Tag Archives: low-fat

Pumpkin and Chicken Chili

11 Oct

BusyFoodie's chicken chili

It’s October! That means it’s pumpkin time! I don’t know if it’s a chick thing, but the excitement over pumpkin doesn’t seem to extend to many of the men I know. Though you can definitely taste the pumpkin in this recipe, it’s subtle enough that my pumpkin-evading husband still enjoys it. I use ground chicken in this recipe, but you could also use chicken breast and thighs, cut into cubes. Alternatively, use turkey instead of chicken. I make this chili in a slow cooker so I don’t have to keep an eye on it, but you could also simmer it on a stovetop.

Ingredients

  • 2 lb ground chicken (or turkey)ingredients
  • 1 onion, diced
  • 1 cup carrots, chopped (about 3 small carrots)
  • 1 bell pepper, chopped
  • 1 plum tomato, chopped
  • 3 cloves garlic, minced
  • 1 ¼ cup pumpkin puree
  • 1 can (15 oz.) kidney beans
  • 1 can (15 oz) cannellini beans
  • 1 can (4.5 oz) green chilies
  • 2.5 cups chicken broth
  • 1 cup tomato sauce
  • 2 bay leaves
  • 2 tsp cumin
  • 1 tsp oregano
  • 1 tsp cinnamon
  • 1 tsp chili powder
  • salt, pepper to taste

Directions

  1. Saute chicken on high heat until white (about 5 minutes). Put chicken in slow cooker. DSC01020
  2. Saute onion and garlic for 3-4 minutes. Add cumin and saute for 1 additional minute. Add to slow cooker.
  3. Add remaining ingredients to slow cooker.DSC01026
  4. Cook on HIGH for 4 hours, or LOW for 8 hours.
  5. If you used chicken instead of ground chicken, pull the meat apart using a fork.  

    Nutrition Information
    per 12 oz. serving

    Calories: 270
    Total Fat: 8.2 g
    Saturated Fat: 2.3 g
    Sodium: 124 mg
    Sugars: 4.4 g
    Protein: 24 g

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Pesto Turkey and Sweet Potato Mash

19 Oct

I love turkey… it seems to be popular only around the holiday season, and afterwards it’s promptly forgotten. But it is a great alternative to chicken, which can get boring when you eat it as regularly as I do. Because my basil plant continues to produce leaves faster than I can eat them, I thought that it would be great to make some pesto and use it as a rub on turkey breast.

Sweet potatoes seemed like a natural complement to turkey, so why not a mash? Potatoes take a while to cook, so get started on them first. This recipe makes about 6 servings.

Sweet Potato Mash

Scrub 3 lbs sweet potatoes and pierce skins with a fork,

Bake potatoes in oven at 400°F for about 45 minutes, or until soft.

Remove skins, and mash with:

  • ¼ cup milk, warmed
  • 2 Tbsp butter, melted
  • 2 Tbsp brown sugar
  • 2 Tbsp maple syrup
  • ½ tsp cinnamon
  • ¼ tsp nutmeg
  • salt and pepper to taste

 

Pesto Turkey

Pound 4 turkey breast pieces to about 1.5 cm thick.

Tip: cover with a layer of plastic wrap and then pound, to prevent juices from flying across your kitchen.

Rub with basil-spinach pesto (as much as you like!)

pesto turkey on pan

Fry on pan, at medium-high heat for about 6 min. Then turn over and continue frying until done.

 

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