This is comfort food at its finest. Once again, Vitamin A-rich sweet potatoes are the star of the show. With some added lean protein and spices, you have yourself an incredibly simple one-pot wonder. Throw a simple green salad on the side for a well-balanced meal that will nourish both your body and soul!
- 1 1/2 tbsp. olive oil
- 1 lb lean ground turkey
- 2 cloves garlic, minced
- 1/2 medium onion, chopped
- 2 medium sweet potatoes, chopped
- 1/4 cup water
- 1/2 tsp chili powder
- 1/2 tsp paprika
- 1/8 tsp cayenne pepper
- 1/4 tsp black pepper
- 1/2 tsp salt
- 1/2 cup mozzarella
- In a large skillet, heat the olive oil over medium heat.
- Add the garlic and turkey and cook, stirring occasionally, for about 10 minutes, until the turkey is no longer pink.
- Stir in the onions and cook until they are golden brown.
- Add the sweet potato, spices, and the water. Cover and cook until you can easily pierce the potatoes with a fork.
- When the potatoes are done, sprinkle with mozzarella.
- Remove from heat and cover, until the cheese is melted and you can’t wait another minute to dig in!
- Serving Size: 1 heaping cup
- Calories: 320
- Fat: 16g
- –Saturated: 5g
- –Polyunsaturated: 0.5g
- –Monounsaturated: 4g
- –Trans: 0g
- Sodium: 515mg
- Potassium: 250mg
- Carbohydrates: 16g
- Sugar: 3g
- Fiber: 2g
- Protein: 26g
- Vitamin A: 190%
- Vitamin C: 9%
- Calcium: 16%
- Iron: 9%
* This recipe was adapted from Primavera Kitchen, at http://www.primaverakitchen.com/ground-turkey-sweet-potato-skillet/.
I am so excited to share this because I’m thinking this may be my new favorite summer salad! It was so fabulous that even my brother approved it! Once again, the dressing consists of heart-healthy olive oil, which contains the good mono- and poly- unsaturated fats (as opposed to the not-so-good saturated fats and the very bad trans fats). One of the reasons people of the Mediterranean are considered so healthy is because of their use of plant-based fats, like olive oil, as opposed to animal-based fats, like butter. Anywho, enough jibber-jabber. Get in the kitchen and start cookin’!
- 12 oz farfalle (bow-tie) vegetable pasta
- 16 oz shredded cooked chicken*
- 6 oz. fresh baby spinach
- 10 oz. grape tomatoes, halved
- 1/2 red onion, chopped
- 1/3 cup vinegar
- 1/3 cup olive oil
- 1 tsp each dried basil and oregano
- 1/2 tsp. each salt and pepper, or to taste
- 1 cup reduced-fat feta
- Cook pasta according to package directions, and then cool.
- Stir chicken and veggies into the pasta.
- Whisk together the remaining ingredients (except for the feta) to make the dressing.
- Combine the pasta and chicken with the dressing, and refrigerate to allow the flavors to marinate until ready to eat! And don’t forget the feta!
*To cook and shred the chicken, here is my easy, foolproof method:
- Place chicken in a skillet.
- Fill with water until the chicken is barely covered.
- Season the chicken with salt, pepper, and other seasonings as desired. (In this case I added oregano, basil, and turmeric).
- Bring the chicken to a boil.
- Lower the heat and simmer for 5 minutes.
- Remove from heat, cover, and allow to continue cooking for at least 30 more minutes.
- Drain the water, shred the chicken with two forks, and Voila!
- Serving Size: 3 cups salad + 2 tbsp. feta
- Calories: 445
- Fat: 17g
- –Trans: 0g
- Sodium: 595mg
- Potassium: 15mg
- Carbohydrates: 47g
- Sugar: 6g
- Fiber: 6g
- Protein: 26g
- Vitamin A: 28%
- Vitamin C: 5%
- Calcium: 8%
- Iron: 20%
* This recipe was inspired by The Wanderlust Kitchen, at http://thewanderlustkitchen.com/mediterranean-orzo-pasta-salad/.
Hope you all had a happy 4th of July weekend! At our get-together with the family, I brought this star-spangled side dish! Super light and refreshing, the quinoa and berries pair great with a delicious citrus-y dressing. And the leftovers are actually great for breakfast, especially with some plain greek yogurt! The recipe can easily be halved as well. I hope you’ll give it a try!
- 1 cup quinoa, uncooked
- 1 pint blueberries
- 1 pint strawberries
- 1/4 cup apple cider vinegar
- 2 tbsp. honey
- 1 tbsp. + 1 tsp. mustard
- 1/2 cup olive oil
- Juice of 1 orange
- Juice of 3 limes
- Cook quinoa according to package directions, and then cool.
- Stir berries into the quinoa.
- Whisk together the remaining ingredients to make the dressing.
- Combine the quinoa and berries with the dressing, and refrigerate to allow the flavors to marinate until you are ready to eat!
- Serving Size: 1/2 cup
- Calories: 185
- Fat: 10g
- Sodium: 45mt
- Potassium: 40mg
- Carbohydrates: 22g
- Sugar: 9g
- Fiber: 2g
- Protein: 3g
*Recipe adapted from It’s Yummi, at http://www.itsyummi.com/patriotic-quinoa-salad/.
This is a great summer dish! With strawberries and avacado in season at the moment, the flavors are at their peak, making this all the more delicious. Avacado includes heart-healthy monounsaturated fat, as well as vitamins E, C, and B6. Strawberries are also a great source of vitamin C. Sweet, tangy, creamy, spicy… this is a meal you’ll want to have again and again this summer!
- 1 lb chicken breasts
- 1 tbsp. olive oil
- 12 strawberries, sliced
- 1 avacado, diced
- Juice of 1-2 limes
- 2 tbsp. fresh cilantro
- Salt, pepper, and cayenne, to taste
- Cooked rice, if desired
- Prepare the salsa by combining strawberries, avacado, lime juice, and cilantro. Season with salt, pepper, and cayenne, to taste.
- Heat olive oil in a skillet.
- Rub chicken with salt, pepper, and cayenne.
- Cook chicken in the skillet on medium heat for seven minutes or so on each side, until no longer pink.
- Serve the chicken with salsa and over a bed of rice, if desired.
- Serving Size: 1 4-oz piece chicken + 1/2 cup salsa (without rice)
- Calories: 290
- Fat: 13g
- Sodium: 450mg
- Potassium: 300mg
- Carbohydrates: 11g
- Sugar: 4g
- Fiber: 4g
- Protein: 4g
*Recipe adapted from Cooking Light, at http://www.myrecipes.com/m/recipe/chicken-cutlets-strawberry-avocado-salsa.