Yield: 7 cups
1 lb. lean ground turkey
1/2 medium red onion, diced
8 oz. no-salt added-tomato sauce
1 (14 1/2 oz) can fire-roasted diced tomatoes, undrained
1 (15 1/2 oz) can no-salt-added or low-sodium whole kernel corn, undrained
1 (15 1/2 oz) can no-salt-added or low-sodium kidney beans, undrained
3 1/2 Tbs. Homemade Taco Seasoning Mix
1-2 cups water
Garnishes:
Shredded cheese
Fritos
Light or fat free sour cream OR plain, fat-free Greek yogurt
Brown turkey and onion; drain. Add tomato sauce, tomatoes, corn, beans, taco seasoning, and water. Cover and simmer 20 minutes, stirring occasionally.
Nutrition Facts:
1 cup (no garnishes) = 225 calories, 5.32 g fat (1.2 g saturated fat), 37 mg cholesterol, 304 mg sodium, 25.2 g carbohydrates, 7.3 g dietary fiber, 9 g sugar, 19 g protein
Notes:
- The nutrition facts listed use no-salt-added corn and reduced sodium kidney beans. Amounts will actually vary by brand.
Showing posts with label low calorie. Show all posts
Showing posts with label low calorie. Show all posts
Tuesday, January 4, 2011
Wednesday, September 29, 2010
Crunchy Broccoli Salad
From Healthy Cooking (April/May 2010), page 43.
Prep/Total Time: 20 min
Yield: 10 servings
8 cups fresh broccoli florets
3 green onions, thinly sliced
3/4 cup dried cranberries
3 Tbs. canola oil
3 Tbs. seasoned rice vinegar
2 Tbs. sugar
1/4 cup sunflower kernels
3 bacon strips, cooked and crumbled
In a large bowl, combine broccoli, onions, and cranberries. In a small bowl, combine oil, vinegar, and sugar; drizzle over broccoli and toss to coat. Chill until serving.
Sprinkle with sunflower seeds and bacon.
Notes:
- The original recipe calls for an entire bunch of green onions, which seemed a bit much to me. It also called for 1/2 cup cranberries, but I wanted more. The nutrition facts listed below are for the original recipe.
- I didn't have seasoned rice vinegar, so I used regular. I also decided to add about 1/8 tsp. ground ginger to the dressing and used already cooked and crumbled real bacon from a little bag that I bought at the store. Cheating, I know.
Nutrition Facts (for original recipe):
3/4 cup = 121 calories, 7 g fat (1 g saturated fat), 2 mg cholesterol, 233 mg sodium, 14 g carbohydrate, 3 g fiber, 3 g protein.
Prep/Total Time: 20 min
Yield: 10 servings
3 green onions, thinly sliced
3/4 cup dried cranberries
3 Tbs. canola oil
3 Tbs. seasoned rice vinegar
2 Tbs. sugar
1/4 cup sunflower kernels
3 bacon strips, cooked and crumbled
In a large bowl, combine broccoli, onions, and cranberries. In a small bowl, combine oil, vinegar, and sugar; drizzle over broccoli and toss to coat. Chill until serving.
Sprinkle with sunflower seeds and bacon.
Notes:
- The original recipe calls for an entire bunch of green onions, which seemed a bit much to me. It also called for 1/2 cup cranberries, but I wanted more. The nutrition facts listed below are for the original recipe.
- I didn't have seasoned rice vinegar, so I used regular. I also decided to add about 1/8 tsp. ground ginger to the dressing and used already cooked and crumbled real bacon from a little bag that I bought at the store. Cheating, I know.
Nutrition Facts (for original recipe):
3/4 cup = 121 calories, 7 g fat (1 g saturated fat), 2 mg cholesterol, 233 mg sodium, 14 g carbohydrate, 3 g fiber, 3 g protein.
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