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/. 

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/.

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/.

Chicken with Strawberry Avacado Salsa

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!



Servings: 4

Ingredients

  • 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

Directions

  1. Prepare the salsa by combining strawberries, avacado, lime juice, and cilantro. Season with salt, pepper, and cayenne, to taste.
  2. Heat olive oil in a skillet.
  3. Rub chicken with salt, pepper, and cayenne.
  4. Cook chicken in the skillet on medium heat for seven minutes or so on each side, until no longer pink.
  5. Serve the chicken with salsa and over a bed of rice, if desired.

Nutrition Information

  • 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.

Thai Peanut Pasta

In this dish, you get healthy fat from the peanut butter, a full serving of vegetables, and whole grain from the soba noodles, which are made with buckwheat! Although there are quite a few ingredients, they add loads of flavor and the dish still doesn’t take that long to make! (I’m also working on my picture-taking skills, I hope they’re improving :)).


Servings: 6

Ingredients

  • 8 – 10oz soba noodles
  • 2 cups broccoli florets
  • 1/2 cup chunky peanut butter
  • 1 tbsp. sesame oil
  • 1 tbsp. red curry paste
  • 1 tbsp. honey
  • 2 tbsp. soy sauce
  • juice of 1 lime
  • 1 tbsp. fresh ginger, minced
  • 2 cloves garlic, minced
  • 1/4 tsp. black pepper
  • 1/2 cup shredded carrots
  • 1 red bell pepper, chopped
  • 2 green onions, chopped

Directions

  1. Bring a pot of water to a boil.
  2. Cook the broccoli for 5 minutes, drain and set aside.
  3. Using the same pot of boiling water, cook the soba noodles according to package directions. Drain.
  4. Meanwhile, combine the peanut butter, oil, curry paste, soy sauce, honey, lime juice, ginger, garlic and pepper in a separate bowl.
  5. Mix together the noodles, sauce, broccoli, carrots, and red pepper.
  6. Garnish with green onions and eat!

Nutrition Information

  • Serving Size: 1 1/2 cups
  • Calories: 365
  • Fat: 14g
  • Sodium: 470mg
  • Potassium: 255mg
  • Carbohydrates: 48g
  • Sugar: 9g
  • Fiber: 6g
  • Protein: 13g

*Recipe adapted from The Recipe Critic, at http://therecipecritic.com/2015/01/peanut-ginger-noodles/.


Tangy Mac’n Cheese

Mac’n cheese: the ultimate comfort food. Typically, it’s absolutely delicious but not so nutritious. Lucky for you, this recipe happens to be both delicious and nutritious. How? Subbing greek yogurt for butter and cream saves tons of unnecessary fat and calories, so now you can enjoy mac’n cheese without feeling guilty about it!  This recipe also happens to be quicker and easier than most. It’s a little more difficult than the stuff from the box, but much better! This is great served with roasted broccoli, too!

 

Servings: 6

Ingredients

  • 8 oz. elbow macaroni
  • 1 tbsp. olive oil
  • 1 tbsp. all-purpose flour
  • 1/2 cup milk
  • 1 tsp. salt
  • 1/4 tsp. pepper
  • 1 3/4 cup cheese of choice (I like reduced-fat sharp cheddar)
  • 1 cup plain nonfat Greek yogurt
  • 1/4 cup Panko bread crumbs, for topping

Directions

  1. Cook the pasta according to package directions and drain.
  2. Preheat the oven to 400F.
  3. Heat the oil in a saucepan over medium heat.
  4. Whisk in the flour to form a roux, constantly stirring for about 1 minute. Add the milk slowly and contine to constantly stir.
  5. When the sauce is smooth whisk in the salt, pepper, and 3/4 cups of cheese.
  6. Remove this mixture from heat and allow to cool slightly, then whisk in the Greek yogurt.
  7. Next add the pasta and an additional 1/2 cup of cheese and stir well to combine.
  8. Pour into a greased baking dish and top with remaining cheese and breadcrumbs.
  9. Bake for 10 mintues, until the cheese is melted. Yum!

Nutrition Information

  • Calories: 250
  • Fat: 12g
  • Sodium: 600mg
  • Potassium: 40mg
  • Carbohydrates: 19g
  • Sugar: 2g
  • Fiber: 1g
  • Protein: 14g

*Recipe adapted from A Dash of Soul, at http://adashofsoul.com/2014/04/08/greek-yogurt-macaroni-cheese/.