How to Make Citrus Chicken Chili


Citrus Chicken Chili

Makes 8 servings

Preparation time: 20 minutes

Cooking time: 30 minutes


2 tablespoons olive oil

1 medium onion, chopped

4 garlic cloves, minced

1 medium green bell pepper, chopped

2 teaspoons dried oregano

1 can (14.5 ounces) no salt added diced tomatoes, with liquid

Juice of 1 lemon

1 pound chicken thighs, cooked and shredded

4 cups unsalted chicken broth

2 cans (16 ounces) reduced-sodium garbanzo beans, rinsed

1/4 cup plain Greek yogurt

3 tablespoons finely chopped fresh parsley

Heat the oil in a saucepan over medium heat. Add the onion, garlic, bell pepper and oregano. Cook 5 minutes or until vegetables are softened. Add the tomatoes, lemon juice, chicken, broth and beans. Reduce heat to medium-low and simmer 20 to 25 minutes. Serve garnished with yogurt and parsley.

Per serving: 281 calories, 21 grams protein, 9 grams fat (30% calories from fat), 1.8 grams saturated fat, 24 grams carbs, 76 milligrams cholesterol, 155 milligrams sodium, 6 grams fibers.

Number of carbohydrates: 1.5.

Beef Burgundy

Makes 8 servings

Preparation time: 10 minutes

Cooking time: about 8 hours on low


1 package (8 ounces) baby carrots

3/4 teaspoon dried marjoram

3/4 teaspoon black pepper

2 pounds lean beef stew meat cut into 1 1/2 inch pieces

1 cup low sodium beef broth

1 cup Burgundy or other dry red wine

2 garlic cloves, minced

1 package (8 ounces) fresh mushrooms, halved

1/4 cup quick mix flour

Place the carrots in a 4-quart or larger slow cooker. Sprinkle marjoram and pepper over the beef. Add to slow cooker. Add broth, wine, garlic and mushrooms. Cover and cook on low 7 hours. Remove about 1/2 cup liquid from slow cooker; mix with flour. Return to slow cooker and continue cooking over low heat for about 30 minutes longer or until mixture thickens and beef and carrots are tender. Pour into bowls and serve.

Per serving: 216 calories, 24 grams protein, 8 grams fat (34% calories from fat), 3 grams saturated fat, 7 grams carbs, 71 milligrams cholesterol, 75 milligrams sodium, 1 gram fiber.

Number of carbohydrates: 0.5.

Baked Halibut with Creamy Avocado Lemon Sauce

Makes 6 servings

Preparation time: 25 minutes

Cooking time: about 30 minutes


For the sauce:

2 ripe Hass avocados, halved, pitted and peeled, divided

1 1/2 teaspoons fresh lemon juice

1/4 teaspoon onion powder

1/4 teaspoon garlic salt

3/4 cup half and half, divided

For the halibut:

2 eggs

1/2 cup salsa

1/2 cup flour

6 (6 ounces) halibut fillets, skin removed

1 tablespoon olive oil

For the sauce: In a food processor, combine 2 avocado halves, lemon juice, onion powder and garlic salt; mix until chopped. With machine running, slowly add 1/4 cup half and half; process until smooth. Refrigerate until ready to serve.

For the halibut: Heat the oven to 400 degrees. In a medium bowl, whisk the eggs. Add the remaining half and half and the salsa; whisk until blended. Put the flour in another bowl. Lightly coat halibut with flour; coat with egg mixture. Heat the oil in a large nonstick skillet over medium-high heat. Add half the fillets; cook 3 minutes on each side or until browned on both sides. Transfer to a large baking sheet. Repeat with remaining fillets, adding more oil if needed. Bake until fillets are just cooked through, about 10 minutes.

Remaining cut thinly sliced ​​avocado. Place the halibut on plates and pour the sauce around the edge; garnish with avocado slices and serve.

Per serving: 388 calories, 37 grams protein, 19 grams fat (44% calories from fat), 4.8 grams saturated fat, 17 grams carbs, 156 milligrams cholesterol, 279 milligrams sodium, 5 grams fibers.

Number of carbohydrates: 1.

Turkey Burgers

It’s burger night, and the kids are going to love turkey burgers topped with pizza sauce on whole-grain buns. Serve with oven fries (frozen) and add orange wedges on chopped lettuce on the side.

Palermo Pizza

Heat the oven at 450 degrees. Top a prepared fully baked 12 inch pizza crust with an appetizer of canned eggplant (caponata), sliced ​​ripe olives, sliced ​​red onion, sliced ​​plum tomatoes and freshly grated Parmesan cheese. Sprinkle with a little dried oregano. Bake for 10 to 12 minutes or until heated through. Serve with a packaged green salsa. For an easy dessert, try red and green grapes.

Mushroom and Pepper Frittata

Go meatless tonight. In a large ovenproof skillet, heat 1 tablespoon canola oil over medium heat. Cook 1 medium chopped onion and 1 chopped red pepper for 3 minutes. Add 8 ounces sliced ​​shiitake mushrooms; cover and cook for 1 minute. Stir and Cook 2 more minutes. Transfer to a bowl. Heat the grill. In a large bowl, whisk together 8 eggs, 1/4 cup water, 3/4 cup grated Asiago cheese, 1/4 tsp coarse salt and 1/4 tsp black pepper. In the same pan, heat another 1 tablespoon of oil. Add egg mixture and 1/4 cup chopped fresh basil leaves and cook for 1 minute. Reduce heat to medium-low. Sprinkle mushroom mixture on eggs; cover and cook 5 to 6 minutes or until just the edges are puffed. Sprinkle additional 1/4 cup Asiago cheese on top; grill 1 minute. Serve with whole grain toast and fresh tropical fruits.


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