Archives for September 2015

I celebrated Labor Day with these delicious dogs. The chili is light and the dogs are super-light–so I only spent 318 calories per serving on these. And because I wanted a care-free dinner, I just tossed some grapes and pretzels on as sides.

 

 

 

 

 

 

 

 

 

 

Turkey Chili Dogs:

4 Lean Hot Dogs (I use Hebrew Nationals 97% FF– with only 45 calories per dog)

4 Hot Dog Buns (about 110 calories each)

1 teaspoon olive oil

1/2 pound lean ground turkey breast

1/3 cup low sodium navy beans

1/3 cup low sodium chicken broth

1/4 teaspoon White pepper

1/4 teaspoon Cumin

Dash of hot sauce

1 clove garlic, minced

2-1/2 teaspoons Ancho Chili powder

1 Jalapeno, minced

2 Light cheese wedges (Such as Laughing Cow Cheese Brand)

1/2 white onion, chopped

16 Pepperoncini Rings

Pinch of Salt

Pinch of Pepper

Directions:
Boil or grill hot dogs according to package instructions.

In a medium nonstick skillet, add olive oil. When oil is heated, add turkey breast and begin break up as it cooks. Add the garlic, onion, jalapeno, hot sauce and all seasonings to the chicken breast and mix in while continuing to cook turkey through. Once turkey is no longer pink and onions are tender, add the chicken broth and the cheese. Break up and stir cheese to incorporate it into the rest of the mixture. All chili to simmer on low for about 5 minutes.

Toast hot dog buns, if desired, and place hot dog in the bun. Top with 1/4 of the chili and 4 pepperoncini rings.

Servings: 4 * Calories Per Serving: 318 * Fat: 8.9 g * Carb: 34.7 g * Fiber 4.2 * Protein: 31.1 g * Sugar: 1.3 g * Sodium: 924 mg * Cholesterol: 54 mg

This tasty side takes no time at all because I use packaged polenta. Polenta is low in fat and calories so it makes a great accompaniment to whatever your main protein is. Although I use the plain polenta here, you can get creative and try some of the other flavors/varieties offered. Each serving has only 128 calories.

 

 

 

 

 

 

 

 

 

 

Prosciutto-Wrapped Polenta Rounds:

6 – 1/2 inch slices of prepared polenta (sold in a roll)

2 ounces Prosciutto (6 slices)

2 teaspoons olive oil

6 sprigs Fresh thyme

Pinch of Salt

Pinch of Pepper

Directions:
In a nonstick skillet over medium heat, add olive oil. Add the fresh thyme sprigs to heated oil and then scoot off to the side of the skillet.
Slice prepared polenta roll into 6 one-half inch slices. Season polenta with salt and pepper. Add polenta slices to the pan and fry about 2-3 minutes per side. Remove polenta from skillet, along with thyme sprigs. Sprinkle crispy thyme leaves over each polenta round and then wrap each round with 1 slice of prosciutto.

Servings: 4 (Serving size is 1-1/2 rounds) * Calories Per Serving: 128 * Fat: 3.2 g * Carb: 19.2 g * Fiber 1.7 * Protein: 5.4 g * Sugar: 1.2 g * Sodium: 559 mg * Cholesterol: 8 mg

If you wanna to talk about a burger with flavor, talk about this one! Smoky chipotle pepper, crispy bacon, and creamy guacamole are the main features of this burger. And just because you asked — it’s only 419 calories for the whole burger – guac and all.

 

 

 

 

 

 

 

 

 

 

Chipotle Chicken Burgers with Guacamole:

16 ounces ground chicken breast

2 chipotle peppers in adobe, chopped

1/2 Tablespoon Ancho Chili Powder

Pinch of Salt

Pinch of Pepper

1 teaspoon Onion Powder

1 teaspoon Garlic Powder

1/2 Jalapeno, minced

2 teaspoons olive oil

4 slices center cut bacon

4 Low Calorie Cracked Wheat Buns (No more than 110 calories each)

4 leaves Romaine Lettuce

Directions:
In a medium bowl, combine ground chicken breast, chipotle peppers, chili powder, salt, pepper, onion powder, garlic powder, and jalapeno. Mix well and create 4 equal-sized patties. In a non-stick skillet over medium heat, add olive oil. When olive oil is heated, add the chicken patties and cook 4-5 minutes per side, until cooked through.

In a separate skillet over medium heat, cook 4 slices of center cut bacon according the package instructions. Set aside on paper towels to cool and drain.

Serve chicken burger with bun (toasting is optional), Romaine lettuce, 1 bacon slice, and one serving of guacamole (recipe below)

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Guacamole:

1 Large Hass Avocado

1/4 Red Onion, diced

1/2 Jalapeno, minced

1 Tablespoon Cilantro, chopped

1/2 Tablespoon Fresh Lime Juice

1 Roma Tomato, diced

1 Small Garlic Clove, minced

Pinch of Salt

Pinch of Pepper

Pinch of Cumin

Dash of Hot Sauce

Directions:
Slice the avocado in half and remove pit. Scoop out green avocado flesh into a bowl, along with the remainder of the ingredients. With a potato masher, mash avocado with the rest of the ingredients. Once mashed, stir with a spoon until smooth and all ingredients are mixed in well. Serve atop chicken burgers.

Servings: 4 * Calories Per Serving: 419 * Fat: 17.1 g * Carb: 31.4 g * Fiber 5.5 * Protein: 37.4 g * Sugar: 5.2 g * Sodium: 472 mg * Cholesterol: 78 mg