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This is a southern dish that I grew up with and still love today. If you use a lower fat kielbasa and keep within the recommended serving sizes, it's a healthy filling meal. We love it for a Sunday Brunch or a light lunch.
Serves 2
1 medium cooking onion, diced
1/2 tablespoon butter
4 oz. of turkey kielbasa (or a low fat polish kielbasa), sliced thin
1 15 oz. can hominy, drained
1 teaspoon ground black pepper
In a nonstick pan on medium heat, melt butter and cook onion until they start to caramelize. Add sliced kielbasa and cook an additional 2 minutes, browning the kielbasa as it cooks. Add drained hominy and cook until heated through. Add black pepper, stir and serve.
This dish is so easy and fast. You can also add up to 8 oz. of kielbasa to this dish without having to adjust the amount of hominy, if your diet will allow.
Recipe - Turkey Chili
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Makes 6 Servings
1 pound lean ground turkey
1/2 cup onion, diced
1 tablespoon olive or canola oil
1 can (14.5 oz) turkey or chicken broth
1 can (14.5 oz) diced tomatoes with green chilies (with juice)
2 cans (15.5 oz) white beans (Cannellini or Great Northern), drained
2 tablespoons chili powder
1/2 tablespoon garlic powder
1/2 tablespoon cumin
1 teaspoon red pepper flakes
1 teaspoon smoked paprika
1 teaspoon black pepper
Salt to taste
Crumble and brown ground turkey in a large pot with the oil on medium heat, add onions halfway through and cook onions until they become translucent and turkey is no longer pink. Total cooking time is about 6-8 minutes.
Add remaining ingredients and bring to a boil over medium-high heat. Reduce heat, cover and simmer on medium-low heat for 1 hour or until beans are tender.
Garnish with shredded fat free cheddar cheese, fat free sour cream and/or baked tortilla chips.
Variations:
A can of corn, drained could be used to add some more color as well as a can of black beans in place of one of the can of white beans. We don't like corn in our soups or stews, so I usually omit it. You can also add a small can of plain green chilies for some extra heat.
You can adjust the spices based on your heat loving preference. My husband likes foods very spicy and I like them more mild. This dish is a good compromise for us, he just adds a little hot sauce to his bowl when it's served. The smoked paprika really adds a nice smoky flavor without being hot. If you like a smoky hot flavor, try ground chipotle. Start with a 1/4 teaspoon and work up from there...it's quite potent.
This is also a great slow cooker dish. Just brown the turkey with the onions first, then combine all ingredients in the slow cooker and cook on low heat for 6-8 hours.
Makes 6 Servings
1 pound lean ground turkey
1/2 cup onion, diced
1 tablespoon olive or canola oil
1 can (14.5 oz) turkey or chicken broth
1 can (14.5 oz) diced tomatoes with green chilies (with juice)
2 cans (15.5 oz) white beans (Cannellini or Great Northern), drained
2 tablespoons chili powder
1/2 tablespoon garlic powder
1/2 tablespoon cumin
1 teaspoon red pepper flakes
1 teaspoon smoked paprika
1 teaspoon black pepper
Salt to taste
Crumble and brown ground turkey in a large pot with the oil on medium heat, add onions halfway through and cook onions until they become translucent and turkey is no longer pink. Total cooking time is about 6-8 minutes.
Add remaining ingredients and bring to a boil over medium-high heat. Reduce heat, cover and simmer on medium-low heat for 1 hour or until beans are tender.
Garnish with shredded fat free cheddar cheese, fat free sour cream and/or baked tortilla chips.
Variations:
A can of corn, drained could be used to add some more color as well as a can of black beans in place of one of the can of white beans. We don't like corn in our soups or stews, so I usually omit it. You can also add a small can of plain green chilies for some extra heat.
You can adjust the spices based on your heat loving preference. My husband likes foods very spicy and I like them more mild. This dish is a good compromise for us, he just adds a little hot sauce to his bowl when it's served. The smoked paprika really adds a nice smoky flavor without being hot. If you like a smoky hot flavor, try ground chipotle. Start with a 1/4 teaspoon and work up from there...it's quite potent.
This is also a great slow cooker dish. Just brown the turkey with the onions first, then combine all ingredients in the slow cooker and cook on low heat for 6-8 hours.
Recipe - Zucchini "Crab" Cakes
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The Old Bay Seasoning TM is what gives these cakes that crab flavor. The original recipe called for frying them in oil, but I tried baking them and I think they turned out great.
Makes 6 patties
2-1/2 cups grated zucchini, drained
1/4 cup egg substitute
1 tablespoon butter, melted
1 cup seasoned bread crumbs, plus 1/4 cup set aside
1/4 cup sweet onion, minced
1 teaspoon Old Bay Seasoning TM
Cooking Spray
Preheat oven to 425 degrees
Make sure you squeeze out any excess juice from the zucchini after it has been shredded. This is especially important if you are using zucchini that has been frozen. The easiest way to do this is by using a metal sieve or putting a small pile of zucchini in the center of a paper towel and then squeezing it by hand.
In a large bowl, combine zucchini, egg substitute, melted butter, 1 cup of the seasoned bread crumbs, onion, and seasonings and mix until well combined.
Shape mixture into six patties, place on a cookie sheet and cool in the refrigerator for 20-30 minutes. This makes the patties easier to handle before dredging. Remove patties from fridge, dredge in the 1/4 cup of seasoned bread crumbs, then place them on a cookie sheet that has been sprayed with non-stick cooking spray. The cooking spray helps them to brown and crisp up just like they had been fried in oil.
Bake for 20 minutes then flip them over, then bake for an additional 20-30 minutes or until patties are evenly browned and cooked through. Depending on your oven, cooking times may vary. Also, these can be cooked at a lower temperature for a longer period of time if needed.
Notes:
If you don't have a sweet onion on hand, regular cooking onions will work fine, we just prefer the sweetness of a vidalia onion (or something similar). You can also just use one large egg in place of the egg substitute.
The Old Bay Seasoning TM is what gives these cakes that crab flavor. The original recipe called for frying them in oil, but I tried baking them and I think they turned out great.
Makes 6 patties
2-1/2 cups grated zucchini, drained
1/4 cup egg substitute
1 tablespoon butter, melted
1 cup seasoned bread crumbs, plus 1/4 cup set aside
1/4 cup sweet onion, minced
1 teaspoon Old Bay Seasoning TM
Cooking Spray
Preheat oven to 425 degrees
Make sure you squeeze out any excess juice from the zucchini after it has been shredded. This is especially important if you are using zucchini that has been frozen. The easiest way to do this is by using a metal sieve or putting a small pile of zucchini in the center of a paper towel and then squeezing it by hand.
In a large bowl, combine zucchini, egg substitute, melted butter, 1 cup of the seasoned bread crumbs, onion, and seasonings and mix until well combined.
Shape mixture into six patties, place on a cookie sheet and cool in the refrigerator for 20-30 minutes. This makes the patties easier to handle before dredging. Remove patties from fridge, dredge in the 1/4 cup of seasoned bread crumbs, then place them on a cookie sheet that has been sprayed with non-stick cooking spray. The cooking spray helps them to brown and crisp up just like they had been fried in oil.
Bake for 20 minutes then flip them over, then bake for an additional 20-30 minutes or until patties are evenly browned and cooked through. Depending on your oven, cooking times may vary. Also, these can be cooked at a lower temperature for a longer period of time if needed.
Notes:
If you don't have a sweet onion on hand, regular cooking onions will work fine, we just prefer the sweetness of a vidalia onion (or something similar). You can also just use one large egg in place of the egg substitute.
Recipe - Peanut Butter Crunch Cookies
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The grape nuts in this recipe really give these cookies a nice crunch without the extra fat.
Makes 2-1/2 dozen cookies
1/4 cup butter, softened
1/4 cup creamy peanut butter
1/4 cup sugar
1/4 brown sugar
1 egg
1/4 teaspoon vanilla
1/ cup flour
1/4 cup quick oats
1/4 teaspoon baking soda
1/8 teaspoon salt
1/4 cup Grape Nuts
Preheat oven 350 degrees. Cream butter, peanut butter, and both sugars. Beat in egg and vanilla. Combine remaining ingredients (minus the Grape Nuts) in a separate bowl and then add to the creamed mixture. Stir in Grape Nuts.
Drop by rounded teaspoonfuls, 3" apart on an ungreased cookie sheet. Flatten with fork.
Bake 9-12 minutes. Cool 5 minutes before removing. Allow to cool completely on a rack.
I've made this with a 1/4 cup of egg substitute and used Splenda brown sugar blend instead of regular brown sugar with good results. The cookie had a very cake like texture that way, which we like. They can also be frozen and enjoyed later.
The grape nuts in this recipe really give these cookies a nice crunch without the extra fat.
Makes 2-1/2 dozen cookies
1/4 cup butter, softened
1/4 cup creamy peanut butter
1/4 cup sugar
1/4 brown sugar
1 egg
1/4 teaspoon vanilla
1/ cup flour
1/4 cup quick oats
1/4 teaspoon baking soda
1/8 teaspoon salt
1/4 cup Grape Nuts
Preheat oven 350 degrees. Cream butter, peanut butter, and both sugars. Beat in egg and vanilla. Combine remaining ingredients (minus the Grape Nuts) in a separate bowl and then add to the creamed mixture. Stir in Grape Nuts.
Drop by rounded teaspoonfuls, 3" apart on an ungreased cookie sheet. Flatten with fork.
Bake 9-12 minutes. Cool 5 minutes before removing. Allow to cool completely on a rack.
I've made this with a 1/4 cup of egg substitute and used Splenda brown sugar blend instead of regular brown sugar with good results. The cookie had a very cake like texture that way, which we like. They can also be frozen and enjoyed later.
Preparing Ourselves for the Gardening Season
With gardening season around the corner, I thought it would be important to talk about how we can prepare our bodies for the gardening season so that it is more enjoyable and less of a pain (literally).I know that we should be exercising everyday, but sometimes we just don't do what we know we should do. Winter is tough...I have a hard time getting motivated to exercise, and since I don't belong to a gym, many times my cardio workout depends on the weather outside since I like to walk. But what we sometimes forget is that stretching is very important to the gardener...actually it's important to us all, but I think for anyone that does any kind of physical labor, stretching is essential.
I found a great little website that outlines all the exercises needed to get ready for the gardening season. Here is the link. Yoga and Pilates would also be great to do. If you can incorporate these stretches into your daily routine or at least before any strenuous gardening activity, you will be far ahead of the game. Also, don't forget to do a few stretches at the end of the day as well. It's always important to cool down after any strenuous activity. Just 10 minutes a day can really save you from days or weeks of unnecessary pain due to injury.
As always, check with a doctor to see if these exercises are safe for your body to do. We are not as young as we used to be and there is no need to take chances and possibly cause unnecessary injuries to ourselves. Gardening is supposed to be fun and not cause us pain.
Some other things to remember as the gardening season approaches:
1. Stay hydrated. Drink at least 8 glasses of water a day, more if you are perspiring heavily or if it is very hot outside.
2. Avoid holding your breath through any kind of exercise or activity. Your muscles and body need oxygen to work properly and effectively.
3. Avoid sudden movements that could cause strain on your muscles or joints.
4. Use the proper gardening tools to help you get the job done.
5. Do not stay in the same position for too long. Get up, stretch and move around, or more on to a new activity and come back to that one later.
6. Use knee pads or a kneeling pad whenever possible if you need to be on your knees for more than a few seconds.
7. Wear sunscreen and gloves to protect your skin and hands. A wide brimmed hat is also a great idea.
8. Pace yourself.
9. Bend and lift with your knees, not with your back.
10. If it hurts, stop doing it.
Recipe - Mini Bagel Breakfast Sandwich
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Makes 9 Mini Bagel Sandwiches
9 mini bagels
9 slices Canadian bacon, browned
1-1/4 cup egg substitute
1/4 cup sweet onion diced
1/4 cup sweet red pepper diced
3 slices of Fat Free American Cheese or 1/3 cup fat free shredded cheddar cheese
Salt and Pepper to Taste
Brown the Canadian bacon in a non-stick pan, sprayed with cooking spray, on medium heat about 3 minutes per side. Let bacon cool. While that is browning, mix together the egg substitute, diced onion, sweet pepper, cheese and salt and pepper in a bowl. If you are using sliced cheese, crumble it up into small pieces. Mix well then pour the mixture into an 8" x 8" glass dish that has been coated with non-stick cooking spray. Bake in the oven at 350 degrees for about 25-35 minutes, just until all the egg mixture is cooked. Let the egg mixture cool completely in the pan before cutting into nine equal squares.
Once the Canadian bacon and the egg mixture have cooled completely, assemble your bagel with one slice of the bacon and one square of the egg mixture. Wrap each sandwich in plastic wrap and store in the freezer inside a Ziploc bag for up to three months.
To reheat, loosen plastic wrap and heat in microwave on 50% power for 60-90 seconds.
Depending on the brand of products you use, these breakfast sandwiches are only about 3 points on the Weight Watchers scale. Also, these are very inexpensive compared to buying a pre-made sandwich. I didn't calculate the price, but I wouldn't be surprised if I spent about the same amount as I would have for two packages of the Smart Ones breakfast sandwiches and I got nine for my money instead of four and they are less fat and calories than the frozen ones.
Variations:
Use a slice of turkey bacon instead of Canadian bacon.
Change out the ingredients for the egg mixture. Mushrooms, green peppers, salsa and feta are good alternatives.
Makes 9 Mini Bagel Sandwiches
9 mini bagels
9 slices Canadian bacon, browned
1-1/4 cup egg substitute
1/4 cup sweet onion diced
1/4 cup sweet red pepper diced
3 slices of Fat Free American Cheese or 1/3 cup fat free shredded cheddar cheese
Salt and Pepper to Taste
Brown the Canadian bacon in a non-stick pan, sprayed with cooking spray, on medium heat about 3 minutes per side. Let bacon cool. While that is browning, mix together the egg substitute, diced onion, sweet pepper, cheese and salt and pepper in a bowl. If you are using sliced cheese, crumble it up into small pieces. Mix well then pour the mixture into an 8" x 8" glass dish that has been coated with non-stick cooking spray. Bake in the oven at 350 degrees for about 25-35 minutes, just until all the egg mixture is cooked. Let the egg mixture cool completely in the pan before cutting into nine equal squares.
Once the Canadian bacon and the egg mixture have cooled completely, assemble your bagel with one slice of the bacon and one square of the egg mixture. Wrap each sandwich in plastic wrap and store in the freezer inside a Ziploc bag for up to three months.
To reheat, loosen plastic wrap and heat in microwave on 50% power for 60-90 seconds.
Depending on the brand of products you use, these breakfast sandwiches are only about 3 points on the Weight Watchers scale. Also, these are very inexpensive compared to buying a pre-made sandwich. I didn't calculate the price, but I wouldn't be surprised if I spent about the same amount as I would have for two packages of the Smart Ones breakfast sandwiches and I got nine for my money instead of four and they are less fat and calories than the frozen ones.
Variations:
Use a slice of turkey bacon instead of Canadian bacon.
Change out the ingredients for the egg mixture. Mushrooms, green peppers, salsa and feta are good alternatives.
Recipe - Low Fat Clam Chowder
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Makes about 10 cups.
One serving as a meal is 2 cups, one serving as an appetizer or side dish is 1 cup.
2 small or 1 large cooking onion, diced
3 cloves garlic, minced
3 stalks celery, diced
1 tablespoon butter
1 can clam juice (13.5 oz)
4 cans chopped clams (6.5 oz), juice reserved
4-6 organic carrots sliced thin
4 potatoes cut into 1/2" cubes
1 pint fat free Half & Half
1 tablespoon black ground pepper
1 teaspoon Konjac Flour (No Calorie Thickener)
Saute onions, garlic and celery in the butter just until onions are soft and translucent. Add the clam juice from the can as well as the juice from the canned clams. Add the carrots and potatoes and cook for about 10-15 minutes on medium heat just until potatoes and carrots are fork tender. Stir in half and half and black pepper to taste. To thicken the chowder, whisk in one teaspoon of Konjac Flour. Simmer 5 minutes and serve.
Notes:
If using fresh steamed clams, increase the clam juice to two cans and cut clams into bite sized pieces.
If you have never heard of Konjac Flour, I am not surprised. I discovered it recently when I found out about Miracle Noodles from another website. It's a flour derived from a plant and has been used in Japan for many years. It's basically used as a thickener and contains no sugar, starch, calories, fat, gluten or wheat, just pure soluble fiber. 1 teaspoon of this powder acts like 10 teaspoons of cornstarch, so you don't need much.
Making this chowder with Konjac Flour makes a 2 cup serving about 5 points on the Weight Watchers scale. That is incredible to me. If you don't have this flour, you will need to thicken by making a rue of equal parts melted butter and flour and mixing it into the chowder, therefor dramatically increasing the fat and calories in this dish. You can also thicken it with potato flakes, but I really don't care for the texture that way.
I've also chosen organic carrots because they seem to offer a much sweeter flavor then traditionally grown carrots. I know many chowder recipes call for a little sugar to be added to the dish and this is not necessary with organic carrots.
Makes about 10 cups.
One serving as a meal is 2 cups, one serving as an appetizer or side dish is 1 cup.
2 small or 1 large cooking onion, diced
3 cloves garlic, minced
3 stalks celery, diced
1 tablespoon butter
1 can clam juice (13.5 oz)
4 cans chopped clams (6.5 oz), juice reserved
4-6 organic carrots sliced thin
4 potatoes cut into 1/2" cubes
1 pint fat free Half & Half
1 tablespoon black ground pepper
1 teaspoon Konjac Flour (No Calorie Thickener)
Saute onions, garlic and celery in the butter just until onions are soft and translucent. Add the clam juice from the can as well as the juice from the canned clams. Add the carrots and potatoes and cook for about 10-15 minutes on medium heat just until potatoes and carrots are fork tender. Stir in half and half and black pepper to taste. To thicken the chowder, whisk in one teaspoon of Konjac Flour. Simmer 5 minutes and serve.
Notes:
If using fresh steamed clams, increase the clam juice to two cans and cut clams into bite sized pieces.
If you have never heard of Konjac Flour, I am not surprised. I discovered it recently when I found out about Miracle Noodles from another website. It's a flour derived from a plant and has been used in Japan for many years. It's basically used as a thickener and contains no sugar, starch, calories, fat, gluten or wheat, just pure soluble fiber. 1 teaspoon of this powder acts like 10 teaspoons of cornstarch, so you don't need much.
Making this chowder with Konjac Flour makes a 2 cup serving about 5 points on the Weight Watchers scale. That is incredible to me. If you don't have this flour, you will need to thicken by making a rue of equal parts melted butter and flour and mixing it into the chowder, therefor dramatically increasing the fat and calories in this dish. You can also thicken it with potato flakes, but I really don't care for the texture that way.
I've also chosen organic carrots because they seem to offer a much sweeter flavor then traditionally grown carrots. I know many chowder recipes call for a little sugar to be added to the dish and this is not necessary with organic carrots.
Recipe - Fat Free Pasta Salad
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This recipe is so easy, and so good, and is low in fat and calories.
Makes 4 Servings
8 oz. Ronzoni Smart Taste Rotini Pasta
1/4 cup fresh raw broccoli florets, minced
1/4 cup sweet onion, minced
1/4 cut sweet red pepper, minced
1 green onion, diced
2-3 tablespoons fat free italian dressing
salt and pepper to taste
Cook pasta according to package directions. Drain and rinse with cold water. Pat pasta dry with paper towels and put into a bowl. Toss pasta with remaining ingredients. Chill for 20 minutes, then serve.
Variations:
- Add a 1/4 cup of minced celery.
- Add 1 serving (about 17 slices) of turkey peperoni cut into smaller pieces.
- Add 4 oz. of imitation crab meat
- Add 3 slices of cooked bacon, crumbled
- Add 1/4 cup of fat free feta
- Add 4 oz. of cooked chicken breast, diced
This recipe is so easy, and so good, and is low in fat and calories.
Makes 4 Servings
8 oz. Ronzoni Smart Taste Rotini Pasta
1/4 cup fresh raw broccoli florets, minced
1/4 cup sweet onion, minced
1/4 cut sweet red pepper, minced
1 green onion, diced
2-3 tablespoons fat free italian dressing
salt and pepper to taste
Cook pasta according to package directions. Drain and rinse with cold water. Pat pasta dry with paper towels and put into a bowl. Toss pasta with remaining ingredients. Chill for 20 minutes, then serve.
Variations:
- Add a 1/4 cup of minced celery.
- Add 1 serving (about 17 slices) of turkey peperoni cut into smaller pieces.
- Add 4 oz. of imitation crab meat
- Add 3 slices of cooked bacon, crumbled
- Add 1/4 cup of fat free feta
- Add 4 oz. of cooked chicken breast, diced
Sinful snacks that aren't
If you are like me, you can't deprive yourself of the foods you love or your new eating plan will not work. I have to work in the cheeses and sweet treats in weekly, or I'm afraid I would binge on them. Here are a few of the snacks I've found to be very satisfying and low in calories when eaten in moderation. I will add to the list as I think of more.
Sweet
Chex Mix Turtle Bars (Microwave on high for 10 seconds...yummy)
Any Weight Watchers Bar or Mini Bar (can only be purchased at meetings or on eBay)
100 Calorie Little Debbie Snacks
Aldi Fit & Active Devil's Food Cookies
Sugar Free Cook & Serve Pudding with Fat Free Whipped Topping
Fat Free Vanilla Yogurt with frozen strawberries, blueberries or blackberries (thaw berries before using)
Fiber One Granola Bars - Any Flavor
Salty
Air popped popcorn with butter flavored I Can't Believe It's Not Butter spray
Fat Free Pringles, Plain or Sour Cream and Onion
Light Ruffles Potato Chips
Baked Lays Potato Chips
Stick Pretzels, most brands are pretty low in fat and calories
All Bran Crackers
Wheat Thins Fiber Select Crackers
Aldi Fit & Active Rice Snacks (Cheese & Caramel)
Clancy's MultiGrain Tortilla Chips & Fresh Salsa (from Aldi)
Cheese
Reduced Fat String Cheese
Light Laughing Cow Cheese
Fat Free Cream Cheese
Light Babybel Semi Soft Cheese
Ice Cream
Any Skinny Cow Ice Cream Treats
Weight Watchers Ice Cream Treats
Aldi Fit & Active Fudge Bar
Aldi Fit & Active Orange Cream Bar (Limited Supply)
Smart Ones Chocolate Chip Cookie Dough Sundae
Sweet
Chex Mix Turtle Bars (Microwave on high for 10 seconds...yummy)
Any Weight Watchers Bar or Mini Bar (can only be purchased at meetings or on eBay)
100 Calorie Little Debbie Snacks
Aldi Fit & Active Devil's Food Cookies
Sugar Free Cook & Serve Pudding with Fat Free Whipped Topping
Fat Free Vanilla Yogurt with frozen strawberries, blueberries or blackberries (thaw berries before using)
Fiber One Granola Bars - Any Flavor
Salty
Air popped popcorn with butter flavored I Can't Believe It's Not Butter spray
Fat Free Pringles, Plain or Sour Cream and Onion
Light Ruffles Potato Chips
Baked Lays Potato Chips
Stick Pretzels, most brands are pretty low in fat and calories
All Bran Crackers
Wheat Thins Fiber Select Crackers
Aldi Fit & Active Rice Snacks (Cheese & Caramel)
Clancy's MultiGrain Tortilla Chips & Fresh Salsa (from Aldi)
Cheese
Reduced Fat String Cheese
Light Laughing Cow Cheese
Fat Free Cream Cheese
Light Babybel Semi Soft Cheese
Ice Cream
Any Skinny Cow Ice Cream Treats
Weight Watchers Ice Cream Treats
Aldi Fit & Active Fudge Bar
Aldi Fit & Active Orange Cream Bar (Limited Supply)
Smart Ones Chocolate Chip Cookie Dough Sundae
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