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Turkey and White Bean Chili

Tired of turkey sandwiches? Here’s a fresh way to put those Thanksgiving leftovers to good — make that delicious— use.

Description
This yummy chili can be made many different ways, so you’re free to experiment. Try using chicken instead of turkey, or replace the white beans with navy, black, or pinto beans. Top it with a tablespoon or two of shredded low-fat cheddar or Monterey Jack cheese, sliced scallions, or chopped cilantro. For a smoky taste, you can use chipotle chili powder instead of the regular kind.

2 (1 1/4–cup) servings

Prep time: 10 minutes
Start to finish: 30 minutes

Ingredients
1/2 tablespoon extra-virgin olive oil
1/2 medium onion, roughly chopped
1 garlic clove, minced
1/2 pound turkey breast meat, cut into 1/2″ pieces
1/2 tablespoon chili powder
1/2 teaspoon ground cumin
1/2 (15-ounce) can cannellini beans, rinsed and drained
1/2 (14 1/2–ounce) can Mexican diced tomatoes
1/2 cup low-sodium chicken broth
Salt and freshly ground black pepper

Instructions
Heat oil in a large saucepan over medium-high heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add garlic and cook 1 minute more.

Add turkey, chili powder, and cumin; cook, stirring often, until turkey is no longer pink inside, about 5 minutes.

Add beans, tomatoes with juice, and broth; bring to a boil. Reduce heat to medium-low, cover, and simmer until flavors blend, about 15 minutes. Season with salt and pepper to taste and serve.

Recipe from The South Beach Diet Quick & Easy Cookbook.

Nutritional information
260 calories
5 g total fat (0.5 g sat)
21 g carbohydrate
34 g protein
6 g fiber
500 mg sodium

Roasted Red-Pepper, Feta, and Mint Dip

Serve this full-flavored dip with crunchy raw veggies like cucumber slices, broccoli florets, and red-pepper sticks. You can also enjoy them with warm whole-wheat pita or whole-grain crackers.

Roasted Red-Pepper, Feta, and Mint Dip (Phase 1)

Makes about 1 3/4 cups

Ingredients
1 (12-ounce) bottle roasted red peppers, drained, rinsed, and chopped
1 clove garlic, coarsely chopped
4 ounces reduced-fat feta cheese
4 ounces reduced-fat cream cheese
1/4 cup nonfat plain yogurt
3 tablespoons finely chopped fresh mint
2 tablespoons fresh lemon juice (from 1 lemon)
1 tablespoon extra-virgin olive oil
Salt, as desired

Instructions
Combine red peppers and garlic in food processor or blender. Pulse until well blended. Add remaining ingredients, except salt; process until blended but still thick. Add salt and additional lemon juice to taste. Refrigerate for 30 minutes to allow flavors to blend. Serve cold.

Make-Ahead Tip: Dip can be made 3 days ahead. Cover and refrigerate.

Nutritional information
47 calories
2 g total fat (1 g sat)
5 mg cholesterol
4 g carbohydrate
2 g protein
0 g fiber
239 mg sodium

Source: SouthBeachDiet.com

Fast Food Fix

Fast food is everywhere, and occasionally it’s unavoidable. Just because you need to grab something fast, however, doesn’t mean that you can’t grab wisely. Almost any fast-food menu includes foods that you can eat. Here are a few tips to keep in mind when you’re at the drive-through window. Feel free to add your own Fast Food Fixes below.

Fast-food burger chains (McDonald’s, Wendy’s, Burger King):

* Choose garden side salads with reduced-fat or fat-free salad dressing. Remove the crackers and cheese.

* From the sandwich menu, choose skinless, boneless chicken breast, grilled or charbroiled. Remove the bun and eat the chicken with a salad or use it to top your salad.

Fast-food sandwich chains (Panera, Subway, Bruegger’s):

* Go for the simplest sandwich options: Try a low-carb, whole wheat tortilla filled with chicken or turkey breast, lean ham, or lean roast beef. Include spinach, tomato, pepper, onion, cucumber, or any other vegetables that are appropriate for your current diet Wave.

* Topping selections: Add Dijon mustard, a reduced-fat or fat-free Italian salad dressing, or a small amount of oil and vinegar for flavor. Add just a tablespoon of Parmesan or feta cheese.

Source: SonomaDiet.com

Couples Therapy to Help You Diet?

“It’s becoming a very toxic relationship. I’m recommending couples therapy for you and your diet!”

Spicy Chicken and Black-Bean Tacos

Heat up a cold night with this spicy Mexican dish. This quick-cook recipe, from SouthBeachDiet.com, makes for a delicious and stress-free weeknight meal you and your family will love.

Makes 4 servings

Description
Seasoned with a flavorful dry rub that’s put together with simple pantry basics, these soft tacos are tasty and easy to prepare.

Prep time: 15 minutes
Start to finish: 15 minutes

Ingredients
Rub
2 teaspoons garlic powder
2 teaspoons paprika
2 teaspoons dried thyme
1 teaspoon cayenne
1 teaspoon freshly ground black pepper

Chicken
1 pound boneless, skinless chicken breasts
1 1⁄2 tablespoons extra-virgin olive oil
1 medium onion, chopped
1 (15-ounce) can black beans, rinsed and drained
1 medium tomato, chopped
1⁄4 cup minced fresh cilantro, plus whole leaves for garnish
4 (8″) whole-wheat tortillas

Instructions
For the rub: In a small bowl, combine garlic powder, paprika, thyme, cayenne, and black pepper.

For the chicken: Lightly pound each chicken breast to an even 1⁄2″ thickness. Rub a thick layer of the spice mixture onto both sides of each chicken breast.

In a large heavy skillet, heat 1 tablespoon of the oil over high heat until hot but not smoking. Add chicken and cook until blackened on both sides and cooked through, 2–3 minutes per side. Transfer chicken to a cutting board.

Reduce heat to medium and add remaining 1⁄2 tablespoon of oil and onion to the skillet. Cook, stirring to scrape up any brown bits clinging to the bottom of the skillet, until onion is softened, 1–2 minutes. Add beans and cook until heated through, 2–3 minutes. Remove from the heat and stir in tomato and minced cilantro.

Warm tortillas according to package directions. Cut chicken on the diagonal into 1⁄2″-thick slices. Place tortillas on 4 plates. Divide chicken and beans among tortillas. Fold tortillas into cones and top with cilantro leaves.

Nutritional information
410 calories
10 g total fat (1 g sat)
42 g carbohydrate
36 g protein
8 g fiber
540 mg sodium

Lose Weight by Text Messaging?

If you’re annoyed by your child’s constant cell phone text messaging, don’t be! Text messaging may have some health benefits! A new study from the University of North Carolina suggests that cell phone text messaging could be used to reduce children’s chances of becoming overweight later in life, by helping them monitor their own behaviors now.

How so? Writing down your caloric intake and other diet information is considered very important for long-term success of weight loss. Traditionally, people trying to lose weight write down on paper how many calories they consume, how many calories they burn in exercise and how much they weigh. While a paper diary can be very effective, researchers had a hunch that the same concept might work better in children if they could report their self-monitoring via cell phone text messaging – and receive feedback messages in return.

“Cell phone text messaging is something that’s very familiar to most children now, since they’ve grown up with it,” said on of the researchers. “By using this technology, we were hoping to make self-monitoring on a diet seem more like fun to them and less like work.”

So the researchers gave each family in a controlled text messaging group a cell phone to be used only for study-related messages. They were instructed to send two messages per day (one from the parent and one from the child) reporting their answers to the three questions. Each time a message was sent, the sender received an immediate, automated feedback message based on what the sender reported. The researchers generated hundreds of feedback messages for the study. One example was, “Wow, you met your step and screen time goals – congratulations! What happened to beverages?”

And the results? Children in the text messaging group stayed with the weight loss self-monitoring program longer than peers who used a paper diet diary, and in addition those who used cell phone text messaging were more likely to stick to their diet than those who used the traditional paper diary.

Source:

University of North Carolina School of Medicine

Reduce Our Dependence on Foreign Oil

“I like Italian Dressing on my salad, but I’m trying to reduce my dependence on foreign oil!”

Cranberries: Not Just for Thanksgiving!

Cranberries are much more than just a traditional Thanksgiving side dish. They’re a tart but tasty fruit that offers many health benefits. Research has found that cranberries are an excellent source of the phytochemicals (plant chemicals) known as proanthocyanidins. Studies show that these compounds prevent harmful bacteria from adhering to the lining of the urinary tract, thereby preventing painful urinary-tract infections.

While frozen cranberries are available year-round, now is the perfect time to enjoy fresh, unsweetened cranberries. They’re in season from September through December. You can enjoy unsweetened cranberries starting in Phase 2 of the South Beach Diet.

Buying
At this time of year, cranberries are available fresh or frozen. If you’re purchasing fresh cranberries, make sure they’re firm and bright red, with no signs of discoloration. If you’re buying frozen cranberries, make sure they aren’t packaged with added sugars.

Storing
Keep fresh cranberries in the refrigerator for up to two weeks, or freeze them in an airtight bag or container for up to a year. (Freezing is an especially convenient storage method for cranberries because they don’t need to be thawed before cooking.)

Preparing
Cranberries, which are too tart to be eaten raw, become tangy-sweet when cooked. They make a vibrant holiday relish and a tasty addition to salads and home-baked, whole-grain breads. More delicious options: Add cranberries to homemade compotes, toss them in wild rice or other warm-grain salads, or combine them with other fall fruits, like apples and pears, to create delicious, fruity, and whole-grain crisps. However you choose to use them, make sure you offset their tartness with other ingredients.

Source: SouthBeachDiet.com

Start Your Day with a Protein Rich Breakfast that Keeps Hunger at Bay!

Rising to a delicious breakfast makes getting out of bed worthwhile! To start your day with a meal that’s rich in lean protein keeps hunger at bay, you’ve got to try this recipe, from SouthBeachDiet.com.

Makes 2 servings

Ingredients
2 medium artichokes
2 slices Canadian bacon
2 eggs
4 tablespoons Mock Hollandaise Sauce (see recipe below)

Instructions
Wash the artichokes. Cut off the stems at the base, and remove the small bottom leaves. Stand the artichokes upright in a deep saucepan filled with 2 to 3 inches of salted water. Cover and boil gently, 35 to 45 minutes. Turn the artichokes upside down to drain.

Spread the artichoke leaves open like flower petals. With a spoon, carefully remove the center petals and the fuzzy center from the artichoke bottoms and discard. Keep the artichokes warm.

Brown the Canadian bacon in a skillet, and poach the eggs in boiling salted water. Place a bacon slice in each artichoke. Top with a poached egg and 2 tablespoons of Mock Hollandaise Sauce. Serve immediately.

Mock Hollandaise Sauce
Ingredients
1⁄4 cup liquid egg substitute
1 tablespoon Smart Balance spread (or any other trans fat–free margarine)
1 teaspoon fresh lemon juice
1⁄2 teaspoon Dijon mustard
Dash ground red pepper

Instructions
In a 1-cup microwavable liquid measure, combine the egg substitute and the spread. Microwave on low (20 percent) for 1 minute, stirring once halfway through cooking, until the spread is softened.

Stir the lemon juice and mustard into the egg substitute mixture. Microwave on low for 3 minutes, stirring every 30 seconds, until thickened. Stir in the pepper.

If the mixture curdles, transfer to a blender and process on low speed for 30 seconds, until smooth.

Nutritional information
227 calories
12 g total fat (3 g sat)
225 mg cholesterol
16 g carbohydrate
18 g protein
8 g fiber
540 mg sodium

Source: SouthBeachDiet.com

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