recipes

Healthy Chicken Cacciatore Recipe

Sun, 06 Jan 2013 16:46:09 +0100

Serves 6

1 1/2 pounds boneless, organic, pastured skinless chicken breasts, cut into 2-inch pieces

Unrefined sea salt, to taste

Freshly ground black pepper, to taste

Paprika, to taste

1/2 cup white whole wheat flour, for dredging

4 tablespoons extra virgin olive oil

1 large red bell pepper, chopped

1 onion, chopped

8 ounces baby Portobello mushrooms, sliced

3 cloves garlic, finely chopped

3/4 cup dry red wine

1 (28-ounce) can crushed tomatoes, with juice

1 (14.5 ounce can) petite diced tomatoes (such as Muir Glen Fire Roasted with Roasted Garlic), with juice

3/4 cup organic free-range chicken broth (such as Pacific Natural Foods)

2 teaspoons garlic powder

Crushed red pepper, to taste

1 teaspoon dried oregano

1/2 cup coarsely chopped parsley

Sprinkle the chicken pieces with 1 teaspoon each of salt and pepper. Liberally sprinkle the chicken with paprika. Dredge the chicken pieces in the flour to coat lightly. In a large heavy sauté pan (preferably cast-iron), heat 2 tablespoons oil over a medium-high flame. Add the chicken pieces to the pan and sauté until just brown, about 5 minutes per side (note: if all the chicken does not fit in the pan, sauté it in two batches.) Transfer the chicken to a plate and set aside.
Add the remaining 2 tablespoons oil to the same “dirty” pan used to cook the chicken. Add the bell pepper, onion, and garlic; sauté over medium heat until the onion is tender, about 5 minutes. Season with salt and pepper. Add the mushrooms and cook 3-4 minutes. Add the wine and simmer until reduced by half, about 3 minutes.
Add the crushed tomatoes and diced tomatoes, broth, garlic powder, crushed red peppers, and oregano. Return the chicken pieces to the pan and turn them to coat in the sauce. Bring the sauce to a simmer. Continue simmering over medium-low heat until the chicken is just cooked through, about 30 minutes.. Sprinkle chicken with parsley and serve.

Recipe Source: Clean Eating

TURKEY MEATBALLS WITH SPAGHETTI SQUASH MARINARA

Sun, 06 Jan 2013 16:41:31 +0100

1 spaghetti squash (4-5 pounds)
1 Vidalia onion, chopped
1 clove garlic, minced
6 plum tomatoes, chopped
½ cup chopped Pomi tomatoes
2 tablespoons low-sodium tomato paste
½ cup fresh basil leaves, finely chopped
¾ pound lean ground turkey
1 egg white
2 tablespoons finely chopped shallots
1 tablespoon Dijon mustard
1 tablespoon chopped fresh parsley
1 teaspoon chopped fresh oregano
1/8 teaspoon freshly ground black pepper
2-3 dashes hot-pepper sauce

-Preheat the oven to 400°F

-Wrap the whole squash in foil. Place it on a baking sheet and bake 1 to 1 ½ hours, turning the squash over halfway through cooking until tender when pierced with a fork. Set aside to cool.

H-eat a medium nonstick skillet over medium heat and coat with cooking spray. Add the onions and garlic and cook for 2 to 3 minutes, until softened. Add the plum tomatoes, Pomi tomatoes, tomato paste and basil. Simmer gently for 15 minutes. Set aside.

-In a medium bowl, combine the turkey, egg white, shallots, mustard, parsley, oregano, pepper and hot-pepper sauce. Mix gently and shape into eight meatballs.

-Heat a large nonstick skillet over medium-high heat and coat with cooking spray. Add the meatballs and cook for 4 to 5 minutes, turning often, until browned all over. Pour the marinara sauce over the meatballs in the skillet. Cover and simmer for 8 to 10 minutes, until the meatballs are cooked through.

-Cut the cooked spaghetti squash in half. Remove and discard the seeds. Scoop out 3 cups of squash from the shell (reserve the remaining squash for future use). Arrange the squash on a serving platter and top with the meatball-marinara sauce mixture.

Makes 2 servings
Per serving: 483 calories, 38g protein, 48g carbdohydrates, 18g fat, 4g saturate fat, 11g fiber and 12g sugar.
Recipe Source: http://heidiklum.aol.com/category/holidays/healthy-turkey-meatballs/

Turkey Meatballs

Sun, 06 Jan 2013 16:51:41 +0100

Serves: 6 (30 meatballs)

1 lb lean ground turkey
3 garlic cloves, minced
1/4 cup onion, finely chopped
1/4 cup parsley, chopped
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon oregano
1 egg, beaten
1/2 cup dry breadcrumbs

Directions:

Mix all the ingredients and shape into 30 meatballs approximately 1" across.
Spray a nonstick pan lightly with veggie oil.
Cook the meatballs for 5-6 minutes or until cooked through and nicely browned on the outside You will likely have to repeat the process for a second batch unless you have one big frypan!
Recipe Source: Food.com

Healthy Delicious Turkey Chili (Serves: 4-6)

Sun, 06 Jan 2013 16:47:31 +0100

2 tablespoons extra virgin olive oil

3 garlic cloves, chopped
1/2 small onion, chopped
1 lb ground turkey
1 small red bell pepper, chopped
1 small green bell pepper, chopped
1 (15 ounce) can dark red kidney beans, drained and rinsed
2 (28 ounce) cans crushed tomatoes
2 tablespoons chili powder
1 teaspoon ground pepper
1 teaspoon salt
1 teaspoon cumin
1 teaspoon ground cayenne pepper
1 teaspoon garlic powder
1/3 cup packed light brown sugar

Directions:

Add olive oil to bottom of a large cooking pot and turn heat on medium-low.
Add garlic to pot and cook until it starts to brown, stirring frequently (about 2 minutes).
Add onions and cook on medium-low until golden and translucent (about 5 minutes).
Add ground turkey and cook, stirring frequently, until cooked through.
Combine seasonings in a small bowl, then pour over cooked turkey meat in pot, and stir.
Pour in 2 cans of crushed tomatoes (be careful, it will splash slightly).
Stir in light brown sugar, kidney beans, and chopped peppers.
Simmer on medium-low heat for 30 minutes with cover on, slightly vented to allow steam to escape.
Serve with your choice of sides!
Source: Food.com