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This is a perfect fall dinner! Make it ahead of time & then ready to warm up on busy weekday night. It is quick and easy to make and of course, healthy! Top with sour cream (or better yet, greek yogurt), chopped avocado, green onions, shredded cheddar cheese and a side of whole wheat bread or whatever completes your favorite chili recipe! 

I
ngredients: 1 1/2 teaspoons olive oil
1 pound ground turkey breast
1/2 onion, chopped
1 red pepper, chopped
2 cups water
1 (28 oz) can diced tomatoes, low salt 
1 (15 oz) can low salt kidney beans - drained and rinsed
2 garlic cloves, chopped
2 TB chili powder
1/2 teaspoon cumin
1/2 teaspoon oregano, dried
1/2 teaspoon paprika
1/2 teaspoon black pepper
 
*greek yogurt, shredded cheese, sliced jalapenos, avocado, green onion - optional

Directions: 
1. Heat oil in large pan over medium heat. Add ground turkey and cook until evenly browned. Stir frequently to crumble.
2. Add in remaining ingredients and bring to boil.
3. Reduce heat and simmer on low, with cover on for 30 minutes. 
4. Add more seasonings to reach desired flavor.

Yield: 8 1 cup servings

Nutrition Facts: 145 calories, 1 gram fat, 35 mg cholesterol, 190 mg sodium, 14 grams carbs, 4 grams fiber, 4 grams sugar, 18 grams protein, 18% Vitamin A, 50% Vitamin C, 6% Calcium, 12% Iron


 
 
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This turkey burger recipe is modified from it's original Whole Foods version and is so great! It's very easy to make and is a staple in my house. They are great to eat alone for snacks (cold or hot), to put on a whole grain or vegetable salad at dinner or on a whole wheat bun for a more substantial meal.

Ingredients:
1 pound ground turkey breast
1/2 cup bread crumbs (plain)
1/2 cup grated parmesan cheese 
2 eggs, beaten
3 TB chopped fresh basil
1/2 teaspoon ground black pepper

Directions:
Beat eggs in small bowl. Combine with remainder of ingredients in large bowl and mix well. Shape mixture into small patties and grill on nonstick skillet, flipping once, until just cooked through. 

Yield: 8 mini burgers 
Nutrition Facts (per 1 mini burger):
133 calories, 4 grams fat, 2 grams saturated fat, 94 mg cholesterol, 188 mg sodium, 5 g carbohydrates, 1 g fiber, 0 g sugar, 19 g protein, 2% Vitamin A, 0% Vitamin C, 10% Calcium, 7% Iron


 
 
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Here’s a recipe for a quick and easy quinoa salad. I slightly modified it from "Two Peas and Their Pod". It’s healthy, super colorful and delicious! Quinoa is a complex carbohydrate and one of the most nutritious foods - a good source of protein, fiber, phosphorus, magnesium, folate and iron. It has a low glycemic index which means it doesn't raise your blood sugar quickly. It is not technically a grain (it's a seed) so it is gluten free.  Combining the quinoa with the vegetables provides a well balanced meal (you don't even need to add meat - there is a good amount of protein in the edamame and quinoa!)
Ingredients:

1 cup uncooked quinoa **
2 cups water (you can also use low sodium broth - broth gives the quinoa a little extra flavor)
1 red pepper, thinly sliced and chopped
1 cup carrots (2 large), thinly sliced and chopped
1 cup napa or red cabbage, shredded and chopped
1 cup cucumber, diced and seeded
1 cup edamame, shelled and cooked (I used frozen but any type works)  
(you can also add fresh corn off the cob or shelled pea pods)

** Check the box of quinoa you bought to see if it’s been pre-rinsed. If not, rinse the quinoa in a colander to remove the bitter coating.

For the dressing:

3 TB low sodium soy sauce or tamari sauce
1 TB rice wine vinegar
1 TB sesame oil
2 TB scallions, thinly sliced
¼ cup fresh cilantro, finely chopped
1 TB black or white sesame seeds
1 teaspoon ginger root, grated
1/4 teaspoon red pepper flakes
Juice from one lemon

Directions:

1. Add water and quinoa to a medium sauce pan and bring to a boil.  Once boiling, turn heat down and cover and simmer for 15 minutes (or until water is absorbed). Remove from heat and fluff with a fork. Cool and set aside.

2. While quinoa is cooking, chop vegetables and combine in large bowl with the edamame.

3. In a small bowl, whisk together all ingredients for the dressing.

4. Combine vegetables with cooled quinoa and pour dressing over to combine.

5. Toss, serve and enjoy! This salad keeps well for several days in the refrigerator.

Yield: 7 1-cup servings

Nutrition Facts (per 1 cup serving)
140 calories, 5 grams fat, 1 gram saturated fat, 0 mg cholesterol, 287 mg sodium, 18 grams carbohydrates, 4 grams fiber, 3 grams sugar, 7 grams protein, 77% vitamin A, 59% vitamin C, 5% calcium, 10% iron