Turkey Chili
Ingredients:
1 12oz can of diced tomatoes
1 package of chili seasoning (Ortega is preferred, I tried another and it was bland)
1 medium yellow onion
1/2 of ground turkey
2 cups (cooked) kidney beans
2 cloves garlic
1 small package of portobello mushrooms
Tomato paste (about 2 tbs)
Bay leaf
Instructions:
1) Soak kidney beans for 4 hours in a few inches of cold water. I used dried beans, but canned beans will work just fine.
2) Drain the beans and add to boiling water with bay leaf. Simmer for 45 minutes or until tender. Don’t boil. They will become tough and chewy.
3) While the beans cook chop up a medium yellow onion and 2 cloves of garlic.
4) Sautee garlic and onion in about 1tbs of light oil.
5) Add ground turkey to the pan and brown.
6) Then, add mushrooms and chili mix and stir.
7)Once mixed, add the tomato paste, two cups of cooked beans, and can of diced tomatoes.
8) Simmer for at least an hour and serve!
Honey fatfree cornbread
Ingredients:
1 Marie Calender’s low fat cornbread mix (original)
1 1/2 Cups fat free milk (can use water)
1tbs honey
1tps vanilla
Muffin tin
Muffin cups
Instructions:
1) Preheat the oven to 350F
2) Whisk cornbread mix, milk, honey, and vanilla.
3) Mix together until lump free!
4) Spray the muffin pan and put in paper cups (festive decorations preferred).
5) Fill each muffin cup about 3/4 to the top.
6) Put in oven for about 15-20 minutes. Watch carefully. When golden brown, take them out.
7) Let cool and serve!
Pita Veggie Pizza
Ingredients:
Tomato sauce (2-3 tbs)
Mushrooms (1/4 cup)
Peppers (1/4 cup)
Mozzarella cheese (1/4 cup)
Pita
Seasoning:
Onion powder (1/4 tsp)
Garlic powder (1/4 tsp)
Thyme (1/4 tsp)
Basil (1/4 tps)
Salt and pepper
1) Preheat oven to 400
2) Mix spices together in a small bowl
3) Chop up peppers and mushrooms into small cubes
4) Put pita on a baking sheet and spread tomato sauce on top in a thin layer
5) Sprinkle cheese over the sauce
6) Add veggies and sprinkle desired amount of pizza spices on top
7) Put pizza into oven at 400 for 15-18 minutes
8) Cut into slices and enjoy!
** For patients right after surgery gassy foods can cause discomfort. If garlic and onion powder is a problem just use salt and pepper!**
Dijon Mustard Baked Salmon (With green beans)
Ingredients:
(15 minutes at 400)
1 Lemon
2 tbs Panko breadcrumbs
1 tbs Italian seasoned breadcrumbs
1 4oz salmon filet
1/4lb Green beans
Sesame oil (drizzle, or to taste)
Light butter or margarine
Salt and pepper
1tbs (or to taste) Dijon mustard
Salmon:
1. Preheat oven to 400F degrees. Line a baking pan with aluminum foil. Don’t worry about spraying the pan.
2. In a frying pan toast the bread crumbs with a little melted butter. Toast until golden brown.
3. Place the salmon skin-side down on pan with the foil. Salt and pepper both sides.
4. Spread a thin layer of mustard on the top of the fillet. Top with bread crumbs and press down.
5. Add sliced lemon on top and drizzle about 1tsp of juice on the filet. Now it’s ready for the oven.
6. Bake for 15 minutes, or until flaky.
Green beans:
1. Boil green beans in a sauce pan until slightly soft, they should still crunch when done.
2. Drain green beans and sauté in a frying pan with a slight drizzle of sesame oil and light butter. (Sesame oil is high in calories so be very careful).
3. Add salt and pepper to taste
4. Sauté over medium heat until coated and crunch is desirable. (Taste and make sure it’s too your likening).
5. Plate both the salmon and the green beans with a slice of lemon for decoration. YUM
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