Favorite Recipes from our Fabulous Clients!

White Bean Chicken Chili

Ingredients:  

• 2T Vegetable oil
• 1 lb diced cooked chicken
• 1 onion chopped
• 2 cloves garlic minced
• 1 can chicken broth
• 1 15oz can Great Northern Beams
• 1 can corn drained
• 5-6 Tomatillas chopped
• 1 can diced tomatoes
• 1 can diced chilis
• ½ tsp dried oregano
• ½ tsp ground coriander seed
• ½ tsp ground cumin

 1.  Heat oil and cook onion and garlic until soft

2.  Stir in broth, tomatillas, tomatoes, chilis and spices.  Bring to a boil and simmer 10 minutes

3.   Add corn, chicken and beans; simmer 5 minutes.  Season with salt and pepper to taste

4.  Serve with topping such as cheese, baked tortilla chips, salsa, cilantro, lime

•  ¾ C non-fat mayonnaise
• 2 garlic cloves, minced
• 1 tsp grated lemon rind
•  1 TSP fresh lemon juice
• ¼ tsp salt
• ¼ tsp pepper

 Mix all ingredients together, store in airtight container

 Directions:

Peel and slice avocados.  Make sandwich with lettuce, tomato, onion, avocado and aioli sauce.

Pasta with Turkey Sausage

Ingredients:

• 1 Package Barilla Plus Rotini or Penne noodles
• 1 Package of Turkey sausage, squeezed from casing
• Fresh vegetables as desired (diced peppers, grated zucchini, grated carrots)
• 2 cans of Seasoned Diced Tomatoes
• Freshly grated parmesan or romano cheese

 Directions:

Cook pasta according to directions.

In hot skillet, cook turkey sausage until no longer pink.  Add vegetables and cook with turkey until tender. 

Spoon turkey mixture over pasta, add 1-2 spoonfuls of tomato and sprinkle parmesan cheese on top.

Spinach Feta Turkey Burgers

makes 4 burgers

Ingredients:

• 1 lb ground turkey
• 1 egg, slightly beaten
• 5 oz frozen spinach (about half of a bag), defrosted or about ¾ C.  chopped fresh spinach
• 3/4 cup feta cheese
• 1 tsp salt + pinch of pepper

 Directions:

Mix together all ingredients with your hands and form four medium sized patties. Cook patties in a greased skillet for about 6 minutes per side, or until meat is completely cooked.

• 1 pound ground turkey
• 1/4c low fat milk
• ¼ dry bread crumbs
• ¼ tsp salt
• ¼ tsp black pepper
• ¼ tsp poultry seasoning
• 2 Tablespoons oil
• 3 or 4 carrots
• 2 ribs of celery or bok choy
• 1 Cup chicken broth
• 1 teaspoon cornstarch dissolved in small amount of water 

 Directions: 

Combine turkey, milk, bread crumbs, salt, pepper and poultry seasoning.  Mix well and shape into balls.  Brown on all sides in hot oil in skillet.  Drain excess oil.  Add chicken broth.  Scrap carrots and cut diagonally into thick chunks—cut celery or bok choy diagonally in thick chunks.  Add to skillet.  Cover and cook till carrots are tender and meat is cooked, about 30 minutes.  Push meatballs to one side:  add cornstarch mixture.  Cook, stirring until mixture looks glazed and bubbly.  Serve with brown rice or mashed sweet potatoes, if desired.

Turkey Stew

Ingredients:

 

• 1 package Turkey Breast Tenderloins
• 3-4T Olive Oil
• 6 small red potatoes
• 4 medium carrots sliced ½ inch thick
• 1 large onion chopped
• 1 tsp thyme leaves
• ¼- ½ tsp pepper
• 8 oz fresh mushrooms cut in half
• 1C parsley finely chopped
• 4 cloves garlic finely chopped
• 2T flour
• 1 can broth
• 1 C dry red wine

 Directions: 

Heat oven to 350 degrees

Cut turkey breasts into ½ inch slices

Heat oil in Dutch oven over medium/high heat until oil sizzles.

Place turkey, potatoes, carrots, onion and garlic in pan.  Cook and stir 10 minutes until turkey is light brown

Sprinkle flour over turkey mix.

Stir in chicken broth, wine, thyme and pepper, bring to a boil

Add Mushrooms, cook uncovered at 350 degree for 45-50 minutes.  Stir in parsley.

Almond Joy Smoothie

 

• 6 oz skim milk
• 1 TBSP almond butter (Marcs has it the cheapest, by the peanut butter)
• 1 Scoop Chocolate Whey Protein Powder
• 1/2 Banana
• 1 tsp ground flaxseed (again Marcs)
• 5 ice cubes

Makes 1 serving: 330 calories, 29 g protein, 30 g carbs, 12 g fat, 210 mg sodium, 3 g fiber

Peanut Butter Yogurt Dip

• 2 Tbsp Reduced fat peanut butter
• 1 Tbsp honey
• Individual plain greek yogurt (oikos or another brand) 100 calories or less
• Cinnamon- to taste

 Mix all ingredients together.  Serve chilled

 Pairs well with:

• Apple slices
• Bananas
• Celery
• Carrots

Makes approximately 4 servings, 2 Tbsp each. 80 calories per serving of dip

Pumpkin Fluff

• 15 oz canned pumpkin
• 8 oz fat free cool whip
• 1,5 oz sugar free/ fat free instant chocolate or vanilla pudding mix
• Pumpkin pie seasoning (optional)
• Cinnamon (optional)

Mix all ingredients together, serve chilled.

Pairs well with:

• Vanilla wafers
• Graham crackers
• Apple slices
• Bananas

Makes approximately 4 servings. 75 calories per serving of pumpkin fluff