Turkey Chili

This low fat turkey chili is an ideal family supper, and one of my favorites. It's hearty, healthy and easy to prepare. Serve with a dollop of fat-free yogurt or sour cream on top.

Cook Time: 30 minutes

Ingredients:

• 1 tbsp olive oil
• 1 large onion, finely chopped
• 1 red bell pepper, seeded and chopped
• 1/2 stick of celery, chopped
• 2 garlic cloves, minced
• 3/4 pound 99% fat-free ground turkey
• 2 tbsp chili powder
• 2 tsp ground cumin
• 1/2 tsp oregano
• 1/2 tsp ground coriander
• 1 14 1/2-ounce can crushed tomatoes
• 1 8-ounce can tomato sauce, no salt added
• 1 15-ounce can black beans, rinsed and drained
• 4 tbsp fat-free sour cream or yogurt
• 4 tbsp fresh chopped cilantro (optional)

Preparation:

Heat oil in a large Dutch oven. Add onion, celery, chopped pepper and garlic. Cook for 5 minutes or until onions are translucent. Crumble the turkey into the pan, breaking it apart with a wooden spoon. Cook for about 5 minutes or until no longer pink. Stir in chili powder, cumin, coriander and oregano. Add in tomatoes and tomato sauce, and simmer for 10 minutes, stirring occasionally. Add beans, mix well and cook on low heat for a further 5-10 minutes.

Ladle into bowls. Add a dollop of fat-free sour cream or yogurt on top, plus some fresh chopped cilantro if you have it.

Serves 4.

Per Serving: Calories 298, Calories from Fat 51, Total Fat 5.7g (sat 0.6g), Cholesterol 35mg, Sodium 440mg, Carbohydrate 32.9g, Fiber 10.2g, Protein 28.8g

Source: www.about.com

Low fat chicken burgers

If you love a burger but want to find a healthy and low-fat alternative, this is a great recipe.

Takes: Approx 27 mins, plus chilling time
Makes: 12 x 1/2in burgers

Ingredients:

2lb boneless and skinless chicken
1/4tsp garlic powder
1/2 an onion, finely diced
60g breadcrumbs
4-6 tsp water
1tsp salt and
Pepper to taste

You will also need:
Non-stick spray,
or cooking oil that's low in saturated fat e.g. olive oil
Hamburger buns (wholemeal)
Your choice of fillings

Method

1. Cut the chicken into 1-2 inch pieces, removing all fat
2. Blend the chicken in a food processor then add the chicken to a large bowl and season with salt and pepper. Add in the spices, breadcrumbs, onion and the water then mix together with your hands. The mixture will hold together but won't be sticky.
3. Chill the chicken mixture for an hour if possible then divide the mixture and shape into 10-12, 1/2in thick burgers.
4. Add non-stick spray or a small amount of cooking oil to your frying pan and heat on a medium to low heat.
5. Cook each burger for 4-6 mins on each side or until the burger is cooked through to the middle (not pink) and is golden in colour.
To make the burger:
6. Place each chicken burger onto one half of a burger bun.
7. Add in any filling of your choice.
8. Close the burger and enjoy!

Source: www.goodtoknow.co.uk

Beef Stew

Beef stew: for many of us it's the perfect comfort food. It's no secret among Mealtime.org users, this stew is delicious. Nutrient-rich canned tomatoes – great source of vitamins A and C – flavor the savory sauce.

Ingredients:

1 1/2 pounds lean beef, cut into 1-inch pieces
1/3 cup all-purpose flour
3 tablespoons vegetable oil
1 can (28 ounces) Italian-style stewed tomatoes, undrained
1 can (14 1/2 ounces) beef broth
1 medium onion, coarsely chopped
1/2 teaspoon black pepper
1/2 teaspoon dried thyme leaves
3 medium potatoes, peeled and cut into 1-inch pieces
2 cups baby carrots or 2 cups sliced carrots, 1-inch thick

Preparation Time: Approximately 15 minutes

Cook Time: Approximately 110 minutes

Preparation:

Toss beef with flour. Heat oil in a large, heavy saucepan or Dutch oven over medium-high. Heat until hot. Add the beef. Cook for 5 minutes or until browned, turning occasionally.

Add tomatoes, broth, onion, pepper and thyme; bring to a boil over high heat. Reduce heat to low and cover. Simmer for 45 minutes or until the beef is just tender.

Add the potatoes and carrots; return to a boil. Reduce heat and cover. Simmer for 45 minutes or until the beef and vegetables are tender.

Servings: 8

Nutritional Information Per Serving:

Calories 280; Total fat 9g; Saturated fat 2g; Cholesterol 45mg; Sodium 510mg; Carbohydrate 28g; Fiber 3g; Protein 23g; Vitamin A 90%DV*; Vitamin C 25%DV; Calcium 6%DV; Iron 15%DV

Source: http://mealtime.org

Moroccan Chicken with Green Olives and Lemon

Ingredients

• 2 Meyer lemons or regular lemons
• 1 tablespoon olive oil
• 1 large onion, halved, thinly sliced
• 2 garlic cloves, pressed
• 1 tablespoon paprika
• 2 teaspoons ground cumin
• 1 teaspoon ground cinnamon
• 1 teaspoon ground ginger
• 2 cups low-salt chicken broth
• 1 4 1/2-pound chicken, cut into 8 pieces, skin removed
• 1/2 cup green olives

Directions
Cut 1 lemon into 8 wedges. Squeeze enough juice from second lemon to measure 2 tablespoons; set wedges and juice aside. Heat oil in large skillet over medium-high heat. Add onion and sprinkle with salt and pepper; sauté until golden brown, about 8 minutes. Add next 5 ingredients; stir 1 minute. Add broth; bring to boil. Sprinkle chicken with salt and pepper; add to skillet. Add lemon wedges. Cover, reduce heat to medium-low, and simmer until chicken is cooked through, turning occasionally, 25 to 30 minutes. Transfer chicken to platter. Add olives and 2 tablespoons lemon juice to skillet. Increase heat to high; boil uncovered to thicken slightly, about 5 minutes. Season with salt and pepper. Pour over chicken.

Source : www.epicurious.com

Beef Stroganoff

Ingredients
1 1/2 lb beef -- cut in thin strips
2 tbsp soy flour
2 tbsp butter
2 tbsp olive oil
1 1/2 cups beef broth
1/4 cup sour cream
2 tbsp tomato paste
1/2 tsp paprika
salt to tast

Directions
Dredge beef in flour. In a heavy skillet, melt butter with oil and brown the beef (about 5 minutes). Slowly add broth to beef, stirring well. Bring to a boil. Combine sour cream, tomato paste, paprika, and salt. Slowly stir sour cream mixture into beef mixture. Turn heat to low and bring to a bare simmer. Cook 15-20 minutes, stirring frequently and never allowing mixture to boil.

Per Serving (excluding unknown items): 433 Calories; 37g Fat (77.4% calories from fat); 22g Protein; 3g Carbohydrate; trace Dietary Fiber; 95mg Cholesterol; 482mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 5 1/2 Fat.

Serve with rice or egg noodles.

Source: http://banquets.org

Tasty paella

Ingredients

• 1-2 tablespoons olive oil
• 1 onion, finely chopped
• 2 cloves garlic, crushed or finely chopped
• 3 medium tomatoes, chopped
• 1 1/4 cup paella rice (we used Delmaine)
• 1/4 teaspoon turmeric
• 4 cups hot chicken or vegetable stock
• 300g frozen seafood mix, thawed
• 1 cup frozen shrimps, thawed
• 1 cup frozen peas, thawed
• black pepper, to season
• 2 tablespoons fresh parsley, chopped

Directions

Step 1 Heat a non-stick pan for a few minutes with oil. Add onion, garlic and tomatoes. Cook for about 5 minutes, or until softened. Add rice and stir to coat grains evenly. Add turmeric and stock. Bring to the boil, then reduce heat and simmer for about 20 minutes. The rice should retain its shape and be slightly firm. Stir occasionally.

Step 2 Add seafood and shrimps. Mix to distribute evenly through rice. Cook for 8-10 more minutes, until heated through. Add peas during final 5 minutes of cooking seafood. Season with pepper. Sprinkle with parsley before serving.

Nutrition Information:
per serve
Energy 1660 kJ(400 Cals); Protein 23g;Fat ug- saturated 1g; Carbohydrates 60g- sugars 8g;
Dietary Fibre 4g; Sodium 850mg; Calcium 130mg; Iron :7mg ; NS: Not specified

by :Tracy Hanify

Source: www.healthyfood.co.nz

Chocolate & Banana

Satisfy that chocolate craving with a drizzle of melted chocolate chips over banana slices for an easy treat.

Makes 1 serving

ACTIVE TIME: 5 minutes

TOTAL TIME: 5 minutes

EASE OF PREPARATION: Easy

Ingredients

1 tablespoon semisweet chocolate chips
1/2 banana, thinly sliced
1 tablespoon nonfat vanilla yogurt

Directions

Melt chocolate chips in a small bowl in the microwave. Top banana slices with the chocolate and yogurt.

NUTRITION INFORMATION: Per serving: 117 calories; 3 g fat (2 g sat, 0 g mono); 0 mg cholesterol; 23 g carbohydrate; 2 g protein; 2 g fiber; 14 mg sodium; 277 mg potassium.

Source: www.eatingwell.com