Author Archives: Staff Writer

Bunless Chicken or Turkey Burgers ? pound extra lean ground chicken or turkey breast 2 tablespoons ketchup 2 tablespoons seasoned dry bread crumbs 1 tablespoon grated or finely chopped onion 1 egg white 1 clove garlic, minced ? teaspoon salt ? teaspoon pepper Two ?-inch slices red or yellow onion Cooking oil spray Preheat a grill to medium. In a large bowl, combining ground chicken, ketchup, bread crumbs, onion, egg white, garlic, salt substitute, and pepper. Mix well and shape into 2 patties about ?-inch thick. Coat the patties and onion slices with cooking oil spray. Grill the patties and onions for 6 to 7 minutes per side, until the patties are no longer pink in center.

Black Bean- Chicken Chili 2 boneless, skinless chicken breast halves, cut into 1-inch pieces 1 cup chopped onions 1 cup chopped green bell pepper 2 cloves garlic, minced 2 tablespoons chicken broth Four 14.5-ounce cans stewed tomatoes Two 15-ounce cans black beans, drained and rinsed 1 teaspoon salt substitute ? teaspoon hot sauce, or to taste 2 cups medium salsa 2 tablespoons chili powder 1 teaspoon ground cumin Shredded low-fat cheese, for garnish (optional) Nonfat plain yogurt, for garnish (optional) Simmer the chicken, onions, green peppers, and garlic in the 2 tablespoons of broth in a covered saucepan until the chicken is cooked through, 10-15 minutes. Add the tomatoes, black beans, salt substitute, hot sauce, salsa, chili powder and cumin; mix well and simmer 30 to 45 minutes. Garnish with shredded low-fat cheese or plain yogurt, if desired.

Black Bean Hummus One (15-ounce) can black beans, drained (reserve liquid) 2 cloves garlic, minced ? teaspoon salt substitute, or to taste 1 teaspoon ground cumin ? cup tahini ? cup fresh lemon or lime juice 1 tablespoon minced fresh parsley Place the beans, garlic, salt substitute, cumin, tahini and lemon juice in a blender or food processor and blend until smooth. Add a small amount of the reserved bean liquid for the desired texture, if necessary. Place in a serving dish and sprinkle with parsley. Serve with pita bread, crusty bread, backed tortilla chips, or whole-grain crackers such as Wasa chispbread.

Healthy Greek Salad ? red bell pepper, seeded and cut into 1-inch chunks ? green bell pepper, seeded and cut into 1-inch chunks ? cup cherry tomatoes (cut half in half; leave the rest whole) ? cucumber, peeled and thickly sliced ? red onion, thinly sliced ? cup crumbled feta cheese ? cup pitted kalamata olives 1 ? teaspoons capers, rinsed 2 tablespoons red wine vinegar 1 very small clove garlic, minced 1 ? teaspoons minced fresh dill ? teaspoon dried oregano ? teaspoon salt substitute ? teaspoon pepper 1 tablespoon olive oil In a large bowl, toss the bell pepper, tomatoes, cucumber, onion, feta cheese, olives and capers. In a small bowl whisk together the vinegar, garlic, dill, oregano, salt substitute and pepper. While whisking slowing drizzle in the olive oil to make a thick dressing. Pour the dressing over the salad, toss and serve immediately.

Tuscan White Bean and Spinach Soup ? shallot, finely diced ? clove garlic, minced 1 teaspoon olive oil 1 ? to 2 cup fat free chicken or vegetable broth One 7.5-ounce can diced tomatoes, with juice One 7.5-ounce (or ? 15-ounce) can white beans (cannelloni or other) ? teaspoon dried rosemary Salt substitute and pepper Crushed red pepper flakes 1 ? cups packed cleaned and trimmed baby spinach In large saucepan, saut? the shallot and garlic in the olive oil. Add the broth, tomatoes, beans, and rosemary. Season as desired with salt substitute, pepper and red pepper flakes. Bring to a boil, reduce heat and let simmer for 2 minutes. If the soup seems too thick for your liking add a bit more broth. Add the spinach and cook until wilted. Recipe modified from original, courtesy of www.recipezaar.com.