fruit, 3/4 cup potatoes, 3/4 cup sauce
6 ounces low-fat, mild turkey sausage
1/2 pound sweet potato
1 cup sliced onion
1 cup sliced green bell pepper
1 cup sliced golden delicious apple
2 cups canned low-sodium, no-sugar-added diced tomatoes
12 ounces beer
2 teaspoons fennel seeds
1/4 teaspoon freshly ground black pepper
1/4 cup broken walnuts
1. Cut sausage into 2-inch pieces. Peel sweet potato and cut into 1/2-inch pieces.
2. Sauté sausage, potato, onion, and green pepper in large casserole over medium-high heat for 5 minutes.
3. Add the apple, tomatoes, beer, and fennel seeds. Bring to a simmer, lower heat, cover with a lid, and simmer gently 15 minutes.
4. Add pepper. Divide between 2 large soup bowls and sprinkle with walnuts.
Choices/Exchanges: 2 starch, 1 fruit, 2 vegetable, 3 lean protein, 1 1/2 fat, 1/2 alcohol Per serving: Calories 520, Calories from Fat 150, Total Fat 17 g, Saturated Fat 2.7 g, Monounsaturated Fat 3.8 g, Trans Fat 0.0 g, Cholesterol 65 mg, Sodium 600 mg, Potassium 1450 mg, Total Carbohydrate 59 g, Dietary Fiber 11 g, Sugars 21 g, Protein 24 g, Phosphorus 370 mg
Shopping List:
1/2 pound mild turkey sausage
1/2 pound sweet potato
1 medium green bell pepper
1 golden delicious apple
1 can low-sodium, no-sugar-added diced tomatoes
12-ounce can or bottle of beer
1 jar fennel seeds
1 package walnut pieces
Staples:
Onion
Black peppercorns
Helpful Hints:
⢠Any type of beer can be used. The alcohol burns off in the cooking.
⢠Any type of apple can be used. Golden delicious hold their shape when cooked.
⢠Fennel seeds can be found in the spice section of the market.
Shop Smart:
⢠Turkey sausage (or italian turkey sausage) with 44 calories, 2.3 g fat, 0.6 g saturated fat, and 168 mg sodium per ounce.
⢠Canned low-sodium, no-sugar-added diced tomatoes with 41 calories, 0.3 g fat, 0.04 g saturated fat, and 24 mg sodium per cup.
Spicy Mushroom and Chicken Chili
This one-pot chili is always a family or crowd pleaser. This variation uses chicken and mushrooms to create a light, tasty dish. The chili keeps well and can be frozen. Make extra and save for another quick meal.
Countdown:
⢠Prepare and assemble ingredients.
⢠Make chili.
⢠Toast bread.
Prep Time: 10 minutes / Cooking Time: 20 minutes
Serves: 2 / Serving Size: 5 ounces chicken, 3 cups vegetable/bean mixture, 1 ounce bread
2 teaspoons canola oil
3/4 pound boneless, skinless chicken thighs, cut into 1-inch pieces
2 cups canned low-sodium, no-sugar-added diced tomatoes, with juice
1 medium jalapeño pepper, seeded and diced (about 1 tablespoon)
1 cup canned red kidney beans, drained and rinsed
1 cup frozen corn kernels
2 teaspoons chili powder
2 teaspoons ground cumin
1 teaspoon minced garlic
1/2 pound sliced white mushrooms (about 3 cups)
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped cilantro (optional)
2 slices crusty, multigrain bread
1. Heat oil in a large saucepan over medium-high heat. Add the chicken and brown on all sides, about 2 minutes.
2. Add the tomatoes, jalapeño, kidney beans, corn, chili powder, cumin, garlic, and mushrooms. Bring to a simmer and lower heat to medium-low. Simmer, uncovered, for 15 minutes, adding a little water if it becomes too dry.
3. Add salt and pepper. Serve on 2 dinner plates with chopped cilantro sprinkled on top. Toast bread and serve with the chili.
Choices/Exchanges: 3 starch, 4 vegetable, 5 lean protein Per serving: Calories 560, Calories from Fat 140, Total Fat 15 g, Saturated Fat 2.7 g, Monounsaturated Fat 6.2 g, Trans Fat 0.0 g, Cholesterol 160 mg, Sodium 570 mg, Potassium 2020 mg, Total Carbohydrate 60 g, Dietary Fiber 13 g, Sugars 12 g, Protein 54 g, Phosphorus 725 mg
Shopping List:
3/4 pound boneless, skinless chicken thighs
1 can low-sodium, no-sugar-added diced tomatoes
1 medium jalapeño pepper
1 small can red kidney beans
1 package frozen corn kernels
1 bottle chili powder
1 bottle ground
6 ounces low-fat, mild turkey sausage
1/2 pound sweet potato
1 cup sliced onion
1 cup sliced green bell pepper
1 cup sliced golden delicious apple
2 cups canned low-sodium, no-sugar-added diced tomatoes
12 ounces beer
2 teaspoons fennel seeds
1/4 teaspoon freshly ground black pepper
1/4 cup broken walnuts
1. Cut sausage into 2-inch pieces. Peel sweet potato and cut into 1/2-inch pieces.
2. Sauté sausage, potato, onion, and green pepper in large casserole over medium-high heat for 5 minutes.
3. Add the apple, tomatoes, beer, and fennel seeds. Bring to a simmer, lower heat, cover with a lid, and simmer gently 15 minutes.
4. Add pepper. Divide between 2 large soup bowls and sprinkle with walnuts.
Choices/Exchanges: 2 starch, 1 fruit, 2 vegetable, 3 lean protein, 1 1/2 fat, 1/2 alcohol Per serving: Calories 520, Calories from Fat 150, Total Fat 17 g, Saturated Fat 2.7 g, Monounsaturated Fat 3.8 g, Trans Fat 0.0 g, Cholesterol 65 mg, Sodium 600 mg, Potassium 1450 mg, Total Carbohydrate 59 g, Dietary Fiber 11 g, Sugars 21 g, Protein 24 g, Phosphorus 370 mg
Shopping List:
1/2 pound mild turkey sausage
1/2 pound sweet potato
1 medium green bell pepper
1 golden delicious apple
1 can low-sodium, no-sugar-added diced tomatoes
12-ounce can or bottle of beer
1 jar fennel seeds
1 package walnut pieces
Staples:
Onion
Black peppercorns
Helpful Hints:
⢠Any type of beer can be used. The alcohol burns off in the cooking.
⢠Any type of apple can be used. Golden delicious hold their shape when cooked.
⢠Fennel seeds can be found in the spice section of the market.
Shop Smart:
⢠Turkey sausage (or italian turkey sausage) with 44 calories, 2.3 g fat, 0.6 g saturated fat, and 168 mg sodium per ounce.
⢠Canned low-sodium, no-sugar-added diced tomatoes with 41 calories, 0.3 g fat, 0.04 g saturated fat, and 24 mg sodium per cup.
Spicy Mushroom and Chicken Chili
This one-pot chili is always a family or crowd pleaser. This variation uses chicken and mushrooms to create a light, tasty dish. The chili keeps well and can be frozen. Make extra and save for another quick meal.
Countdown:
⢠Prepare and assemble ingredients.
⢠Make chili.
⢠Toast bread.
Prep Time: 10 minutes / Cooking Time: 20 minutes
Serves: 2 / Serving Size: 5 ounces chicken, 3 cups vegetable/bean mixture, 1 ounce bread
2 teaspoons canola oil
3/4 pound boneless, skinless chicken thighs, cut into 1-inch pieces
2 cups canned low-sodium, no-sugar-added diced tomatoes, with juice
1 medium jalapeño pepper, seeded and diced (about 1 tablespoon)
1 cup canned red kidney beans, drained and rinsed
1 cup frozen corn kernels
2 teaspoons chili powder
2 teaspoons ground cumin
1 teaspoon minced garlic
1/2 pound sliced white mushrooms (about 3 cups)
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped cilantro (optional)
2 slices crusty, multigrain bread
1. Heat oil in a large saucepan over medium-high heat. Add the chicken and brown on all sides, about 2 minutes.
2. Add the tomatoes, jalapeño, kidney beans, corn, chili powder, cumin, garlic, and mushrooms. Bring to a simmer and lower heat to medium-low. Simmer, uncovered, for 15 minutes, adding a little water if it becomes too dry.
3. Add salt and pepper. Serve on 2 dinner plates with chopped cilantro sprinkled on top. Toast bread and serve with the chili.
Choices/Exchanges: 3 starch, 4 vegetable, 5 lean protein Per serving: Calories 560, Calories from Fat 140, Total Fat 15 g, Saturated Fat 2.7 g, Monounsaturated Fat 6.2 g, Trans Fat 0.0 g, Cholesterol 160 mg, Sodium 570 mg, Potassium 2020 mg, Total Carbohydrate 60 g, Dietary Fiber 13 g, Sugars 12 g, Protein 54 g, Phosphorus 725 mg
Shopping List:
3/4 pound boneless, skinless chicken thighs
1 can low-sodium, no-sugar-added diced tomatoes
1 medium jalapeño pepper
1 small can red kidney beans
1 package frozen corn kernels
1 bottle chili powder
1 bottle ground
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