Wednesday, October 21, 2020

80--- Bison, Beet, and Black Bean Chili

 The color of this rich, meaty chili is something to be seen! I love beets and they add so much delicious texture, flavor, and nutrition to a chili.  Beets contain two special antioxidants, betanin and vulgaxanthin, which may have detoxifying effects!

Bison, Beet, and Black Bean Chili

Serves 6

4 large beets, peeled and chopped into 1" cubes
1/2 large red onion, chopped
2 Tbsp chopped garlic
1 large green bell pepper, chopped
1 jalapeno, chopped
1 lb ground bison, browned and crumbled
1 can black beans, drained and rinsed
14 oz no salt added tomato sauce
2 cups low sodium beef broth
2 oz dry red wine
1 Tbsp smoked paprika
2 Tbsp chili powder (I used a combination of chipotle and ancho)
1/2 tsp salt or to taste
1/2 tsp ground black pepper
1 Tbsp Worcestershire sauce
1 Tbsp lite Tamari or soy sauce
2 tsp agave

Combine all ingredients in a slow cooker and cook for 8 hours on low, 4 hours on high.  Serve garnished with parsley and crumbled cojita cheese, if desired.

Nutrition info per 1 serving: 300 calories, 8 g fat, 22 g protein, 32 g carbohydrates, 10 g fiber

Wednesday, June 24, 2020

80--- Chicken Satay Dip

Every once in a while I make a dish that my husband claims is his new favorite. That's how I know that it's really blog worthy! This is one of those.

This Chicken Satay Dip can be made ahead, then reheated in the oven (or over a campfire), making it an easy meal for a gathering.  It's loaded with healthy protein and veggies, and that peanut sauce is simple yet delicious.

Chicken Satay Dip
Serves 4

1 1/2 lb lean ground chicken
1 Tbsp sesame oil
1 head baby bok choy, chopped finely
12 oz shredded carrots, pulsed until fine in food processor (or chop with a knife)
1 red bell pepper, finely diced
3 oz feta cheese (optional)
3 large green onions, sliced
1 bunch cilantro, chopped

1/3 cup powdered peanut butter (PB2 or PBfit)
1/3 cup rice vinegar
1/4 cup tamari (or soy sauce if you prefer)
2 tsp sriracha, or more for added spice
2 Tbsp cornstarch
1 Tbsp minced garlic
1/2 Tbsp minced ginger
4 oz nonfat plain Greek yogurt
Dash ground black pepper

Preheat oven to 400 degrees.

In a large oven-proof skillet, heat sesame oil over medium-high heat.  Add ground chicken saute, using your spatula to finely chop as it cooks, until it is cooked through.  Add in chopped vegetables, reduce heat to medium and saute until vegetables are softened.

Mix together sauce ingredients, whisking (or shaking in a jar) until combined.  Stir sauce into cooked mixture, then top with feta cheese if desired.

Place skillet into the preheated oven. Bake for 10-12 minutes, or until mixture is bubbly.  Remove from oven, top with green onion, chopped cilantro, and additional hot sauce if desired.  

Serve with naan, pitas, or your favorite flatbread crackers for dipping!

Nutrition info per 1/4 skillet: 351 calories, 18 g fat, 44 g protein, 18 g carbohydrates, 6.5 g fiber

Friday, June 12, 2020

80--- Buffalo Cauliflower Salad

Think traditional potato salad, sub cauliflower, add in hot wing sauce.  Sound amazing? It absolutely is.  And it's lower carb, full of fiber, and has a nice extra KICK.

Buffalo Cauliflower Salad
Serves 4

3 lb fresh cauliflower florets, chopped into 1-1 1/2 " pieces
1 Tbsp olive oil
1/2 cup Frank's hot sauce (or other buffalo wing sauce of your choice), divided
Dash sea salt
3 oz shredded carrots, chopped finely
1 small shallot, finely chopped
3 stalks celery, finely chopped
2 Tbsp mayo (I used lite)
3 oz nonfat plain Greek yogurt
1/4 tsp garlic powder
Dashes salt and ground black pepper
Crumbled blue cheese to garnish (optional)

Preheat oven to 425 degrees.  Place cauliflower florets in a large mixing bowl and toss with olive oil, 4 Tbsp Frank's hot sauce, and salt.  Transfer florets to a large baking sheet lined with parchment paper.  Bake for 25-30 minutes or until lightly golden and soft (not mushy).

Transfer cauliflower back to the mixing bowl and refrigerate until chilled, ~2 hours. 

After cauliflower is chilled, combine with carrots, shallot, and celery.  Mix together mayo, yogurt, remaining 4 Tbsp Frank's hot sauce, garlic powder, salt and pepper.  Pour dressing over vegetables and mix gently.  Cover and refrigerate for ~20 minutes prior to serving.  Garnish with crumbled blue cheese and additional hot sauce if desired!

Nutrition info per 1 (large) serving: 153 calories, 8.5 g protein, 5.5 g fat, 23 g carbohydrates, 10 g fiber

Friday, May 29, 2020

80--- Lemon Piccata Chicken Salad

Chicken salad is one of those easy meals to prep ahead of time for lunches out and about {think camping, boat days, etc}.  This recipe is a nice twist on the typical.  If you love Italian chicken piccata with briney capers and fresh lemon, this will be your jam.  And it's healthy to boot- with lots of lean protein.

Lemon Piccata Chicken Salad
Serves 6

Marinated Chicken
2 lb uncooked boneless skinless chicken breast, chopped into 1/2" cubes (you may also use precooked or leftover chicken, shredded or chopped but you will skip the marinating step)
1 tsp all purpose chicken seasoning 
1 tsp True Lemon seasoning (or 2 Tbsp fresh lemon juice)
Ground black pepper
2 Tbsp minced garlic

Chicken Salad
2 Tbsp mayo (I used lite)
4 oz nonfat plain Greek yogurt
Zest from one medium lemon
Juice from one medium lemon
1/2 tsp salt
4 Tbsp capers, drained
1 large shallot, finely chopped
1/4 cup chopped fresh parsley
Ground black pepper to taste

Place chicken and marinate ingredients into a large ziploc bag and refrigerate for 2-3 hours.

Heat a nonstick skillet over medium high heat.  Add chicken and saute to cook until cooked through and lightly browned.  Remove from heat and place into a large mixing bowl, cover and refrigerate until chilled, ~2 hours.

While chicken is cooling, combine remaining ingredients except for parsley in a small container and refrigerate.

To make salad, combine chilled chicken and dressing ingredients and stir to coat.  Add parsley, stir gently, and serve immediately, with a side of crusty bread or ciabatta roll.  Garnish with additional capers, parsley, and ground black pepper if desired.

Nutrition info per 1 serving: 254 calories, 7 g fat, 43 g protein, 2 g carbohydrates

Sunday, May 17, 2020

Memorial Day Burger Round-Up

Memorial Day officially kicks off burger-grilling season.  Here are a few healthy options that don't skimp on flavor!

Monday, April 27, 2020

Healthy Picnic Round-Up

With the current stay at home order, take a break from your dining room table and take your meals on an outside picnic!  Here are a few healthy and fun ideas that are easy to pack and easy to eat.

*with veggies or crackers for dipping of course

Thursday, February 27, 2020

80--- Beet Pad Thai

I love the glory that some less popular vegetables are getting now due to their miraculous ability to form beautiful noodles {I'm looking at you butternut squash and zucchini}.  Spiralized vegetables are a FUN way to incorporate them into filling, nutritious meals.  My local grocery store sells fresh beet noodles and I'm here for it!  Green Giant also sells spiralized beets in the frozen section if your store doesn't have fresh available.

If you don't love beets, substitute spiralized butternut squash or yams!

Beet Pad Thai {with Turkey}
Serves 4

2 Tbsp toasted sesame oil
2 shallots, sliced
1 lb lean ground turkey
24 oz spiralized beets (may substitute yam noodles)
4 Tbsp powdered peanut butter (I used PB Fit)
6 Tbsp coconut aminos (may use low sodium soy sauce)
4 Tbsp rice vinegar
2 tsp minced ginger
1 Tbsp minced garlic
1 Tbsp fish sauce
1 tsp lime juice (I often use 1/4 tsp True Lime instead)
2 tsp Sriracha for heat, if desired
4 green onions, sliced
1 jalapeno, sliced (optional)
Chopped peanuts, if desired

Combine powdered peanut butter, coconut aminos, rice vinegar, ginger, garlic, fish sauce, lime, and sriracha in a small bowl or jar and mix well to combine.  Set aside.

In a large skillet or dutch oven heat sesame oil over medium high heat.  Add shallots and saute until fragrant, 3-4 minutes.  Add ground turkey and saute until cooked through.  Stir in peanut sauce.

Place fresh spiraled beets into a microwave-safe bowl and cook for 5 minutes, until slightly softened.  Add spirals to the skillet mixture and stir to combine.  Reduce heat to medium low, cover and cook for additional 3-4 minutes, or until sauce is slightly thickened and spirals are softened to desired consistency.

Serve immediately garnished with green onions and sliced jalapeƱos, if desired.

Nutrition info per 1 serving: 317 calories, 17 g fat, 26.5 g protein, 14 g carbohydrates, 3.5 g fiber