Sweet Potato Turkey Chili

It’s Chili time baby. Why not add some color and flavor to make your experience a slightly healthier one?!  I added sweet potatoes and lots of fresh herbs with a good combination of delicious chili spices. When cooking chili, its important to let it simmer for a while in order to let the spices bloom properly, always taste and adjust spices after you have let it cook for quite a while.  I did not add beans to mine, but it is always a great option! Enjoy!

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Serves: 4 (2 + 2 leftovers)

Ingredients:

  •  2 tbps olive oil
  •  5 cloves garlic minced
  •  1/2 red onion diced
  •  1 to 1.5 lbs ground turkey breast
  •  fresh black pepper
  •  1 sweet potato cubed
  •  1 can 14.5oz can diced tomatoes
  •  1 cup marinara sauce
  •  1.5 tsp cumin
  •  1 tsp paprika
  •  2 tsp chili powder
  •  1/2 tsp cayenne pepper (more if you want an extra kick!)
    • Please note you can also use a “chili spice packet” in lieu of the previous three ingredients – just follow packet directions!
  •  pinch of salt
  •  1.5 cups of water
  •  3 green onions sliced
  •  1/2 cup cilantro chopped
  •  1/2 cup parsley chopped
  •  sliced avocado for garnish

Directions: 1. Heat olive oil on medium and sauté garlic for 2-3 minutes, then add diced red onion. Saute for another 2-3 minutes. Add ground turkey breast and season with black pepper. Stir frequently until ground turkey is cooked through. 2. Add sweet potato, diced tomatoes, marinara sauce, seasonings, and water. Allow pot to simmer for at least 25 minutes. This will allow the seasonings to bloom and the sweet potato to cook thoroughly. Consider adding an additional cup of water if too much liquid evaporates during the cooking process. 3. Once flavor has infused to your liking, add green onion, cilantro, and parsley. Serve with fresh sliced avocado and extra fresh herbs. IMG_4102   IMG_4103 IMG_4105 IMG_4104   IMG_4107 IMG_4108 IMG_4117 IMG_4112

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Hearty Tomato and White Bean Soup

The Healthy Bachelorette

If it hasn’t become clear how obsessed I am with Trader Joe’s Tomato soup, i’m not sure how else I can drive it home!  It really is incredibly delicious, low calorie, low sodium, and very flavorful.  Per usual, i’ve stuffed this soup with plenty of healthy ingredients so you can get the most bang for your bowl of soup.  Enjoy!

The Healthy Bachelorette: Hearty Tomato Soup with White Beans and Sourdough Croutons

Hearty Tomato and White Bean Soup 

Serves 4

Ingredients:

  • 2 tablespoons olive oil
  • 1/2 cup diced white onion
  • 4 cloves diced garlic
  • 2 cups quartered cherry tomatoes
  • 1 tablespoon herbes de provence
  • 1 Quart Trader Joes Low Sodium Creamy Tomato Soup (or tomato based soup of your choice)
  • 1 cup water or low sodium chicken stock
  • 1/4 cup dried Barley (quick cooking or regular)
  • 1 can white beans, rinsed and drained
  • Fresh ground pepper to taste
  • Fresh basil and/or parsley for serving

Directions:

1. Heat a pot on the stove…

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Belgian Brasserie Mussels

Don’t be intimidated by the name of this dish! Mussels are incredibly delicious and a very healthy protein as part of your meal.  Mussels are a sustainable ingredient that filter ocean water, cleaning it and ridding it of external toxins. Mussels are high in protein but low-calorie and low fat with high amounts of B12, selenium, and manganese.  Mussels also provide a prime opportunity to make a one-pot-meal so that clean-up is a snap!  I used a Belgian beer as the base for the broth which gives a unique flavor, especially when paired with onion, garlic, lemon, and parsley- yum!

The Healthy Bachelorette: Mussels

Belgian Brasserie Mussels

Serves: 2

Ingredients:

  • 2 lbs PEI Mussels
  • 4 cloves sliced garlic
  • 1 sliced shallot
  • 1 finely diced carrot
  • 2 stalks finely diced celery
  • 1 tablespoon butter
  • 2 tablespoons olive oil
  • 2 tablespoons all purpose flour
  • 2 cups Belgian Beer
  • 1/4 cup water
  • 1/2 cup chopped parsley + more for garnish
  • Juice of one lemon
  • Fresh Parmesan Cheese for garnish

Directions:

1. Place mussels in a large bowl, keeping it in the mesh bag, fill with cold water.  Let sit for 10 minutes to allow mussels to clean themselves of sand etc.

2. Place a pot or large saute pan on low-medium heat with butter and olive oil.  Dice shallot and garlic.  Cover with a lid and sweat the shallot for 1-2 minutes until they turn clear.  Add the garlic, cover and sweat for another 1-2 minutes.  Add carrots and celery, cover and sweat for 2-3 minutes.

3. Add flour to mixture and stir to combine.  Season with fresh ground pepper.  Stir with wooden spoon for 1-2 minutes. Continue to add parsley, lemon, beer, and water.  Stir to combine.

4. Turn heat up to high and cover.  Once liquid is simmering, add mussels to pot and cover. Let simmer for 3-4 minutes until all shells have opened.   Discard any shells that did not open during cooking.

5. Serve over whole wheat noodles or with crusty whole wheat bread. Add extra parsley, lemon, and fresh grated parmesan cheese to serve!

Shallot and garlic

Shallot and garlic

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Kale and Red Potato Soup with Chicken Sausage

I have been feeling like I have a cold coming on this week, and to make it worse it has also been rainy and cold. When you get sick, do you still crave your mom’s chicken noodle soup? I sure do. Unfortunately, she is about 1,000 miles away – so I had to improvise.

I have made this soup twice already this week and am loving it. The best part? It can be done in steps, and cooks while you chop! No need to do all of the cutting beforehand, you can cut up your ingredients while the previous ingredients cook. This way, the soup is ready when you are. No waiting required.

This soup is truly a one pot meal and has everything you need. The chicken sausage provides lean protein, the corn and potatoes provide carbohydrates and the kale, onion and carrots provide your non-starchy vegetables.

I added some shredded Asiago cheese on top, totally up to you if you want to add that or Parmesan. I will definitely be making this soup again this winter – Enjoy!

The Healthy Bachelorette: Kale and Red Potato Soup with Chicken Sausage

Kale and Red Potato Soup with Chicken Sausage 

Servings: 2 (or 1 and 1 leftover!)

Ingredients

  • 2 cups low sodium chicken broth
  • 1 cup water
  • 1 red potato
  • 1/4 vidalia onion
  • 2 carrots
  • 1/2 cup frozen corn
  • 1 savory Italian flavored pre-cooked chicken sausage (I used Publix Artichoke Parmesan)
  • 2 cups chopped kale (I bought mine pre-chopped)
  • To taste: black pepper, garlic powder, dried oregano and dried thyme.

Directions

  1. Add the broth and water into a large pot and bring to a boil.
  2. While you are waiting for the water to boil, chop the potatoes into 1/4 inch pieces and add to the boiling broth. Reduce heat to medium and let cook while you chop the onion.
  3. Chop the onion, add into the pot and stir.
  4. Add your black pepper, garlic powder, dried oregano and dried thyme to taste. Stir well.
  5. While the onion is cooking, peel and chop the carrots and add into the pot. Stir and cook 2-3 minutes.
  6. Add in the frozen corn and let cook. Meanwhile, cut the chicken sausages into half moons and add into your soup.
  7. Lastly, add in the chopped kale and stir well.
  8. Reduce heat to low and cover. Let cook for 5 minutes and serve!

Option: Top with shredded Asiago or Parmesan cheese.

Did you try this soup recipe? Let us know how you liked it in the comments below!