October 2, 2014

Skinny Recipe: Santa Fe Veggie Chili

Break out your big pot or slow cooker and fix up a batch of this delicious, savory vegetarian chili! Not only are vegetarian options a nice change of pace, but they also take half as much time to prepare compared to meaty dishes. This chili is ready in under an hour (although it tastes best the next day, as does most chili), and packed with protein, fiber – and flavor!

Veggie Chili TSOLC 500 Skinny Recipe: Santa Fe Veggie Chili
Photo courtesy Flickr user Eunice

Serving Size: 1 cup
Servings Per Recipe: 16

Ingredients

1 tablespoon extra virgin olive oil
1 jalapeno pepper, seeded and finely chopped
1/2 cup chopped onion
1 1/3 cups chopped red and yellow bell peppers
6 teaspoons chili powder*
1 1/2 teaspoons paprika
1/4 teaspoon garlic powder
3/4 teaspoon ground cayenne pepper
1/2 cup Splenda, granulated*
3 tablespoons balsamic vinegar
1 (28 ounce) can crushed tomatoes with thick tomato puree
1 (19 ounce) can black beans, undrained
2 (19 ounce) cans dark red kidney beans, undrained
1 (19 ounce) can cannellini beans or chickpeas, undrained
1 (10 ounce) package frozen whole kernel corn
Optional: 1 (12 oz) package of vegetarian crumbles

Directions

In a large, non stick, stock pot heat olive oil. Saute jalapeno pepper, onion, and red and yellow peppers over medium heat until onions are translucent (5-8 minutes). Add the remaining ingredients and slowly bring to a boil. If you like the meaty texture of the veggie crumbles, you can add them now. Cover pot and simmer on low heat for 20 minutes.

Chili tastes best when allowed to sit overnight so I recommend cooling to room temperature and refrigerating it overnight in the pot, covered.

Bring to a boil the next day over a low heat, stirring occasionally. Serve piping hot with corn bread and a variety of toppings like chopped green onions, Greek yogurt instead of sour cream, avocado and shredded low-fat cheddar cheese.

*If hot chili is preferred, increase the ground cayenne red pepper to 1 teaspoon, and increase the chili powder to 7 teaspoons. If sweeter chili is preferred, increase Splenda to 2/3 cup.

Nutrition Information

Calories 170
Total Fat 2g
Cholesterol 0mg
Sodium 500mg
Total Carbs 31g
Dietary Fiber 10g
Sugars 3g
Protein 9g

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October 1, 2014

Quick Tip: Be More Like Popeye

Buy a package of ready-to-eat spinach leaves this week. Add to salads, sandwiches, soups, or vegetable stir-fry.

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September 30, 2014

6 Ingredients for a Healthy Tailgate

Football season is here and that means game-day viewing parties and tailgates full of chips, dip, wings, and beer. If you indulge in all those treats, you may end up packing on the pounds. So before you have to unbuckle the belt a notch or two, make sure you have these six ingredients on your spread for a healthy tailgate.

Healthy Tailgate The Skinny on Low Cal 6 Ingredients for a Healthy Tailgate

Seasonal fruit and vegetables

The fall season is filled with nutritious and delicious produce, including pears, apples, winter squash, and pumpkins. Add cubes of sweet potatoes or butternut squash to your chili and instead of traditional potato or corn chips, make a batch of apple chips sprinkled with cinnamon. It’s easier than you think: Slice apples thinly, place them in a single layer on a baking sheet, and bake for an hour at 200 degrees F.

Lean protein

Use lean beef, skinless, boneless chicken breast, ground turkey breast, and vegetarian proteins like beans and tofu to keep the calories and saturated fat on the lower end. Make a veggie bean chili, grilled chicken kebabs, or turkey sloppy Joes in place of the classic tailgating dishes. Or go fancy and serve sliced sirloin steak, which will certainly be a crowd pleaser!

Interactive foods

In-shell pistachios and edamame pods are both full of nutrients and will take longer to eat since they require some work on your part. That means you’ll eat more slowly and register what you’re eating before you eat too much.

Hydrating foods and beverages

Party foods can often be salty, so make sure to wash them down with water and other low-calorie beverages like diet soda, iced tea, or light beer. Alcoholic cocktails and wine are also ok in moderation, but keep in mind they can be dehydrating and add unwanted calories. And when it comes to hydration, don’t forget about certain foods like bell peppers, oranges, and cucumbers, which have a high water content.

Lightened-up sweets

No party is complete without a sweet treat! Save some room and keep calories in check with poached pears, dark chocolate s’mores, and the perfect pumpkin pie.

Move it, move it!

To balance out all the good eats, get up and move! Dance during the halftime show, throw around your own football, or go for a walk around the block to get your blood flowing and your metabolism going.

Jessica Levinson Headshot 150x150 6 Ingredients for a Healthy TailgateJessica Fishman Levinson, MS, RDN, CDN is a registered dietitian nutritionist and the founder of Nutritioulicious, a nutrition consulting business in the New York area. She is an experienced nutrition writer, author and speaker and consults for food and beverage companies, including the Calorie Control Council, The Coca-Cola Company, Daisy Brand Cottage Cheese, Fresh Express, and the Corn Refiners Association, though the ideas expressed are her own. She is an active member of the Academy of Nutrition and Dietetics (AND) and various Dietetic Practice Groups of the AND, including Nutrition Entrepreneurs, Food and Culinary Professionals, and Dietitians in Business and Communications. Follow her out on Twitter @jlevinsonRD and check out her blog Nutritioulicious.

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September 26, 2014

Skinny Recipe: Sweet and Sour Pork with Pineapple

Love Sweet and Sour Pork, but hate the way all that added fat, sodium and carbs make you feel later? Try my lightened up version of your favorite Chinese dish with half the calories of a traditional fast food recipe. The difference is in the extra fruits and veggies, stir frying instead of deep frying, and replacing the sugar in the sauce with Splenda. Skip the rice and serve with a big helping of steamed vegetables like mushrooms, celery, bok choy, snow peas, carrots and broccoli.

light sweet sour pork recipe TSOLC 1024x682 Skinny Recipe: Sweet and Sour Pork with Pineapple

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