Tag Archives: pepper

Big Pot o’ Chili

Savory, hot chili – make it as spicy or as mild as you like. This one bulks up the veggies and uses turkey and very lean ground beef so it comes in at a low calorie count for a good sized portion. For 400 calories you can have a huge portion ! Try making this the next time you have a football party.

All the different tomato products used in this recipe have their own unique flavor and the combination of them is just perfect. But if you don’t particularly like one or another, feel free to substitute.

Cook this stovetop for hours to get that deep, rich, long simmer flavor – or you can cook this in the crock pot all day long while you are at work. Chili also does well in a pressure cooker. If you need instructions, just write to me and I’ll be happy to send you info.

Big Pot o' Chili
Big Pot o' Chili

20 servings
210 calories per serving

2 T oil
1 onion, chopped
20 oz. lean ground turkey
16 oz. very lean ground beef
5 ribs of celery, sliced
1 green pepper, chopped
1 yellow pepper, chopped
Salt and pepper to taste
4 t minced garlic
10 oz. mushrooms, chopped
15.5 oz. can chick peas, rinsed and drained
15.5 oz. can black beans, rinsed and drained
15.5 oz. can kidney beans, rinsed and drained
2 15.75 oz. cans Campbells Pork and Beans (this addition really mellows out the tomato base)
28 oz. petite diced tomatoes
14.5 oz. fired roasted diced tomatoes
14.5 oz. stewed tomatoes
3 oz. chipotle peppers in adobo sauce, chopped (if you don’t like heat, remove this ingredient. If you like it very spicy, add more of this ingredient)
29 oz. tomato sauce
1 T salt
1 T pepper
2 T garlic powder
1 T onion powder
5 T chili powder
3 t cumin
2 t basil flakes
2 t parsley flakes
3 t oregano flakes

Heat the oil in the bottom of a large dutch oven or soup pot. Saute onions, celery and green pepper and yellow pepper 15 minutes. Add the turkey and beef and continue cooking until meat is done. Be sure to break up meat into little pieces as it cooks. (if cooking in a crock pot, do this first step stove top in a skillet and then turn it all into a heated crock) Add garlic and mushrooms and stir. Add all spices and mix well. Bring to a boil them lower and simmer for 2-3 hours on a low heat. Stir occasionally and adjust spice during the last half hour of cooking. (if cooking in a crock pot, cook on low 8-10 hours or high 5-6 hours)

The leftovers freeze well – so don’t be afraid of the huge serving size. You can also cut this in half and make 10 servings – just halve everything. Serve with low fat sour cream and low fat shredded cheddar as a garnish / topping.

Chickpea Salad

This is another one of those really versatile salads – you can add into this bits of pieces of all the little leftover bits of veggies in your frig without really changing the calorie count all that much. This is great next to a sandwich or sometimes I have it all on its own with a few Triscuits next to it and call it a meal !

Chickpea Salad
Chickpea Salad

4 servings
286 calories per serving

2 14 oz. cans chick peas, drained and rinsed
1 stalk celery, thinly sliced
4 radishes diced small
1 green pepper diced small
½ c chopped parsley
1 T lemon juice
1 T vinegar
1 T oil
Salt and pepper to taste
½ t garlic powder
½ t onion powder
¼ t celery salt

Combine beans and all veggies and then add the rest of the ingredients and mix well.

Curry Lime Chicken Kabobs

You know the drill – toss the skewers and throw this in a grill basket ! But I still call it a “Kabob” recipe so you can visualize it :) The yogurt sauce is JUST PERFECT in this recipe. Serve with some cous cous on the side.

Curry Lime Chicken Kabobs
Curry Lime Chicken Kabobs

4 servings
261 calories per serving

1 lb. boneless skinless chicken breast, cut into bite size pieces
½ c plain yogurt
¼ c chopped cilantro
1 t grated lime zest
2 T lime juice
2 T oil
1 T honey
1 T Dijon mustard
2 cloves garlic, minced
½ t curry powder
¼ t salt
¼ t pepper
2 green bell peppers cut into 1 inch pieces
1 zucchini in ½ inch slices
10 grape tomatoes
Pam

For the marinade, mix yogurt, cilantro, lime peel and juice, oil, honey, mustard, garlic, curry, salt and pepper. Place chicken in a zip loc and pour in the marinade and refrigerate 4-24 hours. Heat grill and spray a grill basket with Pam. Cook 15 minutes or until chicken is done, stirring occasionally so that all sides of the meat and veggies get browned.

Black Bean Chili (Crock Pot)

This is one of the most awesome chili recipes I have ever made ! The depth of flavor was amazing. This is a truly authentic, rich, aromatic and spicy chili that is just plain PERFECT. Don’t forget the squirt of lime just before serving – it actually makes a big difference in the total package.

Black Bean Chili (Crock Pot)
Black Bean Chili (Crock Pot)

10 servings
280 calories per serving

1 lb. dried black beans, rinsed
1 T oil
1 T mustard seeds
2 T chili powder
1 1/2 t cumin seeds
1/2 t cardamom seeds (or ground cardamom)
2 medium onions, chopped
1 lb. sliced mushrooms
8 oz. jarred salsa verde (medium heat)
1/4 c water
4 c vegetable broth
6 oz. can tomato paste
½ t salt
2 T minced canned chipotle peppers in adobo sauce
1 1/4 c shredded low fat cheddar cheese
1/2 c low fat sour cream
1/2 c chopped cilantro
2 limes, cut into wedges

Place beans in a bowl with 2 quarts of water and soak overnight. Mix oil, mustard seeds, chili powder, cumin and cardamom and place in a hot Dutch oven for 30 seconds to release more flavor then add in onions, mushrooms, tomatillos and water. Cover and cook 7 minutes then uncover and cook 15 minutes to lightly brown the veggies. Then add broth, tomato paste, salt and chipotles and mix. Place beans in a slow cooker and pour over the vegetable mix. Cover and cook on high 6-8 hours. Place into bowls and garnish with sour cream and cilantro and squirt with lime.

Poblano Grilled Cheese

Looking for something a little spicy and a little different? This will definitely perk up your lunch ! The poblano pepper makes a great grilled sandwich – coupled with the bean and salsa mash, you barely want anything else – even the cheese becomes secondary (and that is often IMPOSSIBLE).

Poblano Grilled Cheese
Poblano Grilled Cheese

4 servings
305 calories per serving

4 poblano peppers
14 oz. can pinto beans
3 T salsa
1/8 t salt
½ c shredded low fat Cheddar cheese
2 T low fat plain yogurt
2 T chopped cilantro
8 slices 45 calorie per slice whole wheat bread
ICBINB Spray

Place peppers in a glass bowl, cover with plastic wrap and microwave 4 minutes to soften. Let sit covered until cool. Mix beans with salsa and salt and mash most of them to form a paste. Mix cheese with yogurt and cilantro. Heat a Panini maker or indoor grill with a press. Spread the bean mix on 4 slices of bread and then top with the cheese mix. Split the peppers in half and remove the seeds then place peppers over the cheese and finish the sandwich. Spray both sides of the sandwiches with 5-6 squirts of ICBINB spray. Grill until golden brown.

Southwest Pork Soup

Tender pork, spicy broth – the flavor is just fantastic ! If you don’t enjoy spice, just remove the jalapeno and you will still end up with a great tasting pork soup.

Southwest Pork Soup
Southwest Pork Soup

4 servings
325 calories per serving

Pam
1 c onion, chopped
2/3 c green bell pepper, chopped
1 c chopped mushrooms
1 T minced garlic
1 jalapeño pepper, seeded and minced
1 lb. pork tenderloin in bite sized pieces
2 c chicken broth
2 c beef broth
1 c water
2 t chili powder
1 t ground cumin
1/2 t salt
1/4 t pepper
15 oz. kidney beans, rinsed and drained
14 oz. can diced tomatoes, undrained
2 T cilantro, chopped
1 c avocado, diced

Heat a non stick soup pot then spray with Pam. Add onion and cook 5-6 minutes adding a bit of hot water if necessary to keep onions moist. Add pepper, mushrooms, garlic and jalapenos and cook another 3 minutes then add pork and cook another 10 minutes. Add broth, water, spices, beans and tomatoes and bring to a boil then reduce heat and simmer 10 minutes. Stir in cilantro just before serving. Spoon into bowls and top with avocado pieces.

Chicken Cacciatore in a Snap

For years I used MY standard chicken cacciatore recipe and I was very wary of trying a new one. Let me tell you, this one really fits the bill for a tasty, flavor packed, nutritious version that will quickly become one of your favorites.

Chicken Cacciatore in a Snap
Chicken Cacciatore in a Snap

4 servings
297 calories per serving

1 lb. boneless, skinless chicken breasts, cut into small pieces
1 t oregano flakes
1/2 t basil flakes
1/4 t red pepper flakes
Pam
2 c sliced mushrooms
3/4 c chopped bell pepper
1 1/2 c fat free marinara sauce
1/4 c water
½ t garlic powder
½ t onion powder
1/4 t salt
1/4 t black pepper
1/2 c shredded Parmesan cheese
2 T sliced fresh basil

Heat a large skillet on medium high and spray with Pam. Add chicken to pan with oregano, basil and red pepper. Saute until lightly browned, about 5 minutes. Add mushrooms and pepper and cook 5 minutes. Stir in sauce, salt, pepper, onion powder, garlic powder and water and bring to a simmer. Cover and reduce heat to low. Simmer 10 minutes. Remove from heat, sprinkle with cheese and fresh basil. Serve immediately.

Grilled Cajun Chicken Sandwiches

This is a sandwich that makes your mouth happy :) The combination of the Cajun flavoring on the chicken along with the roasted red pepper and pepperoncini is just perfect. This one is a sure crowd pleaser and cut into strips, would make a great appetizer.

Grilled Cajun Chicken Sandwiches
Grilled Cajun Chicken Sandwiches

1 serving
330 calories per serving

2 slices Italian bread
1 ½ t light mayonnaise
6 slices Cajun spiced deli chicken breast (if unavailable, sprinkle roasted deli chicken with some Cajun seasoning)
3 strips jarred roasted red peppers
1 small pepperoncini pepper sliced
1 no fat cheese slice (Kraft Singles are nice and creamy!)
2 t lite Italian dressing

Brush the outside of the sandwich with the dressing and cook in a skillet 3 minutes per side or until golden brown. Spread mayo on bread and then add all the ingredients.

Pork Chop Suey

Authentic and delicious. This Asian meal is memorable, brilliant and I want more NOW ! :)

Pork Chop Suey
Pork Chop Suey

4 servings
280 calories per serving

1 c chicken broth
3 T soy sauce
2 T molasses
1/4 t pepper
5 ts cornstarch
2 T oil, divided
1 lb. pork tenderloin, trimmed, halved lengthwise and cut into strips
1 medium onion, sliced thinly
1 medium red or green bell pepper, sliced thinly
3 c bean sprouts (fresh or canned from the asian section of your market)
1 T minced fresh ginger

Mix broth, soy, molasses and pepper. Take 2 T of the mix and stir in cornstarch and set aside. Heat 1 T oil in a non stick skillet and cook pork. Cook 5 minutes to brown it and then place in a bowl and set aside. Add 1 T oil to the skillet and cook onion 3 minutes then add the pepper and cook another 3 minutes. Add bean sprouts and ginger and cook another 3 minutes then add the broth and bring to a boil. Cook 4 minutes and then add cornstarch mix and pork and cook 2-3 minutes to thicken sauce and finish up the pork.

For just 130 calories, add ½ c of chow mein noodles to the side.

Southwest Ranch Salad

This is simple to make and you can even pack it up to go as it travels well. All the southwest flavors mingle nicely and it’s a refreshing lunch salad. If you don’t like Ranch dressing, substitute any other low fat or no fat dressing.

Southwest Ranch Salad
Southwest Ranch Salad

4 servings
380 calories per serving

4 c mixed salad greens
15 oz. can black beans, drained and rinsed
10 oz. frozen corn, thawed and drained
1 large red pepper, chopped
4 medium tomatoes, chopped
1 c low fat shredded cheddar cheese
½ c low fat ranch dressing
2 T cilantro, chopped

Arrange greens on plates and top with beans, corn, peppers, tomatoes and cheese. Top with dressing and cilantro.

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