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Spicy Turkey Chili+

5 points – includes cheese

Yield:  8 servings (serving size: 1 cup chili, 1 tablespoon cheese, and 1 1/2 teaspoons chopped onion)

1 1/4 cups green bell pepper strips
1 cup sliced onion
1/2 cup (1/4-inch-thick) sliced carrot
1/2 cup (1/4-inch-thick) sliced zucchini
1 pound ground turkey – I used left over turkey
1/4 cup chili powder
1 1/2 teaspoons sugar
3/4 teaspoon dried oregano – I added garlic and cayenne
1/4 teaspoon salt
1/4 teaspoon black pepper
2 (14.5-ounce) cans no-salt-added stewed tomatoes, undrained
1 (16-ounce) can kidney beans, drained
1 (15-ounce) can black beans, drained
1 (8-ounce) can no-salt-added tomato sauce
1/2 cup (2 ounces) shredded Monterey Jack cheese
1/4 cup chopped onion

Heat a large Dutch oven over medium heat. Add first 5 ingredients; cook 5 minutes or until turkey is browned, stirring to crumble. Stir in chili powder and the next 8 ingredients (chili powder through tomato sauce), and bring to a boil. Cover, reduce heat, and simmer for 1 hour, stirring occasionally. Sprinkle with cheese and chopped onion.

CALORIES 272 (26% from fat); FAT 8g (sat 2.9g,mono 2.6g,poly 1.8g); IRON 4.3mg; CHOLESTEROL 51mg; CALCIUM 136mg; CARBOHYDRATE 32.2g; SODIUM 398mg; PROTEIN 20.3g; FIBER 6.2g

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Greek Style Leg of Lamb with Yogurt Sauce+

7 points

I make this as a smaller portion with lamb leg steaks in a skillet on the stovetop.  Don’t overcook!

·    2 large garlic clove(s), chopped (about 1 1/2 Tbsp)
·    1 tbsp lemon zest, freshly grated
·    2 tsp dried oregano
·    2 tsp olive oil
·    1 tsp table salt, or to taste
·    1/2 tsp black pepper
·    3 1/2 pound(s) lean leg of lamb, boneless, rolled and tied

Sauce
·    1 1/2 cup(s) low-fat plain yogurt
·    2 tbsp red onion(s), finely chopped
·    2 tbsp mint leaves, or fresh dill, chopped
·    2 tsp dried oregano
·    1 1/2 tsp lemon zest, freshly grated
·    1/2 tsp ground cumin
·    1/2 tsp table salt
·    1/4 tsp black pepper

Preheat oven to 375ºF. In a small cup, combine garlic, lemon zest, oregano, oil, salt and pepper; rub mixture all over lamb.

Place lamb in a roasting pan and roast until medium-rare and a meat thermometer inserted in center reads 140ºF, about 1 hour and 10 minutes. Remove lamb to a cutting board; let rest 15 minutes.

Meanwhile, in a small bowl, combine sauce ingredients.

Slice lamb into 1/4-inch thick slices and serve with sauce.

Yields about 2 slices of lamb and 3 tablespoons of sauce per serving – 8 servings.

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Pork with Pomegranate Pan Sauce+


Yield: 4 servings (serving size: 1 pork chop and about 2 tablespoons sauce)


1/2 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
4 (4-ounce) boneless center-cut pork loin chops
2 teaspoons olive oil
1/3 cup chopped shallots
3/4 cup pomegranate juice
1 tablespoon sugar
1 tablespoon balsamic vinegar

1. Combine first 4 ingredients in a small bowl; sprinkle over pork chops.

2. Heat oil in a large nonstick skillet over medium-high heat. Add pork chops; cook 3 minutes on each side. Remove and keep warm. Add shallots to pan; cook 45 seconds, stirring constantly. Add juice, 1 tablespoon sugar, and vinegar; bring to a boil. Cook for 5 minutes or until slightly thick. Serve pork with sauce.

CALORIES 232 ; FAT 8.8g (sat 2.7g,mono 4.6g,poly 0.8g); CHOLESTEROL 67mg; CALCIUM 34mg; CARBOHYDRATE 13.1g; SODIUM 352mg; PROTEIN 24g; FIBER 0.3g; IRON 1.3mg

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Rosemary Mashed Sweet Potatoes with Shallots

4 points

Yield: 6 servings (serving size: about 1/2 cup)

2 tablespoons plus 2 teaspoons extra-virgin olive oil, divided
3/4 cup thinly sliced shallots (about 2 large)
2 teaspoons brown sugar
2 pounds sweet potatoes, peeled and diced
1 tablespoon finely chopped fresh rosemary
1/2 teaspoon coarse sea salt
1/4 teaspoon black pepper

1. Heat 2 tablespoons oil in a medium skillet over low heat. Add shallots to pan, and cook for 5 minutes, stirring occasionally. Sprinkle with sugar; cook 20 minutes or until shallots are golden, stirring occasionally.

2. Place potatoes in a medium saucepan; cover with water. Bring to a boil; cook 8 minutes or until tender. Drain. Place potatoes in a large bowl; beat with a mixer at medium speed until smooth. Add rosemary, salt, and pepper; beat until blended. Spoon into a bowl; top with shallots, and drizzle with remaining 2 teaspoons oil.


CALORIES 202 ; FAT 6.3g (sat 0.9g,mono 4.5g,poly 0.9g); CHOLESTEROL 0.0mg; CALCIUM 55mg; CARBOHYDRATE 34.9g; SODIUM 278mg; PROTEIN 2.9g; FIBER 4.8g; IRON 1.2mg

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Teriyaki Mushroom, Spinach, and Chicken Salad+

4 points

Yield: 4 servings (serving size: 1 1/2 cups)

2 tablespoons peanut oil, divided
8 ounces skinless, boneless chicken breast, cut into small pieces
1/2 teaspoon black pepper, divided
1/4 teaspoon salt, divided
10 cup sliced shiitake mushroom caps (about 1 pound)
2 tablespoons minced peeled fresh ginger
1 tablespoon minced garlic
3 tablespoons lower-sodium soy sauce
3 tablespoons mirin (sweet rice wine) or 2 tablespoons water plus 1 tablespoon honey
1 teaspoon rice vinegar
8 cups baby spinach (about 6 ounces)
1 3/4 cups chopped green onions

1. Heat a large skillet over high heat. Add 1 tablespoon oil to pan; swirl to coat. Add chicken; sprinkle with 1/4 teaspoon pepper and 1/8 teaspoon salt. Cook 3 minutes or until chicken is just done, stirring occasionally. Remove chicken from pan.

2. Add mushrooms, 1/4 teaspoon pepper, and 1/8 teaspoon salt to pan; stir-fry 6 minutes or until mushrooms brown and most of liquid evaporates. Add 1 tablespoon oil, ginger, and garlic; cook 30 seconds, stirring constantly. Return chicken to pan; add soy sauce, mirin, and vinegar. Cook 2 minutes, scraping pan to loosen browned bits. Remove pan from heat; stir in spinach and onions.


CALORIES 205 ; FAT 8.4g (sat 1.5g,mono 3.6g,poly 2.8g); CHOLESTEROL 33mg; CALCIUM 82mg; CARBOHYDRATE 13.4g; SODIUM 629mg; PROTEIN 19.3g; FIBER 3.1g; IRON 2.9mg

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Bacon, Potato and Gruyere Souffle

Cooking spray
2 tablespoons dry breadcrumbs
1 3/4 pounds peeled white potatoes, cut into 1-inch pieces (about 3 medium)
3/4 cup low-fat buttermilk
1/3 cup fat-free, less-sodium chicken broth
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 large egg
1 1/2 teaspoons butter
1 cup thinly sliced leek (about 1 large)
3/4 cup (3 ounces) finely grated Gruyère cheese
2 bacon slices, cooked and crumbled
6 large egg whites

Preparation
Lightly coat 6 (8-ounce) soufflé dishes with cooking spray. Sprinkle evenly with breadcrumbs. Set aside.
Place potatoes in a medium saucepan; cover with water. Bring to a boil. Reduce heat, and simmer for 20 minutes or until very tender; drain. Cool. Combine potatoes, buttermilk, and next 4 ingredients (through egg) in a food processor; process until smooth. Transfer potato mixture to a large bowl.

Position oven rack to lowest setting; remove middle rack. Preheat to 425°.

Melt butter in a nonstick skillet over medium-high heat. Add leek to pan; sauté 6 minutes or until tender. Add leek, cheese, and bacon to potato mixture; stir well to combine.

Place egg whites in a large mixing bowl; beat at high speed with a mixer until stiff peaks form (do not overbeat). Gently fold one-fourth of egg whites into potato mixture; gently fold in remaining egg whites. Gently spoon mixture into prepared dishes. Sharply tap dishes on counter 2 to 3 times to level. Place dishes on a baking sheet; place baking sheet on the bottom rack of a 425° oven. Immediately reduce oven temperature to 350° (do not remove soufflés from oven). Bake 40 minutes or until a wooden pick inserted in the side of soufflé comes out clean. Serve immediately.

Yield: 6 servings (serving size: 1 soufflé)

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Bacon, Gruyère, and Ham Strata

2  cups fat-free milk
1  cup chopped green onions
1  cup egg substitute
1  tablespoon Dijon mustard
1/4  teaspoon ground red pepper
12  ounces sourdough French bread, cut into 1/2-inch cubes (about 10 cups), toasted
3/4  cup diced ham
Cooking spray
1  cup (4 ounces) shredded Gruyère cheese
4  bacon slices, cooked and crumbled (drained)

Combine milk, green onions, egg substitute, mustard, and pepper in a large bowl, stirring with a whisk. Add bread cubes and ham; stir well to combine. Pour into a 2-quart baking pan coated with cooking spray. Sprinkle with shredded cheese. Cover and chill 8 hours or overnight.
Preheat oven to 350°.
Uncover dish, and bake at 350° for 20 minutes. Sprinkle with bacon. Bake an additional 15 minutes or until bread mixture is set and cheese is bubbly.

Yield: 6 servings

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Thai Shrimp and Tofu with Asparagus+

I did not find this spicy at all.  Would recommend more curry paste and/or sriracha sauce.  Flavors not very complex (to this old tongue) – consider other spices? A few nuts or using a nut oil might also help.  It is a yummy combo with mushrooms and asparagus.  Could also use fish chunks instead of shrimp.  Serving size is large – could serve 4 with this.

1/3  cup oyster sauce
1  tablespoon fish sauce
2  teaspoons sugar
1  teaspoon Thai red curry paste
1  tablespoon canola oil, divided
1  (14-ounce) package reduced-fat firm tofu, drained and cut into 1/2-inch cubes
1/2  pound frozen peeled and de-veined medium shrimp, thawed
2  cups thinly sliced shiitake mushrooms (about 4 ounces)
1  cup pre-chopped onion
1  tablespoon bottled minced fresh ginger
1  tablespoon bottled minced garlic
1  pound asparagus, trimmed and cut into 1/2-inch pieces (about 5 cups)

Combine first 4 ingredients in a bowl.
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat; add tofu. Cook 3 minutes or until lightly browned; set aside. Heat 1 teaspoon oil in pan; add shrimp. Cook 2 minutes on each side or just until opaque; set aside. Heat remaining 1 teaspoon oil in pan; add mushrooms, onion, ginger, and garlic. Cook 2 minutes or until mushrooms are tender, stirring frequently. Add asparagus; cook 4 minutes or until crisp-tender. Add sauce, tofu, and shrimp back to pan; cook 1 minute or until heated.

Yield: 3 servings (serving size: 2 cups)