Category Archives: Uncategorized

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.