“This mixture has a very flavorful taste, delicious and fantastic!”

INGREDIENTS

2 lbs lean ground turkey
1 onion, chopped
2 cloves garlic, chopped
1 large can crushed tomatoes
1 large can tomato paste
1 tablespoon sugar
1 teaspoon salt (we omitted)
1 tablespoon black pepper
1 tablespoon cayenne pepper
1 teaspoon garlic powder
1 1/2 teaspoons chili powder
1 large can chili beans in chili sauce
1 15-ounce can of corn, drained (we used no salt added corn)
2 cups Water

DIRECTIONS

• Brown turkey with the onion and garlic in a large skillet.
• Pour off any excess fat.
• Add all other ingredients except beans, corn, 1/2 tsp of Chili powder, and 1 cup of water.
• Add remaining water as needed.
• Simmer over low heat for 1 hour, stirring as needed.
• Stir in beans, corn and remaining chili powder.
• Heat for another 15 minutes.

“This is a healthy spicy dish which will fill up your daily diet requirements of protein!”

INGREDIENTS

8 oz. fresh or frozen scallops
8 oz. fresh or frozen shrimp, peeled and deveined with tails intact
8 oz. fresh mussels in shells, beards removed
1 tablespoon olive oil
4 cloves garlic, chopped
1 cup onion, chopped
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/4 teaspoon ground red pepper
1 cup fish or vegetable broth
1 cup tomatoes, chopped
1/8 teaspoon ground saffron
1/4 cup cilantro, chopped

• Thaw scallops and shrimp if frozen then rinse and pat dry; scrub mussels.
• Combine 2 cups water and 3 tablespoons salt then add mussels and let soak for 15 minutes in a large bowl; drain, rinse and repeat twice.
• Heat oil in a large saucepan then sauté garlic and onion until tender.
• Stir in cumin, cinnamon, ground red pepper and cook for 1 minute, stirring constantly.
• Add broth, tomatoes, saffron and bring to boiling.
• Add scallops, shrimp and mussels.
• Return to boiling then reduce heat and simmer, covered for 5 minutes or until mussel shells open.
• Garnish with cilantro and serve.

“Just in 10 minutes you’ll have this delightful spicy dish with a healthy treat – high fiber and low-fat!”

INGREDIENTS

1 tsp olive oil
1 C diced carrots
1/2 C diced onions
1/2 C diced celery
1 can no salt added diced tomatoes
1 C water
1 can lower sodium kidney beans (can substitute pinto or black beans if desired)
1 tsp chili powder
1 tsp cumin
Cayenne pepper to taste

• Heat large nonstick skillet over medium-high heat.
• Add oil and sauté onions and carrots until golden for about 3 minutes.
• Add the rest of the ingredients and bring to a boil.
• Simmer until vegetables are tender for about 4-5 minutes.
• Pour into bowl, thermos or refrigerate for later.

“It’s a delectable dish with full of surprises plus a fat free treat!”

INGREDIENTS

1 medium onion – chopped
2 cloves garlic – minced
1/4 cup jalapeno peppers – optional
1/2 cup celery – chopped
1/2 cup carrots – peeled and chopped
1 red bell pepper – seeded and chopped into small pieces
1 green bell pepper – seeded and chopped into small pieces
1 cup dried red kidney beans
2 cups kernel corn – fresh or frozen
2 tablespoons cilantro – chopped
2 teaspoons ground cumin
1 teaspoon ground coriander
5 cups water
2 low-sodium vegetable broth cubes

• Spray the bottom of a large pot with non-stick cooking spray.
• Add onion and garlic and cook until soft, about five minutes.
• Add jalapeno, celery, carrots and bell pepper.
• Cook until soft, another five minutes.
• Add beans, corn, water, bouillon, cumin and coriander.
• Cover and simmer on low heat for 1 1/2 to 2 hours.
• Serve with fat-free sour cream, reduced-fat shredded cheese, salsa and crumbled baked tortilla chips.

“It’s simply an exceptional dish with a healthy treat – fiber rich!”

INGREDIENTS

1 cup lentils, uncooked and rinsed
1/2 cup brown rice, uncooked
3 cup carrots, sliced
1 lb swiss chard, cleaned and chopped
1 lb kale, cleaned and chopped
3 cups water
1 packet onion soup mix
1 tsp basil
1 Tbsp olive oil

• Place all ingredients in large pot; bring to a boil.
• Reduce heat, cover and cook until rice is done for 20 to 30 minutes.

“This tasty, spicy dish is an original Southern recipe plus a healthy treat is quite an amazing dish! Everyone should try this!”

INGREDIENTS

8 ounces low-fat turkey sausage (such as Jennie-O)
10 ounces frozen cleaned shrimp
1 1/2 cups instant brown rice
1 1/2 cups low-sodium chicken broth
1 15-ounce can no salt added stewed tomatoes
1 green bell pepper, chopped
1 yellow bell pepper, chopped
1 small onion, chopped
1 teaspoon crushed garlic
1/2 teaspoon dried thyme
1 teaspoon chili powder
1/8 teaspoon cayenne pepper

• Cut sausage diagonally into 1-inch slices.
• Cook according to package directions; drain.
• Combine cooked sausage and remaining ingredients in a large soup pot.
• Heat to boiling, reduce heat and simmer uncovered for 10 minutes, stirring occasionally.
• Serve with a large green salad.
• To reduce sodium, look for low-fat, low-sodium sausage.

“This is a must-try dish that gives a very satisfy result!”

INGREDIENTS

3/4 pound extra lean ground turkey
1/2 cup chopped green pepper
1/2 large chopped red onion
1/2 cup chopped celery
2/3 cup canned, drained and rinsed, less sodium kidney beans
1/2 cup frozen sweet corn
8 ounces no salt added tomato sauce
1 cup chopped fresh tomatoes
Dash black pepper
1/2 teaspoon garlic powder
2 teaspoons chili powder

• Place ground turkey in a skillet sprayed with non-stick cooking spray.
• Brown meat over medium-high heat until it is no longer pink, stirring occasionally to break it into pieces. Drain any excess fat.
• Add green pepper, onion, and celery. Cook until softened.
• Add beans, corn, tomato sauce, chopped tomatoes, pepper, garlic and chili powder.
• Cook mixture over low heat for 20 minutes.
• Option:
• 6.1 Serve hot in bowls.
• 6.2 Serve as a dip with baked tortilla chips or on a bun.

“You’ll get a healthy dose of phyto-nutrients with this delectable dish!”

INGREDIENTS

2 large eggplants, cut into 1/2-inch thick slices
4 egg whites or 1/2 cup egg beaters
2 cups fat free bread crumbs (or, make your own using whole wheat bread)!
1/4 cup grated parmesan cheese
1 tsp garlic powder
2 tsp dried basil
24-28 oz no salt added tomato sauce
1 cup low-fat ricotta cheese
2 cups shredded low-fat part-skim mozzarella

• Set sliced eggplant aside.
• Lightly beat egg whites in a large bowl and place bread crumbs, parmesan, garlic and basil in another large bowl.
• Dredge eggplant slices in the egg whites then bread crumbs on both sides.
• Place the breaded slices on a baking sheet coated with cooking spray.
• Bake eggplant on each side for about 20 minutes or until easily pierced with a fork.
• Spread about half of the tomato sauce on the bottom of a 9 X 13 baking dish.
•  Layer about half of the eggplant slices on top of the sauce.
• Spread all of the ricotta cheese on top of the eggplant slices and top with about 1.5 cups of mozzarella.
• Use the remaining eggplant slices and place on top of the mozzarella.
• Cover with remaining sauce and sprinkle with remaining mozzarella.
• Bake uncovered for 25-30 minutes at 350, cheese should be melted and bubbly.

“It’s a dish with full of delightful flavor that satisfy everyone!” 

INGREDIENTS

16 oz can black beans, rinsed and drained
16 oz can navy beans, rinsed and drained
16 oz can dark red kidney beans, rinsed and drained
1 lb lean turkey kielbasa, sliced into 1-inch pieces
15 oz can no-added-salt-tomato sauce
2 cups carrots, thinly sliced
2 small onions, thinly sliced
1/2 cup dry red wine
2 Tbsp brown sugar
1-1/2 tsp thyme
2 garlic cloves, finely chopped
1 bay leaf
1/2 tsp black pepper
1 Tbsp fresh parsley, minced

• Preheat over to 375°F.
• Mix all ingredients in an ungreased 3 quart casserole dish.
•  Cover and bake for 1 hour or until hot and carrots are tender.
• Remove bay leaf before serving.

“Try this perfect comfort food with a healthy treat! Enjoy!”

INGREDIENTS

1 1/2 pounds chicken breasts
8 cups water
4 ounces dry whole wheat pasta
1/2-3/4 cup non-fat milk
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
1 10.75-ounce can condensed lower fat cream of mushroom soup (such as Campbell’s Healthy Request)
1 cup sliced mushrooms

• Preheat oven to 325.
• Combine chicken and water in a large skillet or saucepan.
• Cover and bring to boil; reduce heat and simmer for 15-20 minutes or until done.
• Drain and chop or shred chicken.
• Cook pasta according to package directions. Set aside.
• Combine milk, spices and soup in a large bowl; mix well.
• Add chicken, cooked pasta and mushrooms to soup mixture in a 13 x 9 baking dish.
• Bake for 30-45 minutes.