Black Bean Turkey Chili

IMG_1643

One of my favorite one-pot meals is chili. A warm bowl keeps the chill away on a cold day. A big pot serves a hungry crowd on gameday. And it doesn’t get much easier than browning some ground meat then tossing everything in one pot to cook for 30 minutes!

IMG_1641

This recipe keeps the calories low and the flavors fresh with a combination of ground turkey and smoked turkey sausage. Personally, I prefer black beans instead of kidney beans, but either would work well in this recipe. Black beans are also high fiber and easy to find canned with no salt added. Corn for crunch and a rich blend of tomatoes with classic spices round out the flavor profile for a traditional one-pot meal with a few flavor twists!

IMG_1649

Black Bean Turkey Chili

  • Servings: 8
  • Difficulty: easy
  • Print

A fresh twist on a classic gameday dish that warms the hands and heart on a cold day and makes the taste buds happy, too.

Ingredients

  • 1 pkg (14oz) turkey smoked sausage (Hillshire Farm), coarsely chopped
  • 1 pkg (1lb) ground turkey 90% lean (Jennie-O)
  • 2 cans (14.5oz) black beans no-salt-added (Great Value)
  • 2 cans (14.5oz) diced tomatoes no-salt-added (Great Value)
  • 1 can (6oz) tomato paste (Great Value)
  • 1 1/4 cups frozen whole kernel corn (Great Value)
  • 1 medium white or sweet onion, finely diced
  • 1 package low-sodium mild chili seasoning (McCormick)
  • 1 3/4 tbsp granulated garlic (Great Value)
  • 1 tbsp parsley flakes (5th Season)
  • 1 tsp chili powder (First Street)
  • 1 tsp salt-free southwest chipotle seasoning (Mrs. Dash)
  • 1 cup water

Directions

Stove-Top
  1. In a large pot, brown the ground turkey and drain.
  2. Add all remaining ingredients and stir until well-mixed.
  3. Cook over medium-low heat for at least 25 minutes to an hour, stirring occasionally.
Slow-Cooker
  1. In a skillet, brown the ground turkey and drain.
  2. Add all ingredients to slow-cooker and stir until well-mixed.
  3. Cook on low (depending on your slow-cooker) for 2-4 hours, stirring occasionally.

Nutrition information

Makes 8 servings. Calories: 350, total fat 11g, cholesterol 78mg, sodium 735mg, potassium 666mg, total carbs 37g, protein 27g. (Courtesy MyFitnessPal Recipe Creator.)

Tips

  • Like your chili spicy? Use medium or hot chili seasoning, add more chili or cayenne powder, and/or add your favorite variety of peppers!

Zesty Grilled Tri-Tip

I’m a huge fan of barbecue. From the moment I started cooking I wanted to learn to barbecue. So far, this tri-tip is as close as I’ve come. Technically this might be grilled and not barbecued (depending on where you’re from and who you ask), but either way, it’s delicious!

One of the tricky things about barbecue is the seasonings and sauces often used to enhance flavor before and after cooking add extra fats and sugars that aren’t very healthy. That’s where tri-tip and dry rubs come in. Tri-tip is one of the leaner (and more affordable!) cuts of beef roast. And a well-thought-out dry rub can avoid some of the extra fats and sugars as well.

The flavor profile in this recipe is quite versatile and it pairs well with many different flavor profiles. Also, it makes several servings, so share it with family and friends or keep the leftovers for another meal!

Zesty Grilled Tri-Tip

  • Servings: 10
  • Difficulty: moderate
  • Print

A zesty high-protein, low-sodium take on a classic grilled meat. This grilled protein takes a bit of work and time but the results are delicious and leftovers can save time preparing future meals.

Ingredients

  • 2 1/2 lbs (or more) tri-tip
  • 1/4 cup lime juice
  • 1 tbsp granulated garlic (Great Value)
  • 1 tbsp smokehouse maple seasoning (Grill Mates)
  • 2 tsp mesquite seasoning (Grill Mates)
  • 1 tsp salt-free southwest chipotle seasoning (Mrs. Dash)

Directions

  1. Prior to cooking, set the tri-tip out in a large dish to warm to room temperature.
  2. In a bowl, combine and mix the seasonings until well-mixed.
  3. Rub about half of the lime juice over the tri-tip. Then rub about half the seasoning mixture over the tri-tip.
  4. Turn the tri-tip over, rubbing with remaining lime juice and seasoning mixture. Then cover with aluminum foil and let rest for at least 15-20 minutes (up to 2 hours)  until ready to grill.
  5. Preheat grill to 450-500ºF. Keep one area lower heat for indirect cooking.
  6. Once the grill reaches at least 450º, cook the tri-tip over indirect heat, starting with the fat-side facing upward. With the lid closed, cook for at least 15 minutes for medium-rare, or a few more (3-5?) minutes for medium or medium-well.
  7. Turn the tri-tip over so the fat-side is facing down. With the lid closed, cook for at least another 15 minutes.
  8. When you’re ready to take the tri-tip off the grill, if you like crispier bark, place the tri-tip over high heat (or a searing burner) for about 30 seconds per side with the lid open. Watch carefully, because the fats in the meat catch fire very easily.
  9. Remove from grill, cover with aluminum foil and let rest for 10-15 minutes. Then slice or dice and serve.

Nutrition information

Makes 10 – 4oz servings. Calories: 164, total fat 7g, cholesterol 35mg, sodium 262mg, potassium 8mg, total carbs 1g, protein 23g. (Courtesy MyFitnessPal Recipe Creator.)

Tips

  • Here’s my formula for cooking time for this recipe: weight (lbs) * 12 = total minutes. A 2.5 lb tri-tip needs at least 30 minutes over indirect heat at 450-500ºF to come out medium-rare (as pictured). A 3.5 lb tri-tip would need around 40-43 minutes. If you need more than 4 lbs, you might consider getting multiple smaller cuts and cooking them at the same time, adding a couple minutes to each side of cooking.

Enchilada Casserole

For as long as I’ve known my wife, southwest-style dishes have ranked quite high among her favorite cuisines. So from the time we started our journey toward more healthful living a little over a year ago, staples like tacos, quesadillas, enchiladas, etc. have become commonplace at our dinner table.

IMG_1528

This recipe was inspired by a combination of two of my wife’s favorite dishes: enchiladas and lasagna. So after a few hours of perusing internet and some experimentation, here’s my low-calorie, high-protein, low-sodium recipe for enchilada casserole. I would characterize it as mild, fresh, and flavorful 🙂

IMG_1557

Enchilada Casserole

  • Servings: 6
  • Difficulty: easy
  • Print

A low-calorie, high-protein, low-sodium take on a family favorite. This casserole is a great prep-it-and-forget-it option when you only have a few minutes to prep but plenty of time for a casserole to cook in the oven.

Ingredients

  • 16oz ground turkey, 90% lean (Jennie-O)
  • 1 10oz can red medium enchilada sauce (Las Palmas)
  • 1 15oz can no-salt-added black beans (Great Value), drained and rinsed
  • 1 15oz can no-salt-added diced tomatoes (Great Value), drained
  • 1 cup frozen petite white corn (C&W)
  • 6 taco-size tortillas (Romero’s Casera-style)
  • 1 3/4 cups 2% shredded Mexican cheese blend (Kraft)
  • 1 tbsp granulated garlic seasoning (Great Value)
  • 2 tsp ground cumin seasoning (First Street)
  • 1/2 tsp chili powder seasoning (First Street)
  • 1 tsp onion powder seasoning (Tone’s)

Directions

  1. Preheat the oven to 375ºF.
  2. In a large skillet, brown the ground turkey and drain.
  3. Lightly spray a 9×13-inch casserole dish with nonstick cooking spray. Then pour just enough enchilada sauce (about 1/4 cup) on the bottom of the dish and spread to cover the bottom. Set dish aside.
  4. Add the black beans, diced tomatoes, frozen corn, remainder of enchilada sauce, and seasonings to turkey. Simmer on medium-low, partially covered, for 7-8 minutes (just long enough to thaw the corn and get the flavors simmering together), stirring occasionally.
  5. Arrange two tortillas on the bottom of the casserole dish, covering the bottom as much as possible. Spread one-third of the skillet mixture over the tortillas. Top with one-third of the shredded cheese.
  6. Repeat step 5 two more times for a total of 9 layers: 3 tortilla layers, 3 layers of skillet mixture, and 3 cheese layers.
  7. Cover with aluminum foil and cook in the oven at 375ºF for 20 minutes. Remove foil and cook another 8-10 minutes (cheese should be fully melted and gooey).
  8. Remove from oven, let rest for 2-3 minutes, then cut and serve.

Nutrition information

Makes 6 servings. Calories: 409, total fat 15g, cholesterol 78mg, sodium 774mg, potassium 267mg, total carbs 39g, protein 30g. (Courtesy MyFitnessPal Recipe Creator.)

Tips

  • Want more heat? Try substituting 1 cup medium or hot salsa for the diced tomatoes!