Turkey Chili Recipe

Turkey Chili

1 cup = 200 calories

Ingredients:

1 lb 97% lean ground turkey (you can use 97% lean ground beef instead)

1 can diced tomatos

1 can Ranch Style beans

1 can tomato sauce

1/2 cup water

1 package of chili seasoning

Rice

Next time I'm going to leave out the Northern Beans. Not my favorite bean and the chili was a little too bean heavy.

 Make SURE you use 97/3 turkey or ground beef. If you use anything less you might as well eat a cheeseburger (I'm being a bit dramatic, but don't short yourself on lean protein).

Brown the turkey. It will turn white as you cook it, that's normal. Add a chopped onion at this point if you like onion.

 Add all the other ingredients to a big pot and cook on medium until it boils. Turn down the heat and simmer until dinner time. Cook the rice separately.

Layer a little rice, one cup of chili (use a measuring cup), a little cheese and crackers if you can afford the extra calories.

This is super yummy! Add your favorite hot sauce if you like a little heat!

Menu Monday: Breakfast Sandwich

My go to post-workout (morning) meal is an egg-white breakfast sandwich. You should always eat lean protein after bootcamp or any hard workout. So here is a yummy and QUICK solution that is packed with protein and whole grains, so it will fill you up! Also, you can make this sandwich, wrap it in tin foil and eat it on your way to work. This way you won't drive thru McDonald's or Chick-fil-a... right?!?! :)

My sandwich always has:

Two pieces of bread, toasted

Egg whites

1 piece of cheese

Tony Chachere's seasoning

Lite Mayo

Sometimes I add whatever else I might have on hand... tomato, onion, spinach, turkey bacon, sandwich meat - ham or turkey, etc.

Easiest way to make this sandwich pour 1/2 cup of egg whites into a cereal size bowl, add a shake or two of Tony Chachere's and microwave until done. Take the egg white mixture and put onto toast in one piece. Add mayo and cheese (my favorite is a sharp provolone).

I always use either Ezekiel Bread (available at Kroger in the organic freezer section) or Sara Lee 100% whole wheat bread with no high fructose corn syrup... it's crazy that you have to check your bread for this horrible stuff!

I almost always use these egg whites because they are so quick and easy.

Menu Monday: Turkey Meatloaf

I have made this meatloaf countless times. It is so yummy and my husband actually asks me to make it! It's also a great way to sneak veggies onto your kid's plate. There are 1,000 calories in the entire meatloaf.

Ingredients:

1 TBSP olive oil

3/4 cup chopped onion

1/2 cup chopped celery

1/2 cup diced carrot

1 clove garlic, minced

5 slices of the low calorie bread - there is one that has 35 calories a slice. Put in food processor to make bread crumbs. Or just tear apart with your hands, like I do!

2 eggs or 1/2 cup of egg white substitute

1 TBSP soy sauce

1/4 tsp cumin

1/4 tsp paprika

1/4 tsp black pepper

1 bottle of chili sauce - divided, I think Kroger's brand is the best

1 pound ground turkey - use at least 93/7

Directions:

1. Turn oven to 375 F

2. Heat oil in medium skillet. Add onion, celery, carrots and garlic. Cook for about 5 minutes or until veggies start to soften. Add a little water if the mixture starts to get dry.

3. Transfer veggies to large bowl. Add eggs, bread crumbs, ground turkey, soy sauce, cumin, paprika, black pepper and 3/4 bottle of chili sauce. Stir well until blended.

4. Pat mixture into a bread loaf pan. Top with remaining chili sauce.

5. Bake meatloaf for 45 minutes. Cut into middle to make sure the turkey has cooked all the way. 

Nutrients Per Serving:

2 slices = 1 serving (each slice would be no larger than a deck of cards!)

Calories: 197

Total Fat: 5g

Carbohydrate: 18g

Fiber: 4g

Protein: 20g

Sodium: 437mg 

Try this mashed cauliflower recipe for a low-calorie side. I haven't tried this specific recipe, but it looks yummy!

Mashed Cauliflower Recipe

Menu Monday: Turkey & Bean Tostadas

First off, this is AMAZING! Let's get started...

Turkey Bean Tostadas

6 servings 
320 calories per serving

Ingredients: 

6 small corn tortillas

 1LB ground turkey meat - it MUST be either 93/7 or 99/1

1 can of favorite beans - black or kidney - drained

1 can corn - drained

1 can rotel, NOT drained

1 cup chopped celery

1 cup chopped onion

1 package taco seasoning

Toppings:

chopped tomatoes

shredded lettuce

1 tbsp fat free sourcream per tostada

2 tbsp cheddar cheese per tostada

Preheat oven to 400 F.

Brown turkey meat thoroughly in large skillet. Add celery, onion and rotel. Let celery and onion soften. Add beans, rotel and taco seasoning. Cook on medium until beans are hot. 

While the turkey/bean mixture simmers, place tortillas in a single layer directly on oven rack. Bake 10 minutes or until crisp.

Place one tortilla on each plate, spoon turkey bean mixture evenly over each tortilla. Top with lettuce, tomatoes, cheddar cheese and sour cream. Note: any extra cheese & sour cream WILL add calories.

Nutritional Info Per Serving:

1 tostada = 1 serving

Calories... 320

Carbs... 39g

Fiber... 10g

Protein... 36g

You can serve this with Knorr's Spanish Rice, 1/2 cup (prepared) has 120 calories.  

So you can have one loaded up tostada and 1/2 cup of spanish rice for 440 calories! Here's to another yummy, healthy meal choice!

-marietta

Menu Monday: Low-Cal Chicken Tenders & Mashed Sweet Potatoes

Another MEAL under 500 calories! Chicken tenders and mashed sweet potatoes. These were not only yummy, but also filling!

Ingredients:

1 pound chicken tenderloins

1 cup egg white substitute

2 cups Special K cereal

seasoned salt (optional)

garlic powder (optional)



Preheat oven 375. Spray baking sheet with PAM. Mash up the Special K cereal in a zip lock baggie with your choice of seasoning, pour onto a clean, dry plate. Dip each tenderloin in the egg whites and then roll in the Special K. Place tenderloins on the baking sheet. Sprinke any left over cereal on any gaps in the chicken. Bake for 15-20 minutes or until chicken is no longer pink in the center of the tenderloin.

Serve with ketchup, fat-free ranch or make your own low-fat honey mustard.

I made mashed sweet potatoes to go with the chicken tenders. All you do is boil 2 quartered sweet potatoes (you don't have to peel them) and mash with a little bit of milk. Add splenda if you want them sweeter.

Mediterranean Chicken Kabobs

I made this yummy dish last night - the husband liked it, so it passed the taste test! It very filling for only 300 calories.

Put the following on skewers (I didn't use any eggplant) and place in a oven safe dish:

2 large chicken breasts, cut into 1 inch cubes

1 small eggplant, peeled & sliced

1 small zucchini, sliced

1 purple onion, quartered

8 medium mushrooms, whole

8 cherry tomatoes, whole

12 large green olives

Combine the following and pour over the skewers:

1 cup chicken broth

2/3 cup balsamic vinegar

3 TBSP olive oil

2 TBSP dried mint leaves

2TBSP dried basil leaves

1TBSP dried oregano leaves

Let the skewers marinate for at least 2 hours, rotate them at the one hour mark. 

Turn the oven on broil (I used the high setting)

Broil kabobs 6 inches from heat source for 10 to 15 minutes or until chicken is no longer pink in center. Turn the kabobs at the 8 minute mark. 

Serve with couscous  (available at Kroger and Wal-Mart next to the rice).

 Couscous is a Greek side dish similar to rice, but much healthier. Sprinkle couscous with fresh lemon juice and fresh parsley if you have it. 

Nutritional Info Per Serving:

1 serving = 2 kabobs + 1/2 cup couscous

Calories: 300 (yay!)

Total Fat: 5g

Carbs: 32g

Fiber: 4g

Protein: 31g (yay!)

Sodium: 79mg

Since this entire meal only has 300 calories you could add another vegetable, green salad (no cheese or mayo based dressing allowed!) or eat one more kabob for an extra 100 calories (approx.).