 Lean Meat; 1 Vegetable; 1 Fat.
Week of November 21, 2010
Add Cranberries to the Menu
Need something a little sweet but not too sweet to round out the Thanksgiving meal?
Try our delicious Cranberry Salad for Thanksgiving.
1 12-ounce package fresh cranberries
1 cup water
1/2 cup sugar
1 4-serving-size package sugar-free low-calorie cranberry or
1 15-1/4-ounce can crushed pineapple (juice pack)
1/3 cup coarsely chopped pecans, toasted
In a large saucepan, combine cranberries and the water. Bring to
boiling; reduce heat. Simmer, uncovered, about 3 minutes or until
Remove from heat. Add sugar and gelatin, stirring to dissolve. Stir in
undrained pineapple. Transfer to a serving bowl. Cover and chill about
6 hours or until firm. To serve, sprinkle with pecans. Makes 10 (1/3-
Per Serving: (1/3 cup) Calories106, Total Fat 3g,
Sodium 27mg, Carbohydrate 20g, Fiber 2g, Protein 1g, Fruit
5, Other Carbohydrates 1, Fat 5
Week of November 14, 2010
How to Make Homemade Cranberry Sauce
Wouldn't you rather have fresh, preservative-free homemade cranberry sauce? It is SO easy to make - from start to finish only about 15 minutes. It's perfect with chicken, turkey, Christmas, Thanksgiving and the winter months! The bright color livens up any dinner table, kids love it and it is low sugar while loaded with vitamin C and fiber. You can make it with no sugar (very tart), some sugar (sweet), or a natural sweetener, like honey, or a sugar substitute (like Splenda), as you prefer!
Simple Cranberry Sauce
Makes about 1 quart
- 2 bags (12 oz each) Cranberries
- Sugar and or Splenda to taste (normally 1 to 2 cups of either)
1. Wash the cranberries:
Pour them in to a large bowl of cold water, and swirl them around, scoop them out with your fingers, feeling for any mushy berries, as you scoop. Discard any mushy, soft berries.
2. Start the cranberries cooking:
Place 2 inches of water (or cranberry or apple juice) in a pot;bring to a boil and pour the cranberries in. Let them cook for about 10 minutes, stirring once or twice (you'll hear the berries popping, as the berries cook - you'll kids will get a kick out of that). Once half the berries are popped and the sauce feels mushy, it's done! It should take 10 to 15 minutes of cooking over medium-high heat.
3. Sweeten the cranberry sauce:
Turn off the heat. Add sugar to taste. Start out with 1 cup of sugar or Splenda, as you prefer. Taste and add more if it is still too tart. Alternately, you can use other sweeteners, such as honey, or even sweet frozen concentrated fruit juice (like grape).
Just serve warm or cold!
Week of November 7 , 2010
How to Peel and Seed a Butternut Squash
Have you ever been bewildered how to cut and peel a hard-shelled squash like butternut? It can be pretty intimidating... Since you don't eat the peel on a butternuts, you will want to peel it as well as get rid of the seeds.
||Start by cutting off both ends of the squash with a heavy chef's knife. Then, you can either shave off the peel with a smaller sharp knife, or use a peeler to do it. I prefer to use a peeler since it takes less of the flesh away. Once the squash is peeled, cut off the neck of the squash, where there are no seeds (just flesh).
Next, cut the bulbous bottom in half and scrapes out the seeds with a spoon. Once the seeds are removed, cut this section into wedges, then into bite-sized pieces. For the top neck section, cut off a slice along one side, then uses that as a stable surface to cut the section first into thick slices, then into bite-sized pieces.