2 tbsp Olive Oil
1 lb lean ground turkey
2 tbsp chopped garlic
½ medium onion, diced
1 c red wine
1 ½ tsp salt
1 tsp ground black pepper
1 tsp ground cumin
1 ½ tsp dried oregano
3 tsp mild chili powder
2 tsp paprika
1 large zucchini, diced
1 medium jalapeno pepper, diced
1 4 oz. can diced green chilies
1 15 oz. can of kidney beans, drained
1 10 or 15 oz. can of diced tomatoes with liquid

In a large pot or dutch oven heat oil over medium heat. Brown the ground turkey with the oil for about 3 minutes. Add the garlic, onion, spices and wine and cook for 3 minutes. Add all other ingredients, stir well, cover and cook on medium heat for about 10-15 minutes or until zucchini is tender. Adjust salt and pepper to taste. Serve over brown rice with a sprinkle of grated cheddar cheese. Serves 4-6.

Here is a tasty chicken dish that is low-lat, low-carb and high in protein. The spices add a ton of flavor without a lot of salt or fat. Serve with quinoa, a complete plant-based protein that is also gluten-free. Let me know what you think.

2 tsp paprika
1 tsp ground cumin (or camino)
1 tsp ground ginger
1 tsp turmeric
½ tsp cinnamon
¼ tsp ground black pepper
¼ tsp cayenne pepper
2 tbsp high quality, expeller pressed sunflower oil
4 large chicken breasts, cut into chunks
2 tbsp chopped garlic
¾ cup chopped onion
5 slices of fresh lemon, seeds removed
1 cup green olives
1 16 oz can of artichoke hearts in water, quartered water drained
½ cup chicken stock
Salt to taste
Chopped Italian parsley

Combine paprika, cumin, ginger, turmeric, cinnamon, black pepper and cayenne pepper in a large glass bowl. Add the chicken chunks and toss to make sure all chunks are well coated (Tip: use food grade gloves to avoid staining you finger nails). Cover the bowl with plastic wrap and refrigerate for at least one hour.

In a large skillet heat sunflower oil over medium heat. Add chicken, salt lightly and brown for 5 minutes. Reduce heat to medium low and add the garlic and onion. Cook for 10 minutes. Reduce heat to low and add all other ingredients (except parsley), cover and simmer for about 30 minutes or until liquid thickens (Tip: be careful not to over cook the chicken). Remove from heat, stir in the parsley and serve over prepared quinoa or couscous. Serve steamed vegetables on the side (Tip: roasted root vegetables or brussel sprouts pair well).

I made this awesome, healthy dish last night.  I used cod and it worked nicely.  I also served it over brown rice with fresh green beans.  Recipe from Saveur.com.

2  1-lb. red snapper filets or sea bass steaks
Salt
2 limes
2 tbsp. extra-virgin olive oil
2 white onions, peeled and chopped
6 garlic cloves, peeled and chopped
4 large tomatoes, blanched, peeled, and chopped (or a
28-oz. can whole tomatoes)
20 large green olives such as manzanillas, pitted and
chopped
2 tbsp. capers, rinsed
2 pickled jalapeño peppers, chopped
3 tbsp. pickled jalapeño juice
2 tbsp. chopped fresh parsley
2 sprigs fresh rosemary
2 sprigs fresh marjoram
1⁄2 tsp. dried Mexican oregano
2 bay leaves
Freshly ground black pepper

1. Sprinkle filets with salt and place in a shallow pan. Cut limes in half and squeeze juice all over filets. Place lime halves in pan, cover, and marinate in refrigerator for 1 hour.

2. Heat oil in a large sauté pan over medium-low heat. Add onions and cook until golden, about 15 minutes. Stir in garlic, and cook for 1 minute.

3. Add tomatoes (break up if canned); cook for 10 minutes. Add olives, capers, jalapeños, jalapeño juice, parsley, rosemary, marjoram, oregano, and bay leaves. Season with salt and pepper; cook over low heat for 20 minutes.

4. Add filets and marinade, cover, and cook, turning once, for 4 minutes per side. Discard bay leaves and limes.

Fish Veracruz

Occasionally we all need a sweet fix. With a few substitutions to a traditional recipe you can make the treats you love a little better for you. Below is a healthier recipe for chocolate chip cookies. Instead of white flour use whole wheat and instead of butter or shortening use fat free cream cheese. If these cookies are not over-baked they will be soft and chewy. Please let me know what you think!

¾ c granulated sugar
¾ c packed brown sugar
8 oz package fat free cream cheese (room temperature)
1 tsp vanilla
2 c whole wheat flour
1 tsp baking soda
1 tsp salt
¼ c liquid egg substitute
1 c chocolate chips
non-stick cooking spray

Preheat oven to 375 degrees. Cream the cheese and sugars together then add the vanilla and egg substitute. Mix in the dry ingredients except the chocolate chips. After the dry ingredients are incorporated fold in the chocolate chips. Drop cookies by spoonful onto a cookie sheet sprayed lightly with non-stick cooking spray. Bake in 375 degree oven for about 12-14 minutes. Remove cookies from sheet in 2 minutes with thin spatula and cool completely on a cookie rack. Makes 24 cookies; 141 calories each.

I really like the chicken lettuce wraps that you can get at some restaurants but they can be horrible for you with regard to fat, sodium and calories. I made my own version and instead of lettuce I used fresh, raw green cabbage leaves and barely noticed the difference (and they hold up a lot better)! If you can’t find ground chicken breast prepackaged at the store ask the butcher to grind the chicken breast. If you try it, tell me what you think!

1 lb ground chicken breast
½ cup green onion, sliced
½ cup white onion, diced
3 cloves garlic, minced
1 Japanese eggplant, diced
1 4oz can water chestnuts, diced
1 cup carrots, diced
1 cup baby portabella mushrooms, diced
1 tbsp canola oil
4 tbsp teriyaki sauce
3 tbsp lite soy sauce
1 tbsp sesame oil
1 head of green cabbage
Dash of ground cumin
Dash of chili powder
Sriracha to taste (optional)
Salt and pepper to taste

Heat the canola oil in a skillet over medium heat. Add the onions and sweat for just a couple of minutes. Add the carrots and a dash of salt and pepper and sauté until the carrots are a little tender then add mushrooms and cook for a couple more minutes. Remove the vegetables from the pan, reserve for later use. Add the ground chicken to the hot skillet, add a dash of salt, pepper, cumin and chili powder and brown for about 5 minutes. Add the garlic and sauté for a couple of minutes. Then add the reserved cooked vegetables, eggplant, and water chestnuts along with the teriyaki and soy sauces and sesame oil (and Sriracha if desired). Stir together and cook for a few minutes. Add additional seasoning to taste. Serve with whole green cabbage leaves on the side to act as a wrapper for the meat/veggie mix, like a taco.

Healthy Eating!

Here is a dish I made last night. It is full of fresh veggies and protein. Please try it and tell me what you think!

1/4 c Orange Juice
1/4 c White Wine
1/4 c Lite Soy Sauce
2 tbsp Rice Vinegar (I used Nakano Garlic Flavored)
1/2 tsp Crushed Red Pepper
2 tsp Sesame Oil
2 tbsp Canola, Peanut or Olive Oil
Half Pound Boneless/Skinless Chicken Breast (Cubed)
Half Pound Medium Shrimp (Peeled and Deveined)
2 tbps Chopped Garlic
1/2 c Chopped Onion
1 c Diced Carrots
1 c Diced Zucchini Squash
1 c Diced Japanese Eggplant
1 c Sliced Mushrooms
2 tsp Cornstarch (Dissolved in 1/8 c Warm Water)

Combine orange juice, wine, soy sauce, vinegar, red pepper, and sesame oil in a small bowl, set aside. In a large skillet or wok heat 2 tbsp oil on medium-high heat. Add chicken to hot skillet; brown the chicken until cooked through. Transfer chicken to a bowl for later use. Add the onion and carrots to hot skillet and sweat onion, about 2 minutes. Then, add garlic and give a quick stir, careful not to burn the garlic. Add the remaining vegetables and cook until tender-crisp. Add the sauce mixture and continue to cook the vegetables for a few minutes until tender and add the chicken back to the skillet. Cook for 1 minute and then add shrimp, cook for 2 minutes. Add the cornstarch mixture and stir until the sauce thickens, about 2 minutes. Remove from heat and cover. Enjoy over steamed brown rice.

Healthy Eating!