Stuffed Pepper Soup

Search no further for your go-to soup recipe! I guarantee  you’ll love this one. And it’s another one-pot wonder! If you can’t tell I get a little excited about meals that only require one pot for cooking–the fewer dishes, the better. But seriously, how can you go wrong with that? Anyways, please enjoy. And also, I wish you a very happy and healthy New Year! 

Sincerely,

Bean 😉

  

Servings: 7

Ingredients

  • 1 lb 93% ground beef
  • 1 onion
  • 2 green bell peppers
  • 14.5 oz can tomato sauce 
  • 14.5 oz can diced tomatoes
  • 1 cup brown rice, uncooked
  • 32 oz. low-sodium beef broth
  • 3/4 tsp. salt
  • 1 tsp. pepper

Directions

  1. Heat a large pot over medium heat. Add the ground beef and cook until no longer pink, breaking it up as you go. Then drain the fat. 
  2. Add the green pepper and onion to the pot. Cook for 5-ish minutes until the veggies are tender.
  3. Add the remaining ingredients and bring the soup to a boil. Then reduce the heat to a simmer and cover. 
  4. Simmer the soup until the rice is cooked, about 45 minutes.

Nutrition Information

  • Serving Size: ~1 1/2 cups + 2 tbsp. cheese
  • Calories: 315
  • Fat: 9g
  • –Saturated: 5g
  • –Polyunsaturated: 0g
  • –Monounsaturated: 0g
  • –Trans: 0g
  • Sodium: 745mg
  • Potassium: 320mg
  • Carbohydrates: 35g
  • Sugar: 9g
  • Fiber: 4g
  • Protein: 20g
  • Vitamin A: 11%
  • Vitamin C: 102%
  • Calcium: 13%
  • Iron: 19%

*This recipe was adapted from the Prevention RD, at http://preventionrd.com/2015/01/stuffed-pepper-soup/. 

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Brown Rice Mushroom Casserole 

 Warm, inviting, happy food. That’s how I would describe this casserole. Super easy to assemble, and a savory palate pleaser. You’ve got fiber and protein and calcium and lots of flavor, so you and your body should be quite content. I hope you’ll enjoy this, either as a simple side dish or a light meal! 

 

Servings: 8

Ingredients

  • 4 cups cooked brown rice
  • 10 oz button mushrooms, chopped
  • 1 tbsp. dried basil
  • Salt and pepper, to taste
  • 4 egg whites
  • 1/2 cup shredded Parmesan cheese
  • 1/4 cup milk

Directions

  1. Preheat oven to 350F.
  2. Mix together the rice, mushroom, basil, salt and pepper. Place this mixture in a greased 13×9 casserole dish.
  3. Whisk together the egg whites, cheese and milk. Pour this over the rice mixture.
  4. Bake the dish for about 30 minutes, then serve!

Nutrition Information

  • Serving Size: ~1 cup 
  • Calories: 165
  • Fat: 3g
  • –Saturated: 1
  • –Polyunsaturated: 0g
  • –Monounsaturated: 0g
  • –Trans: 0g
  • Sodium: 140mg
  • Potassium: 185mg
  • Carbohydrates: 25g
  • Sugar: 2g
  • Fiber: 3g
  • Protein: 9g
  • Vitamin A: 2%
  • Vitamin C: 3%
  • Calcium: 10%
  • Iron: 7%

* This recipe was adapted from The Gracious Pantry, at http://www.thegraciouspantry.com/clean-eating-mushroom-brown-rice-casserole/.

Mexican Quinoa Salad

While we are on the verge of winter (although winter is a relative term in Arizona), you’re probably thinking this would actually be a great dish in the summer. And I’m not gonna lie, it’s super refreshing and fabulous in the summer. But honestly, it’s too delicious to have at only one time during the year, which is why I’m sharing it now! This is great as a meal by itself, as a side, or even as a dip with some chips. Enjoy!

Mexican Quinoa Salad

Servings: 6

Ingredients

  • 2 cups cooked quinoa (I used Archer Farmers Steam-in-bag Frozen Quinoa, 10 oz, found at Target–so easy!!)
  • 1 pint cherry tomatoes, cut in half
  • 1 can corn, drained
  • 1 can black beans, rinsed and drained
  • 1 small red onion, chopped
  • 1 green pepper, chopped
  • 1/4 cup olive oil
  • juice of 1 lime
  • 1 tsp cumin
  • 1 tsp garlic salt
  • 1/4 tsp red pepper
  • black pepper, to taste
  • queso fresco or feta, for serving

Directions

  1. Mix together all of these wonderful ingredients and Voila, you have Mexican Quinoa Salad!
  2. Top with cheese for extra deliciousness 🙂

Nutrition Information

  • Serving Size: ~1 cup with 2 tbsp. cheese
  • Calories: 340
  • Fat: 17g
  • –Saturated: 5g
  • –Polyunsaturated: 1g
  • –Monounsaturated: 7g
  • –Trans: 0g
  • Sodium: 765mg
  • Potassium: 170mg
  • Carbohydrates: 34g
  • Sugar: 6g
  • Fiber: 8g
  • Protein: 14g
  • Vitamin A: 20%
  • Vitamin C: 50%
  • Calcium: 5%
  • Iron: 20%

* This recipe was adapted from Swanky Dietitian, whose blog unfortunately no longer exists.

Honey Mustard Chicken

Sweet meets tangy in this quick and tasty chicken recipe! Served with a whole grain like quinoa or brown rice and some roasted vegetables, you’ll have yourself a healthy, well-rounded meal!  

 

Servings: 4


Ingredients

  • 1 tbsp. oil
  • 3 tbsp. Dijon mustard
  • 1 tbsp. honey
  • 1 tbsp. balsamic reduction
  • 1/4 tsp. salt
  • 1/4 tsp. paprika 
  • 1/8 tsp. pepper
  • 1 lb. chicken breast, cut into 1-inch cubes

Directions

  1. Whisk all the ingredients except for the chicken in a bowl until combined.
  2. Place the chicken in a ziploc bag and put the mixture over. Seal and allow to marinate in the fridge for at least 30 minutes.
  3. Sauté the chicken in a pan over medium-high heat until cooked through, about 7 minutes.

Nutrition Information

  • Serving Size: about 3/4 cups
  • Calories: 200
  • Fat: 4.5g
  • –Saturated: 0.5
  • –Polyunsaturated: 0.5g
  • –Monounsaturated: 2.5g
  • –Trans: 0g
  • Sodium: 415mg
  • Potassium: 0mg
  • Carbohydrates: 8g
  • Sugar: 7g
  • Fiber: 0g
  • Protein: 10g
  • Vitamin A: 0%
  • Vitamin C: 0%
  • Calcium: 0%
  • Iron: 0%

* This recipe was adapted from Whole and Heavenly Oven, at http://wholeandheavenlyoven.com/2015/03/05/honey-mustard-chicken-quinoa-bowls-with-mango-citrus-salsa/.

Chocolate Cloud Cookies

Not that there are many cloudy days in Arizona, but when there is such a day, it should definitely include chocolate. These cookies are light and airy and one is only 50 calories! It’s basically chocolate meringue, but the addition of chocolate chips brings them to the next level. They are easy peasy, so go ahead and whip up a batch!

Chocolate Cloud Cookies

Servings: 15 cookies

Ingredients

  • 1 egg white
  • 1/4 cup sugar
  • 1/2 tsp vanilla
  • 1 tbsp cocoa powder
  • 1/2 cup chocolate chips

Directions

  1. Preheat the oven to 300F.
  2. Using a mixer, beat the egg white at high speed. At first it will turn foamy, and then it should become white and glossy. Beat until the peaks in the batter stand up. This should take around 5 minutes or so.
  3. Continuing at high speed, add the sugar bit by bit, then the vanilla, until combined. The mixture should still be glossy.
  4. Next, gently fold in the cocoa powder.
  5. Then fold in the chocolate chips.
  6. Drop spoonfuls onto a cookie sheet lined with parchment paper.
  7. Bake for about 35 minutes.
  8. Let them cool slightly and then remove from the cookie sheet. Try not to eat them all in one sitting!

Nutrition Information

  • Serving Size: 1 cookie
  • Calories: 50
  • Fat: 2g
  • –Saturated: 1g
  • –Polyunsaturated: 0g
  • –Monounsaturated: 0g
  • –Trans: 0g
  • Sodium: 5mg
  • Potassium: 10mg
  • Carbohydrates: 9g
  • Sugar: 7g
  • Fiber: 1g
  • Protein: 0.5g
  • Vitamin A: 0%
  • Vitamin C: 0%
  • Calcium: 0%
  • Iron: 3%

* This recipe was adapted from Skinnytaste, at http://www.skinnytaste.com/2009/11/chocolate-chip-clouds.html#more.

Turkey Sausage Jambalaya

If you’re feelin’ a little adventerous, I hope you’ll try this out! A Cajun-inspired one-pot wonder, I think you’ll enjoy this flavorful and creamy dish! The use of brown-rice and turkey sausage makes the dish leaner and adds fiber, so you’re sure to be content. I hope this will satisfy your craving for some spicy cajun comfort food!

Turkey Sausage Jambalaya

Servings: 5

Ingredients

  • 1 tbsp. oil
  • 13 oz. turkey kielbasa, sliced
  • 1 1/2 cups uncooked brown long-grain rice
  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1 yellow onion, chopped
  • 1 jalapeño, thinly sliced
  • 14 oz. can diced tomatoes
  • 2 bay leaves
  • 1 tbsp. dried thyme
  • 1 tsp. oregano
  • 1/2 tsp. red pepper flakes, or to taste
  • salt and pepper, to taste
  • 2 cups low-sodium chicken broth

Directions

  1. Heat the oil in a large pot over medium-heat.
  2. Add the sausage in a single layer and brown for about 1-2 minutes on each side.
  3. Next add the peppers, onions and jalapeno and saute for about 4 minutes until the vegetables are browned.
  4. Next throw in the tomatoes and spices and stir until well combined.
  5. Lastly mix in the rice and chicken broth and bring everything to a boil.
  6. Reduce the heat and bring the mixture down to a simmer.
  7. Cover and allow to simmer for about 1 hour, until the rice is tender and the liquid is absorbed. (Don’t forget to remove the bay leaves!)

Nutrition Information

  • Serving Size: about 2 cups
  • Calories: 390
  • Fat: 11g
  • –Saturated: 3g
  • –Polyunsaturated: 1g
  • –Monounsaturated: 3g
  • –Trans: 0g
  • Sodium: 1300mg
  • Potassium: 250mg
  • Carbohydrates: 51g
  • Sugar: 6g
  • Fiber: 4g
  • Protein: 18g
  • Vitamin A: 25%
  • Vitamin C: 103%
  • Calcium: 12%
  • Iron: 14%

* This recipe was adapted from The Wanderlust Kitchen, at http://thewanderlustkitchen.com/one-pot-spicy-southern-sausage-rice/.

Baked Eggplant Parmesan

Yum yum in your tum tum. Lower in fat but not in flavor, there’s no denying this baked eggplant parmesan will knock your socks off. Great as a side to your next Italian-themed meal, or even as a meal in itself. Delicisoso!

Baked Eggplant Parmesan

Servings: 12

Ingredients

  • 2 medium eggplants, sliced into 1/2-inch thick rounds
  • 1 1/2 Panko breadcrumbs
  • 2 eggs
  • 29 oz can tomato sauce
  • 1 1/2 cups reduced-fat mozzarella
  • 2/3 cup shredded Parmesan
  • Dried oregano, basil, thyme, and garlic powder (measurements to follow)
  • salt and pepper, to taste
  • cooking spray

Directions

  1. Preheat your oven to 425F.
  2. In one bowl mix the breadcrumbs with about 1 tsp of salt and 2 teaspoons oregano, 1 teaspoon basil, 1 tsp thyme, and 1/2 tsp garlic powder.
  3. In another bowl whisk two eggs.
  4. Dredge the eggplant slices in the egg mixture, and then dip them in the breadcrumbs until they are completely covered.
  5. Place the eggplant slices on one or two baking sheets coated with cooking spray and bake for about 20 minutes, flipping once halfway through. The breadcrumbs should be slightly browned.
  6. Meanwhile, mix the tomato sauce with 1 tbsp oregano, 1 1/2 tbsp basil, 1 1/2 tsp garlic powder, and 1 tsp thyme.
  7. Pour about 1 cup or so of the tomato sauce into a 9 x 13 inch pan that is coated with cooking spray , so that the bottom of the pan is completed covered.
  8. When the eggplant is done baking, place the slices in an even layer in the 9 x 13 inch pan.
  9. Pour the remaining sauce over the eggplant, then sprinkle with the cheeses.
  10. Bake for about 20 minutes and you’re good to go!

Nutrition Information

  • Serving Size: 1-2 eggplant slices
  • Calories: 130
  • Fat: 5g
  • –Saturated: 2g
  • –Polyunsaturated: 0.5g
  • –Monounsaturated: 1g
  • –Trans: 0g
  • Sodium: 700mg
  • Potassium: 480mg
  • Carbohydrates: 15g
  • Sugar: 5g
  • Fiber: 5g
  • Protein: 9g
  • Vitamin A: 11%
  • Vitamin C: 13%
  • Calcium: 18%
  • Iron: 7%

* This recipe was adapted from Gimme Some Oven, at http://www.gimmesomeoven.com/baked-eggplant-parmesan-recipe/.

Sweet Potato Turkey Skillet

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!

Servings: 4

Ingredients

  • 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

Directions

  1. In a large skillet, heat the olive oil over medium heat.
  2. Add the garlic and turkey and cook, stirring occasionally, for about 10 minutes, until the turkey is no longer pink.
  3. Stir in the onions and cook until they are golden brown.
  4. Add the sweet potato, spices, and the water. Cover and cook until you can easily pierce the potatoes with a fork.
  5. When the potatoes are done, sprinkle with mozzarella.
  6. Remove from heat and cover, until the cheese is melted and you can’t wait another minute to dig in!

Nutrition Information

  • 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/.

Greek Chicken Pasta Salad

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’!

 

Servings: 6

Ingredients

  • 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

Directions

  1. Cook pasta according to package directions, and then cool.
  2. Stir chicken and veggies into the pasta.
  3. Whisk together the remaining ingredients (except for the feta) to make the dressing.
  4. 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:

  1. Place chicken in a skillet.
  2. Fill with water until the chicken is barely covered.
  3. Season the chicken with salt, pepper, and other seasonings as desired. (In this case I added oregano, basil, and turmeric).
  4. Bring the chicken to a boil.
  5. Lower the heat and simmer for 5 minutes.
  6. Remove from heat, cover, and allow to continue cooking for at least 30 more minutes.
  7. Drain the water, shred the chicken with two forks, and Voila!

Nutrition Information

  • Serving Size: 3 cups salad + 2 tbsp. feta
  • Calories: 445
  • Fat: 17g
  • –Saturated:
  • –Polyunsaturated:
  • –Monounsaturated:
  • –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/.

Berry Quinoa 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!

 

Servings: 12

Ingredients

  • 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

Directions

  1. Cook quinoa according to package directions, and then cool.
  2. Stir berries into the quinoa.
  3. Whisk together the remaining ingredients to make the dressing.
  4. Combine the quinoa and berries with the dressing, and refrigerate to allow the flavors to marinate until you are ready to eat!

Nutrition Information

  • 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/.