Makes 4 delicious meal idea servings! You’ll need: 4 (up to 6-ounce) baking potatoes 1 lb. cooked 98% lean ground turkey or soy crumbles 2 Tbsp. olive oil 1/2 cup chopped onion 2 fresh garlic cloves, peeled and minced 1 teaspoon ground cumin 1/2 tsp. chili powder 1 (15-ounce) can no-salt-added black beans, rinsed and drained 1 1/2 cups frozen whole-kernel corn (thawed) 1 1/2 cups fresh salsa 1/4 cup (1 ounce) reduced-fat shredded Colby-jack cheese 1. Scrub and pierce potatoes with a fork; arrange in a circle on paper towels in microwave oven. Microwave at HIGH 10 minutes, turning and rearranging potatoes after 5 minutes. 2. While potatoes cook, heat a large nonstick skillet over medium-high heat. Coat pan with olive oil. Add cooked ground turkey or soy crumbles, onion and next 3 ingredients; sauté 3 minutes. Reduce heat to low. Add beans, corn and salsa; cook 4 minutes or until thoroughly heated. 3. Split potatoes lengthwise, cutting into, but not through, other side. Fluff with a fork. Spoon about 1 cup each with Chili mixture and top with (optional) Colby-jack cheese. Serve immediately. Karen’s Note: Limit your sodium on this delicious main dish recipe or just add seasonings and/or ground black pepper when you brown the meat. Serving Suggestion: Serve this Mexican dish with your favorite soup, like my Chicken Tortilla Soup and even a handful of some baked tortilla chips or maybe some whole grain crackers.
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Servings: 12 1 pound ground turkey 1 large egg 2 tablespoons chopped fresh Italian parsley 3/4 cup Italian bread crumbs 3 tablespoons grated Parmesan cheese 1-1/2 tablespoon minced garlic 1 cup chopped sweet or Vidalia onion 1/2 cup chopped celery 1 cup sliced thin carrots 2 Tbsp. olive oil 8 cups low-sodium fat-free chicken broth 3/4 cup orzo pasta (uncooked) 3 cups fresh baby spinach (chopped to 1-1/2 cups) Salt and pepper to taste Combine and mix thoroughly the first 6 ingredients in a medium mixing bowl and shape each into 1/2-inch in diameter meatballs (which will make about 60-70 little meatballs) and set aside. In a large Dutch oven pot heat over med-high heat olive oil; add and continually stir onions, celery and carrots and sauté for about 5-7 minutes, until fork tender. First add chicken broth and set heat to high. Stir in orzo and cook until boiling. Reduce heat to medium and cook for an additional 5 minutes. Add mini turkey meatballs and cook for 8-10 minutes or until meatballs are done and they will float to the top when stirred. Stir in spinach and stir a few more minutes, until wilted. Salt and pepper to taste. Makes 6 delicious servings You’ll need: 8 thawed from frozen or pre-made corn tortillas 8 oz. pre-cooked chicken breast (already diced or torn into bite-sized pieces) Enchilada Sauce (see Karen’s “How To” recipe, using only 1/2) 1 small can sliced black olives (rinsed and drained) 1 small can chopped green chilies 1/2 of a very small sweet onion diced into 1/4 cup 1/2 cup low fat shredded mild cheddar or Colby/Monterey Jack cheese (optional) Pre-heat oven to 350 degrees. Spray an 8 x 8 glass bake ware with non-stick cooking spray. Layer bottom of pan with 4 torn in half corn tortillas. In a medium bowl mix the diced chicken with 1/2 of the drained sliced olives, 1/8 cup of the diced onions, all of the green chilies and 1/2 of the enchilada sauce (already completely cooled or refrigerated). Pour the entire mixture on top of the corn tortillas layer. Tear the remaining 4 corn tortillas in half and layer on top of the chicken enchilada mixture. Top with the remaining enchilada sauce, all of the (optional) shredded cheese, diced onions and sliced drained olives. Completely cover dish with aluminum foil and bake for 25-30 minutes on the top rack of the oven, until it is bubbly and (optional) cheese is completely melted. Carefully uncover the dish (CAUTION – This Enchilada Casserole will be very hot and steamy!) Let dish sit (uncovered) for at least 5-10 minutes. Serve up to 6 servings and enjoy with your favorite rice, such as my Spanish Rice or vegetable. Karen’s Note: You can use a large can of pre-cooked chicken breast (drained) for this recipe, but the sodium content may be increased significantly, however if you decrease or omit the (optional) shredded mild cheddar or Colby/Monterey Jack cheese then this dish would contain even less sodium content. This recipe can easily be doubled in a larger 9 x 13 rectangle glass pan or into two 8 x 8 glass pans to make 12 servings. |
Karen VerduscoAlways reinventing myself by creating new recipes or craft ideas. All photos are genuine. Please send me an email or recipe you liked or tried. Categories
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