Saturday, January 30, 2010

Black Eyed Pea and Zucchini Jambalaya

I know, an unusual combo for jambalaya but it works, honest! I was not planning on adding the zucchini but used too much seasoning the first time I made this and desperately needed something to add more balance, I had used up all the celery and peppers in the fridge and all I had left in there was zucchini. Hoping to salvage my big pot of jambalaya, I decided to throw it in and it was so delicious, I kept it in the final recipe!


16 ounces turkey sausage (*use a gluten-free brand such as Trader Joes or Applegate Farms if you are on a gluten-free diet)
2 cans black eyed peas (rinsed well)
2 cup chopped green bell pepper
2 cups chopped zucchini
2 cups chopped celery
1 cup chopped onion
1 tablespoon Cajun or Creole seasoning (*use a gluten-free brand if you are on a gluten-free diet)
4 cups cooked Brown rice
1 teaspoon olive oil
1/4 cup chicken or vegetable broth (optional)(*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)


Wash and chop all the vegetables and slice the turkey sausage into ¼ inch think rounds. Add 1 teaspoon olive oil to a large pan or pot and put in the sausage, onions, bell pepper and celery and sauté on medium heat until just before tender (about 10 minutes). Meanwhile cook the rice according to package directions (I use Trader Joes Frozen which cooks for only 3 minutes in the microwave). Add the black eyed peas, zucchini and seasoning to the pan with the sausage and vegetables, throw in the cooked rice and cook on low heat for 10 minutes, stirring occasionally.

Note: If there is not enough liquid in the pan produced from cooking the veggies, or you like your jambalaya a bit more soupy, add chicken or veggie stock during cooking.

Variation: If you are watching sodium, use your own low salt seasoning

Makes 10 cups, 10 servings

Serving size: 1 cup Calories 220 Protein 12 g Carb 34 g Fiber 5g Sugars 3 g Fat 5 g Saturated fat 1.5 g Sodium 940 mg


Wednesday, January 27, 2010

Ridiculously Easy Spiced Pumpkin and Coconut Soup

This combination of ingredients that can be quickly thrown together in minutes create a thick, creamy and spicy soup that tastes like it took hours to make!


Two 15 ounce cans pumpkin puree
One 15 ounce can chicken or vegetable broth (*use a gluten-free brand such as Porgresso Natural if you are on a gluten free diet)
1/2 cup light coconut milk
1 teaspoon curry powder
½ teaspoon ground cumin
¼ teaspoon salt


Add the pumpkin, broth, salt and spices to a large pot and let simmer on medium-low heat for 10 minutes, stirring occasionally to produce a thick and smooth consistency. Stir in the coconut milk and simmer for another 5-7 minutes.

Variation: If you are watching sodium, substitute low sodium broth.

Makes 6 cups, 6 servings

Serving size: 1 cup Calories 60 Protein 2 g Carb 13 g Fiber 4 g Sugars 5 g Fat 1.5 g Saturated fat <1 g Sodium 684 mg


Saturday, January 23, 2010

Mushroom Meatloaf Turkey Burgers

A hearty and fun take on the usual turkey burger….


1 pound lean ground turkey
4 egg whites or 1/2 cup egg substitute
1 cup whole wheat breadcrumbs (I used 1 oroweat double fiber English muffin put in a blender)
½ cup diced white onion
3/4 cup chopped mushrooms
2 tablespoons parmesan cheese
¼ teaspoon garlic powder


Place egg whites/substitute in a large bowl and beat vigorously while stirring in the parmesan cheese and garlic powder. Add ground turkey, mushrooms and onion and mix well. Add bread crumbs, and knead into turkey mixture until evenly distributed. Form 8 patties and place on a heated nonstick pan or grill. Heat 10 minutes on each side on high heat or until no longer pink on the inside.

Makes about 8 patties

Serving size: Calories 94 Protein 18 g Carb 4.5 g Fiber 1 g Sugars 1.5 g Fat 2 g saturated fat <1 g Sodium 120 mg


Wednesday, January 20, 2010

eNourishment and I Are Getting Some Press!

The New Year has come with a few great opportunities- I was recently chosen to do a guest post on the site's blog and I also contributed to an article in January's Issue of Today's Dietitian.

To check out my guest post on the nutritional benefits of/info on nuts click HERE!

And... to read the article and my quote related to deceptive "health" foods at the grocery store, click HERE!

Enjoy :)


Sunday, January 17, 2010

Baked Eggplant Parmesan

A healthy version of this classic Italian favorite, easy to make and baked instead of fried.


1 large eggplant
½ cup egg substitute or 4 egg whites
4 tablespoons parmesan cheese
2 whole wheat English muffins (I used Oroweat double fiber) or 2 cups whole wheat breadcrumbs
2 cups marinara sauce
2 tablespoons chopped fresh basil
½ cup low fat mozzarella cheese


Preheat oven to 425 degrees. Wash and slice eggplant into ¼ inch thick rounds (should make about 7-8). If making homemade breadcrumbs, cut the English muffins into small cubes and convert to breadcrumbs by putting in a blender or food processor on high for 10-15 seconds. Spread the breadcrumbs on a large plate and mix with the parmesan cheese. Put the egg substitute/whites in a small plate or shallow bowl. Dip each eggplant round in the egg mixture to wet each side and then coat each side with bread crumbs. Place the coated rounds on a baking sheet coated with cooking spray and bake for 10 minutes. Flip them over and bake for another 10 minutes. Meanwhile pour 1 cup of marinara sauce to coat the bottom of a 9x12 inch baking dish. Place the baked eggplant rounds to line the dish and then top with the other 1 cup sauce. Bake covered with aluminum foil for 15 minutes. Uncover, sprinkle with the basil and mozzarella cheese and bake uncovered for another 5 minutes or until cheese is melted.

Makes 7-8 servings

Serving size: 1 eggplant round Calories 110 Protein 7 g Carb 15 g Fiber 5 g Sugars 6 g Fat 3 g Saturated fat 1 g Sodium 326 mg


Wednesday, January 13, 2010

Parmesan Brussels Sprouts With Turkey Bacon and Red Onion

These three simple ingredients are used to add a nice subtle flavor to this side dish.


2 cups of washed, stems trimmed and halved Brussels sprouts,
1/3 cup diced red onion
2 slices turkey bacon (*use a gluten-free brand such as Trader Joes or Jennie-O if you are on a gluten free diet)
ICB spray or olive oil using olive oil sprayer (if both n/a use 2 teaspoons of olive oil)
2 tablespoons grated parmesan cheese(*use a gluten-free brand such as Trader Joes if you are on a gluten free diet)


Cook the Brussels sprouts until almost done- they can be cooked by either boiling them in a pot of water, steaming in a pyrex dish in an half inch of water, or even quicker, put them in a Glad® Simply Cooking™ Microwave Steaming Bag and heat on high for about 4 minutes. Meanwhile, spray a medium sized pan with ICB or olive oil (1 teaspoon lightly drizzled or sprayed on to the pan using olive oil sprayer) and put on medium heat. Add the onion and turkey bacon and sauté for until just before they get brown, about 5-7 minutes. Throw in the cooked Brussels sprout halves and spray a few times more with ICB or olive oil sprayer (or drizzle with another teaspoon of oil) and sauté until the Brussels sprouts are lightly browned and tender. Top with parmesan cheese and serve.

Note : you can serve this dish hot, it is also nice at room temp or cold topped with Maple Mustard Vinaigrette

Makes 2 cups, 4 servings

Serving size: ½ cup Calories 100 Protein 5 g Carb 8 g Fiber 3 g Sugars 2 g Fat 6 g Saturated fat 1.5 g Sodium 160 mg


Sunday, January 10, 2010

Ridiculously Easy and Healthy Fruit Yogurt

This easy recipe is higher in protein lower in carb and fat than most store bought fruit yogurts yet is very creamy and tasty.


1 cup nonfat Greek Yogurt (plain)
2 Tablespoons low sugar jam (I used Trader Joes brand, Smuckers also makes one)


Put the yogurt into a small dish, spoon in the jam and stir well. Chill if not eating immediately.

Makes 1 cup, 2 servings

Variation: If you are not opposed to artificial sweeteners and want to cut more calories and carbs you can use sugar free jam.

Serving size ½ cup Calories 85 Protein 11g Carb 9.5 g Fiber 0 g Sugars 8 g Fat 0 g Saturated fat 0 g Sodium 40 mg


Wednesday, January 6, 2010

BLT Snack Wrap

This is a healthy twist on the classic BLT and weighs in at only about 100 calories. Great for a filling snack. You can also make two and serve with veggie soup or a salad for nice meal.


1 lower carb tortilla or small whole wheat tortilla
1 teaspoon light mayo
¼ cup chopped tomato
1-2 lettuce leaves
2 slices extra lean turkey bacon (I used Jennie O)


Cook the bacon on a skillet or microwave according to package directions until crispy. Spread the mayo to evenly coat the tortilla. Top with lettuce, tomato and bacon, roll up and eat!

Makes 1 serving

Serving size: 1 wrap Calories 105 Protein 9 g Carb 13 g Fiber 7 g Sugars 0 g Fat 4 g Saturated fat 0 g Sodium 335 mg

Labels: lower fat, lower carb, lower sodium, appetizers, entrée, kid friendly


Sunday, January 3, 2010

Low Cal Tomato Garden Soup

A nutritious soup packed full veggies, very tasty with little calories. Cook up a batch of this after a season of holiday splurging!


3/4 cup chopped white onion
1.5 cups chopped celery
1.5 cups chopped carrots
1.5 cups chopped zucchini
1.5 cups cut green beans
½ teaspoon garlic powder
1 teaspoon dried oregano
Two 14 ounce cans chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
One 14 ounce can stewed tomatoes
ICB or olive oil sprayer (or 1 teaspoon olive oil)
chopped fresh basil (optional, to garnish)


Put the onions, carrots and celery into large sized pot sprayed with ICB or olive oil sprayer (or 1 teaspoon olive oil) and sauté on medium heat until just before tender (about 10 minutes). Put in the rest of the veggies, garlic powder, oregano, canned tomatoes and broth and bring to a light boil. Reduce to low heat and simmer until the veggies are tender, about 10-15 minutes. Stir in chopped basil and serve.

If you are watching your sodium you can use low sodium chicken/vegetable broth in place of regular.

Makes 8 cups, 8 servings

Serving size: 1 cup Calories 50 Protein 2 g Carb 9 g Fiber 3 g Sugars 5 g Fat 1 g Saturated fat <1 g Sodium 570 mg

Labels: soups, veggies, vegetarian, lower fat, lower carb


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