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Recipes

Because getting healthy involves more than just a workout program, we'd like to share a few of our favorite healthy recipes.

Easy Turkey Chili

This recipe is a tried and true recipe that our family uses. It is quick, easy and delicious. Don’t think you like ground turkey? You will hardly know it’s not ground beef. Enjoy!

2 pounds ground turkey
2 cans black beans (rinsed)
2 cans of corn 'n peppers
2 cans of Mexican styled diced tomatoes (w/jalapenos)
1 package of chili mix 1 package of taco mix
water for consistency desired

Brown ground turkey. Drain and rinse black beans. Drain corn 'n peppers. Combine cooked ground turkey with other ingredients in pot. Adjust chili, taco mix and water for desired taste and consistency. Cook for 20 minutes. Serve. Note: You can increase turkey to increase protein or decrease corn 'n peppers and beans to decrease carbohydrate content.

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Mexican Casserole

This casserole is quick and easy with outstanding taste that can easily be adjusted and your whole family will enjoy it! (Plus it is one of our family favorites.)

2 cups brown rice
2 lbs. lean ground beef
1 cup salsa 1 cup fat-free cheese
1 can black beans (drain and rinse)

Cook brown rice. While cooking rice, brown ground beef. Drain and rinse the beef. Add into the cooked rice. Pour in one can of black beans, salsa, and fat-free cheese. Heat over a medium-low heat, and serve when cheese is melted.

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Not Your Granny's Chicken Soup

Another recipe that can be refrigerated or frozen for a quick meal full of nutrients for your busy day!

4 - 15 oz. cans fat free chicken broth
2 - 16 oz. jars salsa
1 - 16 oz. Bag of frozen mixed veggies
2 - 15 oz. Cans black beans, drain/rinse
1 pound boneless/skinless chicken breasts, cooked and cubed

In large saucepan, combine chicken broth, salsa, vegetables and beans. Cook on medium heat until mixture begins to boil, stirring occasionally. Reduce heat to low, cover and simmer for about 5 minutes or until vegetables are tender crisp. Stir in the chicken (already cooked) and simmer for another few minutes until heated through.

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Pineapple Sweet and Sour Chicken

Prepare some of your favorite rice (brown) ahead of time and make sure you make enough for the next day. This re-heats well for a quick lunch (and tastes less vinegary the next day).

1 green pepper (coarsely chopped)
1 red pepper (coarsely chopped)
½ large white onion (coarsely chopped)
1 can mushrooms (optional)
2 tablespoons ketchup
1/4 cup vinegar

Take two chicken breasts and cook in a pan coated with non-stick (no fat) spray. Meanwhile, put one large can diced pineapple (no sugar added) including juice in a pan and bring to a simmer. Reduce heat and let simmer for a couple minutes then add ingredients listed above. Let simmer 5-10 minutes. Take cooked chicken, chop into chunks and add to mixture. Mix 1 tablespoon corn starch with 1 tablespoon cold water in a cup and pour into mixture. Bring to a light boil stirring constantly until it thickens. Remove from heat and serve over a portion of prepared brown rice. Enjoy with a glass of lemon ice water!

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Swiss Tuna Melts

A quick and easy lunch entrée.

1 can (6 ounce) reduced sodium tuna in water, drained, flaked
1/3 cup spoonable non-fat salad dressing
1/2 cup celery chopped
1/2 cup green onion chopped
1 teaspoon dill weed
4 whole wheat bread slices
4 tomato slices
4 swiss cheese slices

Mix tuna, salad dressing, celery, onion and dill. Spread tuna mixture on bread; top with tomato and cheese slices. Place on cookie sheet. Broil 1 to 2 minutes or until cheese begins to melt. Makes 4 servings.

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Sweet Potato Salad

Sweet potatoes are packed with nutrients and contain higher quality carbs than regular potatoes. Serve this recipe up as a side dish, and it is sure to be a hit. (You will hardly know you are eating sweet potatoes!)

1 pound sweet potatoes
2 green onions, sliced
1 stalk celery, diced
1/2 cup nonfat mayonnaise
1 tablespoon lemon juice
1/4 cup chopped toasted pecans

Peel the potatoes and cut into ½-inch to ¾-inch cubes. Place in a pot with water to cover. Simmer until potatoes ate tender, about 30 minutes. Drain well and cool. In a bowl, combine the potatoes with the onion and celery. Mix the mayonnaise and lemon juice. Blend into potato mixture. Sprinkle with pecans. Serve immediately or cover and refrigerate for one hour or more. (Add other vegetables of choice for celery, such as asparagus). Serves 4.

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