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 You’ll need: 1/4 cup canola oil or canola/olive oil blend 2 Tbsp flour 1/4 cup Chili powder 1 8 oz can sodium free tomato sauce 1-1/2 cups water 1/4 tsp ground cumin 1/4 tsp garlic powder 1/4 tsp salt Heat oil in a skillet over medium-high heat. Stir in flour and chili powder, reduce heat to medium, and cook until lightly brown, stirring constantly to prevent burning flour. Gradually stir in tomato sauce, water, cumin, garlic powder, and onion salt into the flour and chili powder until smooth, and continue cooking over medium heat approximately 10 minutes, or until thickened slightly. Season to taste with salt. Karen’s Note: This is a wonderful recipe when you what healthier enchilada sauce that has a lot less sodium and can be used to make 12 delicious Chicken Enchiladas or even a base for an Enchilada Soup Recipe. Be sure to store in the refrigerator in a covered dish, until your ready to use this great tasting, lower sodium and delicious Enchilada Sauce for your next meal. Servings: 4-5 You’ll need: 1/2 medium Vidalia onion, sliced into strips 1 garlic clove, minced 2 Tbsp. butter 2 Tbsp. olive oil 1/2 medium red bell pepper, seeded and sliced into 1/4 x 1-1/2″ strips 1 small yellow squash, ends removed, sliced into medallions and halved 1 small zucchini, ends removed, sliced into medallions and halved 8 oz. button mushrooms, washed, stems removed, halved and sliced Freshly ground sea salt Freshly ground black peppercorns Place a large grill non-stick pan or skillet over medium-high heat or prepare the barbecue (medium-high heat). Melt the butter first, then add the olive oil and let it get hot, but do not allow butter or olive oil to burn. Working in batches, grill together, while continually stirring, sauteing the onions and minced garlic first. After the onions start to become transparent add the red pepper slices and cook, while continually stirring, for about 3-4 minutes. Next, add the squash and zucchini vegetables and cook, while continually stirring, for about 5-6 minutes. Then add the sliced mushrooms and cook, while continually stirring and sauteing all the vegetables together for about 4-5 minutes, until they begin to reach a nice brown color. Arrange the vegetables on a medium bowl or serving platter. Add freshly ground sea salt and black pepper to desired taste. Karen’s Serving Suggestion and Notes: Serve the vegetables immediately as a side dish to your favorite grilled or barbecued meat. The less sodium the better on this wonderful veggie side dish as the natural flavors seem to come out during grilling. Soy butter substitute is okay to use for a full vegetarian dish. Also, this recipe can easily be doubled. |
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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