In the Kitchen: Fruit Skewers & Super Bowl Super Healthy Chili - KLTV.com - Tyler, Longview, Jacksonville |ETX News

2/1/07

In the Kitchen: Fruit Skewers & Super Bowl Super Healthy Chili

Super Bowl Super Healthy Chili Salad

A Brookshire's Best Recipe

2 teaspoonsHy-Top olive oil

16-ounce package Hy-Top frozen chopped onions and peppers

1 chopped clove garlic

1 pound ground turkey (or extra-lean ground beef)

15-ounce can  Hy-Top stewed tomatoes

10-ounce canHy-Top Mexican-style diced tomatoes and peppers

15-ounce can Hy-Top tomato puree

1 13-ounce cans Hy-Top beans (kidney, black,  or pinto)

4 ounce can Hy-Top chopped green chilis

1 teaspoon ground cumin

¼ teaspoon cayenne pepper

½ teaspoon black pepper

1 teaspoon paprika

1 teaspoon dried oregano

1 teaspoon dried thyme

2 cups fat-free beef broth

1 tablespoon red wine vinegar

8 cups salad greens

Optional toppings: Dairy Pride Light Sour Cream, Hy-Top Reduced Fat shredded cheese, chopped onions, chopped tomatoes

In a large soup pot, heat the olive oil and sauté the onion, pepper, garlic and ground turkey. Once brown, stir in all remaining ingredients except the red wine vinegar and salad greens. Bring to a boil, cover and simmer 30 minutes, stirring occasionally. Stir in the red wine vinegar just before serving.

To make this healthy chili even healthier, here's how to serve it extra light:

In individual soup bowls, spread a layer of salad greens (using dark green lettuces and spinach is even better). Top with a cup of chili for a chili salad. This increases the fiber, decreases the actual chili serving size and therefore, decreases calories while you're at it!


Top with your favorite chili toppings, such as reduced-fat shredded cheese, reduced fat sour cream, chopped onion, and chopped tomatoes.

Serves 12

Nutritional Information:

Calories per serving: 149.  Fat: 6 grams  (1 gr. saturated fat), cholesterol:30  mg., sodium: 387 mg., carbohydrates: 18 gr., fiber:  6 gr.

 

© 2007, Brookshire Grocery Co.  Nutrient counts are rounded to the nearest whole number.  All dietary and lifestyle changes should be supervised by a physician.

 

Light Fruit Skewers with Yogurt Dipping Sauce

A Brookshire's Best Recipe

10 wooden or metal barbecue skewers

or 25 toothpicks

A selection of fresh or thawed frozen fruit, cut into bite-sized chunks, such as pineapple, seedless grapes, strawberries, blueberries, apple, orange, cantaloupe, honeydew melon and plums

2 cups Goldenbrook Farms Low-Fat yogurt, strawberry or vanilla flavor

Thread 5 or 6 pieces of fruit onto each wooden skewer.  Pour yogurt into a small bowl and serve alongside as a dipping sauce.

Serves 10.

Note: to make this more festive, stick the skewers into a hollowed-out melon or pineapple and fill the hollow with the yogurt dip.

Nutritional Information:

Calories per serving: 56 Fat: 0 grams, cholesterol:0 mg., sodium: 23 mg., carbohydrates: 3 gr., fiber: 1 gr.

 

© 2007, Brookshire Grocery Co.  Nutrient counts are rounded to the nearest whole number.  All dietary and lifestyle changes should be supervised by a physician.

 

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