Chili With Turkey

Ingredients:

2 Tbsp. canola oil

2 cups chopped onion

5 garlic cloves as desired, chopped fine

1 red bell pepper, seeded and chopped coarse

2 Tbsp. chili powder

1/4 tsp. cayenne pepper, or as desired

1 Tbsp. cumin

1 tsp. dried oregano

1/2 tsp. cinnamon (optional)

3 cans (16 oz. each) of 3 different types of beans (kidney, black, garbanzo, etc.) rinsed and drained

1 cup frozen corn (or canned corn, drained)

1 can (28 oz.) crushed tomatoes, with juice

1 cup low-sodium vegetable tomato juice 

Salt and freshly ground black pepper to taste

3 cups diced cooked turkey

Hot sauce to taste

Reduced-fat sour cream and shredded cheese (optional garnish)

Directions:

Heat oil in large, deep pot over medium-high heat until hot. Stir in onion, garlic and bell pepper. Lightly saute until onion is translucent, garlic is golden and bell pepper is softened. Stir in chili powder, cayenne, cumin, oregano and cinnamon and cook, stirring, for 30 seconds. Stir in beans, corn, tomatoes and juice.

Reduce heat to medium-low and simmer gently 45 minutes, stirring occasionally. Season to taste with salt and pepper. Stir in turkey and simmer an additional 15 minutes. Adjust seasonings as desired, adding more salt, pepper and hot sauce. Serve accompanied by reduced-fat sour cream and cheese as toppings, to taste.

Makes 10 servings. Per serving: 289 calories, 8 g fat (1 g saturated fat), 34 g carbohydrate, 22 g protein, 10 g dietary fiber, 560 mg sodium.

–From the American Institute for Cancer Research

Oven-Baked Salmon with Snow Peas

Ingredients:

3 leeks, finely chopped (white parts only)

2 carrots, peeled and cut into thin matchsticks

1/2 pound snow peas (fresh or frozen)

4 salmon fillets (4 oz. each)

2 tsp. grated fresh ginger

2 Tbsp. rice vinegar

3 tsp. sesame oil, divided

Salt and freshly ground black pepper, to taste

1 (6 oz.) bag baby spinach leaves

1 Tbsp. fresh lemon juice

1 lemon, cut into quarters (for garnish)

Directions:

Preheat the oven to 450 degrees. Tear off four large sheets (18 by 12-inch) of heavy-duty aluminum foil and lay each piece on your workspace.

Divide the leeks, carrots and snow peas into four equal portions and place a mixture of each onto each sheet of foil.  Top each mound of vegetables with a piece of salmon. Sprinkle 1/2 tsp. of ginger on each piece of fish and drizzle each with 1/2 Tbsp. of vinegar and 1/4 tsp. of sesame oil. Season to taste with salt and pepper.

Fold the foil to form a “packet” around each piece of fish, leaving enough room for heat to circulate. Roll the edges to seal tightly. Place packets on a cookie sheet and bake for 20 minutes or until the fish flakes easily with a fork.

Meanwhile, place spinach leaves in a microwave-safe bowl or platter. Drizzle the greens with fresh lemon juice and the remaining 2 tsp sesame oil. Heat the spinach in the microwave at high power for 3 minutes, checking every minute to make sure the spinach is tender but not over-cooked. Divide the greens equally among four plates. When the salmon is cooked, open packets carefully to allow steam to escape. Empty each packet onto each of the beds of spinach. Garnish each plate with a lemon wedge and serve.

Makes 4 servings. Per serving: 340 calories, 16 g total fat (3 g saturated fat), 21 g carbohydrate, 26 protein, 6 g dietary fiber and 260 mg sodium.

–From the American Institute for Cancer Research

Salad Pizza

Ingredients:

1 medium bunch (about 2 cups) arugula or other leafy greens, rinsed, drained and finely chopped

1 large tomato, seeded and chopped

1 small red onion, finely diced

1 small red bell pepper, cup into thin strips

1 small yellow bell pepper, cut into thin strips

2 tsp. extra virgin olive oil

2 tsp. red wine vinegar

Whole-wheat pizza dough, or pre-baked whole-wheat pizza shell, roughly 12-inches in diameter (for example, whole-wheat Boboli)

Dash of garlic powder (optional)

Dash of oregano (optional)

3/4 cup low-sodium pizza sauce

1/4 cup grated reduced-fat parmesan cheese

Directions:

Preheat the oven to 425 degrees. Place the greens in a mixing bowl. Add the tomato, onion and peppers. Meanwhile, in a small bowl, mix the oil and vinegar. Add the dressing to the salad and toss it with a fork. Set it aside.

If you are using fresh dough, roll it out and let it rise according to the package directions. For some added flavor, consider sprinkling the dough with garlic powder and oregano before baking. Top the dough or pre-made pizza crust with the pizza sauce, leaving a one-half inch border.  Bake the dough for 8 minutes or until the crust is crisp.  If you choose to use a pre-made pizza shell, bake it according to package directions.

Remove the crust from the oven, and while the pizza crust is still hot, cover it with the salad greens. Lightly sprinkle the top with the grated parmesan cheese.

Cut the pizza into individuals servings and serve immediately.

Makes 4 servings. Per serving: 280 calories, 8 g total fat (3 g saturated fat), 46 g carbohydrate, 12 g protein, 7 g dietary fiber and 500 mg sodium.

From the American Institute for Cancer Research