Friday, November 30, 2012


I've been experimenting with my lean and greens this week, and have been very pleasantly surprised and impressed with the results. I'm very fortunate in the way that I lovvvvve all veggies. I get excited about eating cabbage and turnips.. yup! So hopefully those of you who want to try these recipes can turn a blind eye to some of America's most hated vegs and just taste before you judge! I didn't write anything down (ha!) so I will be attempting to do this from memory! Each one of these meals makes a huge portion, is 200-400 calories, and makes and keeps you full for hours! Albeit, you have to pee a little more often since you're having a lot of broth with the soups, but it's totally worth it! hehe. Here we go friends! Hope you enjoy!


Skinny Turkey Meatball Soup
Yields 2 servings
349 Calories per serving

20 oz of 99% fat free ground turkey (will yield about 16-18 oz once cooked)
3/4 cup of peeled and cubed turnip (the smaller the better when you buy them at the store)
1 large stalk of celery
1 very small shallot diced (about 1 tbsp)
1 tbsp low sodium tomato paste (I used Cento brand in a resealable tube. Click here to view)
32 oz Pacific Natural Foods organic free range low sodium chicken broth (This has the lowest sodium I've seen)
2 tbsp egg whites
2 cloves of garlic diced
1-2 tbsp Mrs.Dash Salt Free Chicken Grilling Blend (I have almost all of these blends. An awesome investment!)
Red chili pepper flakes to taste (I prefer spicy!)
Pam cooking spray
1 tbsp parmesan cheese

In a large bowl, mix turkey, egg white, garlic, 1 tbsp Mrs.Dash, parmesan cheese, and pepper flakes.
Without overworking the meat, blend all ingredients thoroughly and form small meatballs. Turkey mixture will yield about 35 meatballs. Heat a large pot over medium high heat and coat lightly with Pam cooking spray. Arrange meatballs in pot and turn frequently to brown on all sides. It took me two batches to cook them all. Once cooked, set aside in a foil covered plate. Coat the bottom of the pot lightly with Pam again. Add shallot, celery, and turnips. Saute until vegetables begin to soften. Add tomato paste to pot and mix. Slowly add the chicken broth and deglaze as you go along. Scrape the bottom of the pot to release the flavorful brown bits. Once the broth is all in the pot, add the meatballs and simmer on medium low for 10-15 minutes. Add another dash of the chicken grilling blend and chili flakes if you wish to add more flavor. It's ready to serve! Add 15-17 meatballs to your bowl for 1 serving. Enjoy!


 Chicken and Veggie Soup
Yields 1 serving
271 calories per serving

One 5-6 oz chicken breast
1/2 cup green cabbage shredded
1/2 cup sliced mushrooms
1/2 cup zucchini slices
Mrs.Dash seasoning (any) to taste
2 1/2 tbsp Herb Ox sodium free chicken granules (Click here to view. This stuff is amazing!)
3 cups of water
Pam cooking spray

In a pot, mix water and chicken granules until well incorporated and bring to a boil. Place raw chicken breast in bouillon and cover. Cook 15-20 minutes until cooked thoroughly. While the chicken is cooking, place the zucchini and mushrooms on a cookie sheet and spray with Pam. Sprinkles Mrs.Dash seasoning on them, and put in a 450* oven for about 15 minutes. Once cooked, remove the chicken breast from the bouillon and shred with 2 forks in a bowl. Return the shredded chicken to the pot along with the cabbage. Take the mushrooms and zucchinis from the oven and add to the pot. Simmer the mixture for an additional 10 minutes, and it's ready!


Spicy Turkey Chili with Cauliflower "Beans"
Yields 2 servings
345 calories per serving

20 oz of 99% fat free ground turkey (will yield about 16-18 oz once cooked)
1 cup yellow bell pepper chopped (Any color will do, I just had yellow on hand)
2 cups of cauliflower extremely well cooked (I steamed it in the microwave)
3 tbsp low sodium tomato paste
3 tbsp  Herb Ox sodium free chicken granules
3 teaspoons hot sauce, any kind
2-3 tbsp Mrs.Dash seasoning (any)

Coat the bottom of a large pot lightly with Pam, and once heated, add the turkey. Crumble and brown. Add the chopped peppers in and brown together. Mix chicken granules in about 3 cups of hot water and set aside. Add the tomato paste to the turkey mixture and stir. Once well mixed, add a little bit of the chicken broth mix.  Using a potato ricer, push the cauliflower through, making the "beans". Add broth as needed to created desired thickness. Season to taste with Mrs.Dash and add hot sauce. Mix together, and eat! Yum!

1 comment:

  1. thanks for sharing your foods! they look yummy and i'll have to try them (or at least make gene try them).

    youre doing such a great job.. keep it up, pretty lady!