Posts Tagged 'Recipe'

Turkey chili taco soup

close up of turkey chili taco soup

image credit:

Nothing sounds better to me during the cold winter months than warm, comforting foods like soups, chili and casseroles. I used to avoid many of these dishes due to their high calorie content from refined carbohydrates and saturated or trans fats, but I’ve learned how modify these recipes and make healthy substitutes using things like skim milk, low-fat cheese, whole grains and extra veggies. Now I enjoy my favorite dishes without all the calories! Another benefit is that many of these dishes can be made ahead of time and easily reheated or thrown into a slow cooker for a quick, convenient meal.


  • Cooking spray
  • 1 pound 99 percent lean ground turkey
  • 1 medium onion, chopped
  • 1 bell pepper, chopped
  • 10 ounces tomatoes with green chilies (e.g., Rotel)
  • 15 ounces canned or frozen corn, drained
  • 15 ounces no salt added kidney beans, drained
  • 8 ounces tomato sauce
  • 16 ounces fat-free refried beans
  • 1 packet low-sodium taco seasoning
  • 2 ½ cups low-sodium chicken broth


  1. Spray a large pot with cooking spray then brown the turkey over medium heat, breaking up with a wooden spoon as it cooks.
  2. When turkey is cooked through, add onions and pepper and cook 2-3 minutes.
  3. Add tomatoes, corn, beans, tomato sauce, refried beans, taco seasoning and chicken broth.
  4. Bring to a boil, cover and simmer 10 to 15 minutes.
  5. Serve hot and top with toppings of choice.


Serves 9. Serving size is 1 ¼ cup.

Nutrition analysis per serving

  • Calories: 225
  • Total Fat: 2 g
  • Saturated Fat 0 g
  • Cholesterol: 25 mg
  • Sodium: 905 mg
  • Carbohydrates: 31.5 g
  • Fiber: 7.5 g
  • Sugar: 4 g
  • Protein: 22 g

Megan Jozefowicz, RD at Beaumont Weight Control Center, Rochester Hills. The Beaumont Weight Control Center offers cooking demonstrations to the community. View a list of current demonstrations here.

* Recipe adapted from

Spicy maple turkey breast with quick pan sauce

spiced maple turkey

image credit:

Ingredients for the turkey:

  • 3 tablespoons maple syrup
  • 1 tablespoon olive oil
  • 2 teaspoons ground cumin
  • 1 teaspoon kosher salt
  • 1 teaspoon dried oregano
  • 1 teaspoon smoked paprika
  • ½ teaspoon ground coriander
  • ½ teaspoon ground black pepper
  • 2 (1 ½ pound) skinless, boneless turkey breast cutlets
  • Cooking spray

Ingredients for the sauce:

  • 2 teaspoons olive oil
  • 2/3 cup chopped onion
  • 1 teaspoon minced garlic
  • 1 ¼ cup low sodium chicken stock
  • 1 tablespoon flour
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground black pepper

Directions for the turkey:

  1. Preheat oven to 450° F.
  2. Combine first 8 ingredients in a large bowl.
  3. Add turkey, turning to coat.
  4. Marinate at room temperature for 20 minutes. Remove turkey from marinade and discard marinade.
  5. Place a rack inside a roasting pan; coat rack lightly with cooking spray. Arrange turkey on rack.
  6. Bake at 450° F for 25 minutes or until a thermometer inserted in the thickest part of the meat registers 155° F.
  7. Remove from oven. Let stand 10 minutes. Cut turkey diagonally across the grain.

Directions for the sauce:

  1. Heat a medium non-stick skillet over medium-high heat. Add 2 teaspoons oil; swirl skillet to coat.
  2. Add onion and garlic to pan and sauté 4 minutes, stirring occasionally.
  3. Combine stock and flour in a bowl, stirring with a whisk.
  4. Add stock mixture to onion mixture, stirring with the whisk. Bring to a boil; cook for 2 minutes or until slightly thick, stirring constantly.
  5. Remove from heat; stir in ¼ teaspoon salt and ¼ teaspoon pepper.
  6. Serve sauce with turkey.


Makes 8 servings. (Serving size equals 4 ounces turkey breast and 1 ounce of sauce. Each serving counts as 1 protein and 1 fat.)

Nutrition analysis per serving:

Calories:  250
Fat:  4 g
Saturated Fat:              0 g
Trans Fat:                    0 g
Cholesterol:                 65 mg
Sodium:                       470 mg
Carbohydrate:             8 g
Fiber:                           0 g
Sugar:                          0 g
Protein:                        43 g

Lightened up green bean casserole with shallot crumb topping

close up of green bean casserole with crumb topping

image credit: skinnytaste


  • 2 pounds frozen whole green beans (defrosted and snapped in half)

For the topping:

  • 1 tablespoon olive oil
  • 1 cup shallots, finely diced
  • 1/2 cup seasoned breadcrumbs
  • 1 tablespoon grated Romano or Parmesan cheese
  • 1/2 teaspoon dried thyme (or 1 tsp fresh)

For the green beans:

  • 1 tablespoon olive oil
  • 1/3 cup shallots, minced
  • 16 ounces sliced mushrooms
  • 1/4 cup flour
  • 1 cup reduced sodium chicken stock (or vegetable for vegetarian)
  • 1 cup 2% milk
  • 1/4 cup grated Pecorino Romano cheese


For the topping:

  1. Heat a medium-sized skillet over medium heat.
  2. Add the shallots and sauté about 3 to 5 minutes, stirring occasionally until golden brown.
  3. Reduce heat to medium-low, add breadcrumbs, grated cheese and thyme.
  4. Sauté until golden brown, about 5 or 6 minutes, stirring frequently, careful not to burn.
  5. Preheat the oven to 375°F. Lightly spray a 13 x 9″ baking dish.

For the green beans:

  1. Heat oil in a large sauté pan over medium-high heat.
  2. Add shallots and sauté 1 to 2 minutes.
  3. Add mushrooms, season with salt and pepper and sauté 6-8 minutes, stirring occasionally.
  4. Sprinkle flour over the mushrooms; stir constantly for about a minute.
  5. Slowly add chicken stock, then milk. Bring to a low boil, and cook stirring occasionally until thickened, about 3 minutes.
  6. Stir in Romano cheese.


  1. Add defrosted green beans and mix well, season with salt and pepper as needed; pour into prepared baking dish.
  2. Top with toasted bread crumbs and bake about 30 minutes.


Makes 10 servings. Serving size equals approximately 1 cup. (Each serving counts as 1 fat, 1 starch and low starch vegetables.)

Nutrition analysis per serving

  • Calories:          140
  • Fat:                  5 grams
  • Saturated fat:  1.5 grams
  • Trans fat:         0 grams
  • Cholesterol:     5 milligrams
  • Sodium:           180 milligrams
  • Carbohydrate: 19 grams
  • Fiber:               4 grams
  • Sugar:              5 grams
  • Protein:            6 grams

– Mary Ligotti-Hitch, R.D., is a registered dietitian with the Beaumont Health Center’s Weight Control Center.

Adapted from



30-minute dinner:  Sheet pan balsamic-herb chicken and vegetables

sheet page chicken and vegetables

image credit:

After a long day at work, it can be hard to find the motivation to cook a healthy dinner. I find myself not wanting to cook because I’m tired and don’t have the energy to put in an enormous amount of effort for dinner. With life being so hectic for everyone, I wanted to share a quick and easy recipe that takes me 30 minutes to prepare with minimal clean-up.

This balsamic-herb chicken and vegetables recipe is a great because it only requires one pan and the most work is cutting up the vegetables. Aside from the quickness of this recipe, I enjoy it because I can use it as meal prepping for the week. I hope you enjoy this recipe as much as I do!

 Sheet pan balsamic-herb chicken and vegetables

Ingredients for the chicken

  • 16 ounces boneless/skinless chicken breasts, halved
  • 1 Tablespoon balsamic vinegar
  • ½ Tablespoon extra-virgin olive oil
  • 2 cloves garlic, minced
  • 2 teaspoons fresh basil, chopped or 1 teaspoon dried
  • 1 teaspoon fresh parsley, chopped or ½ teaspoon dried
  • ¾ teaspoon salt

Ingredients for the vegetables

  • Cooking spray
  • 1 large red bell pepper, cored and cut into 1-inch cubes
  • 1 medium zucchini, quartered lengthwise and cut into 1-inch cubes
  • 1 cup asparagus, cut into 1-inch pieces
  • 1 medium red onion, cut into 1-inch pieces, layers separated
  • 1 cup cauliflower florets
  • 2 Tablespoons balsamic vinegar
  • 1 ½ Tablespoons extra-virgin olive oil
  • 1 teaspoon salt
  • Freshly ground black pepper
  • 2 teaspoons fresh basil, chopped or 1 teaspoon dried
  • 2 teaspoons fresh parsley chopped or 1 teaspoon dried


  1. Preheat the oven to 450° F. Line a large sheet pan with parchment.
  2. Mix marinade for chicken by combining balsamic vinegar, olive oil, garlic, basil, parsley and salt.
  3. Place chicken in marinade. Let chicken marinate while preparing the vegetables (the longer the better).
  4. In a large bowl, toss the vegetables with balsamic vinegar, olive oil, salt, black pepper, basil and parsley.
  5. Spread the vegetables onto the large sheet pan. Place the chicken within the vegetables.
  6. Roast until tender on the lower rack in the oven (about 20 minutes). Serve immediately.

Freezer-friendly tip

Let the cooked dish cool completely and then portion into freezer containers. You may freeze the meal for up to three months. When ready to eat, thaw in the refrigerator overnight. Reheat in a 325° F oven until warm (about 20 minutes).


4 servings (Serving Size: 1 piece chicken, 1 cup veggies)

Nutrition information

251 calories per serving

– Lauren Baker was a dietetic intern with Beaumont Health. The Beaumont Weight Control Center offers cooking demonstrations to the community. View a list of current demonstrations here.


Meet the mighty mushroom

variety of mushrooms on cutting board

Mushrooms are somewhat of an anomaly in the culinary world. They are often thought of and used as a vegetable, when in reality, mushrooms don’t even belong to the plant family. Rather, mushrooms are vitamin- and nutrient-rich members of the fungi kingdom. For many people, thinking of mushrooms may call to mind pizza, salad or soup. However, there is a vast medley of ways in which the flavorful fungus can be used to bring more excitement and nutrition to your dining table.


Mushrooms are chock full of B vitamins and minerals, and are also the only naturally occurring vegan source of vitamin D. In fact, growers can increase vitamin D levels even further by subjecting their mushroom crops to ultraviolet (UV) light, which causes mushrooms to create more vitamin D, much like the human body does when exposed to sunlight. Vitamins B6, B9 (foliate), and B12 are linked to brain health and can be found in mushrooms. Vitamin B12 is a nutrient of concern for vegans since it is primarily found in animal products; consuming mushrooms can help vegans reach their needs. Mushrooms can also help this population consume more of the minerals copper, selenium, phosphorus, and iron, which may be sparse in the vegan diet.

One cup of mushrooms contains about two grams of protein, roughly 15 calories and no fat. Fiber content ranges depending on the variety, but all mushrooms contain some amount of soluble beta-glucan fiber and insoluble chitin fiber. Beta-glucans may decrease blood cholesterol and insulin resistance, which increases immunity and lowers the incidence of obesity. Additionally, mushrooms are a source of choline, a nutrient that aids memory, learning, muscle coordination, fat absorption, and sleep.

Health benefits

Mushrooms can help prevent or minimize the symptoms of a vast array of common health complications. They are rich in antioxidants, meaning that they may prevent the growth of cancer-causing free radicals in the body. The fiber in mushrooms is beneficial for people with both type 1 and type 2 diabetes, as it decreases blood sugar and improves insulin and lipid levels. Additionally, potassium, vitamin C, and fiber work together to lower blood pressure and risk of cardiovascular disease. Fiber is also instrumental in weight control and satiety. Finally, selenium and beta-glucans both effectively increase immune function.

Chicken Mushroom Bake Recipe


  • 2 boneless, skinless chicken thighs (3 ounces each)
  • 1 packet HMR cream of chicken soup packet
  • 1 cup fresh, sliced mushrooms
  • 1 garlic clove, minced
  • Lemon pepper


  1. Preheat oven to 350 degrees.
  2. Mix contents of soup packet with 6 ounces of boiling water. Add mushrooms and garlic.
  3. Place chicken in small casserole baking dish. Sprinkle with lemon pepper. Pour cream of mushroom soup mixture over chicken.
  4. Cover with foil and bake for 30 minutes. Remove foil and bake 10 more minutes or until done.

Serving suggestion

Serve with riced cauliflower.


Makes 2 servings

Source: Mushrooms: Nutritional value and health benefits

Meagan Lutey is a dietetic intern with Beaumont Health. The Beaumont Weight Control Center offers cooking demonstrations to the community. View a list of current demonstrations here.

Chunky guacamole

chunky guacamole

Original image. The Pink Peppercorn, Flickr. CC license.

Earlier this week I introduced you to the avocado and listed guacamole as one of the ways to incorporate avocado into your diet.

Guacamole makes a great appetizer. But remember that portion control is important with guacamole as those fat calories can add up quickly. The good news is that the fat is heart healthy!

And by bulking up the dip with tomatoes and onions, you lower the calories per serving and add other good phytonutrients.

Serve this dish with baked tortilla chips.


  • 1 avocado
  • Juice of 1 lime
  • 1/8 teaspoon salt
  • 1/8 teaspoon garlic salt
  • ½ cup fresh cilantro, well chopped
  • 1 cup onion, chopped
  • 1 ½ cup fresh Roma tomatoes, diced
  • 1 jalapeño pepper, chopped with seeds removed (if desired)


  1. Cut the avocado lengthwise; remove pit and spoon out flesh into a bowl. (Save pit to place back into guacamole to decrease browning prior to serving).
  2. Mash avocado with fork until all large pieces are gone. Some people like their guacamole chunky while others like it smoother.
  3. Add the lime juice to desired taste and mix.
  4. Add garlic salt and salt.
  5. Mix in chopped cilantro, tomatoes, and onions.
  6. Add diced jalapenos if desired.
  7. Cover, place pit back into dip and refrigerate until ready to serve.
  8. Remove the pit and stir before serving.


Makes 4 servings.  Serving size equals ½ cup.  Each serving counts as 1 fat and low starch vegetables.

Nutrition analysis per serving

  • Calories:  70
  • Fat:  4.5 g
  • Saturated Fat:  0.5 g
  • Cholesterol:  0 mg
  • Sodium:  75 mg
  • Carbohydrates:  7 g
  • Fiber:  3 g
  • Sugars:  2 g
  • Protein:  1 g

– Natalie Raymond, R.D. is a clinical dietitian with the Beaumont Weight Control Center in St. Clair Shores. The Beaumont Weight Control Center offers cooking demonstrations to the community. View a list of current demonstrations here.

Meet the avocado

halved avocado in bowl

You may be inclined to call an avocado a vegetable but did you know it is technically a fruit? (It’s a single-seeded berry to be exact.) Avocados are nutrient powerhouses, providing 20 different vitamins in minerals per serving, including potassium, B vitamins, folate, vitamin C and E, as well as natural plant chemicals that may help prevent cancer.

About avocados

  • Avocados are nutritious, but they are very calorie dense so you need to consume them in moderation.
  • The recommended serving size is smaller than you may think as 1/5 of a medium avocado (or 1 ounce) is 50 calories and 4 grams of fat.
  • They are naturally low in sugar and contain fiber which helps you feel full longer.
  • They are high in monounsaturated fat which is the “good” fat that helps lower bad cholesterol.
    • The American Heart Association recommends a diet high in fruits and vegetables and up to 30 percent of calories from mainly unsaturated fat.

Incorporating avocado into your day

  • Choose avocados instead of fats that are high in saturated fats like butter or cheese.
  • Use it as a spread in place of cream cheese or mayo.
  • Make guacamole.
  • Add it to a salad.
  • Make an avocado salad (see recipe below).
  • Add it to a smoothie for added creaminess.
  • Top an omelet.
  • Add it to your favorite soup.
  • Add a delicious creamy topping to your fish or chicken.
  • Simply enjoy it right out of the peel.

Avocado salad

avocado and black bean salad

image credit: Jennifer Segal,


  • 2 cups corn, preferably fresh or frozen (about 2 cobs)
  • 1 (15-ounce) can black beans, rinsed and drained
  • 2/3 cup red onion, finely chopped
  • 1/4 cup fresh cilantro
  • 3 tablespoons fresh lime juice
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1 medium avocado, peeled and cubed


  • Combine all the ingredients.
  • Add the avocado last to prevent it from breaking apart.


Makes 8 servings.  Serving size equals ¾ cup.  Each serving counts as 1 starch and 1 fat.

Nutrition analysis per serving

  • Calories: 130
  • Fat: 6 grams
  • Cholesterol: 0 milligrams
  • Sodium: 260 milligrams
  • Carbohydrates: 20 grams
  • Fiber: 5 grams
  • Sugar: 1 gram
  • Protein: 4 grams

– Natalie Raymond, R.D. is a clinical dietitian with the Beaumont Weight Control Center in St. Clair Shores. The Beaumont Weight Control Center offers cooking demonstrations to the community. View a list of current demonstrations here.


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