Healthy Recipe of the Month:

Ellen-Marie's Turkey Chili

Great on a cold winter day.  Good source of protein, fiber, and low fat and easy to make!!

Ingredients:

1 to 1.25 pounds of lean ground turkey

1 small onion, sliced or chopped

1 28 oz. can of crushed tomatoes

14 oz. water (half of the empty tomato can)

One or Two 15 oz. cans of red kidney beans (or use black beans, or one of each), rinsed and drained

Chili Seasoning, i.e., Penzy's Spices Chili 3000, or try to make your own with a blend of chili powder, dried oregano, cumin, garlic powder, paprika, and cayenne pepper.

Crushed Red Pepper flakes to taste

Sea Salt and  Ground Black Pepper to taste

Directions:

Rinse and drain the beans well.

Cook the ground turkey in a medium size pot on medium heat until it is no longer pink.

Drain the fat from the pot and discard it carefully.

Add the canned crushed tomatoes plus 1/2 can of water to the ground turkey.

Add the chopped onions and the rinsed beans to the pot.

Add the dry seasonings, to taste.  

This is best if you then lower the heat and allow it to cook for at least one hour.

Serving suggestion:   top with a dollop of low fat sour cream or low fat shredded cheddar or jack cheese.  

Healthier Meal Ideas:

Do you know....

You can enjoy lasagna with fewer calories and fat per serving when prepared via a lighter-than-traditional version?

Here is how:

*Use less meat - replace  with 1/2 pound of turkey sausage

and 

*add veggies: 1 cup sliced zucchini, 1 cup sliced mushrooms.

*replace whole milk ricotta cheese with 1 cup part-skim ricotta and 1 cup reduced-fat cottage cheese (1%).

*replace whole milk mozzarella with 1 cup shredded part-skim mozzarella.

*1/4 cup of grated Parmesan cheese.

Winter Workout Ideas:

Snowshoe!  Snowshoeing is relatively easy to do and it can burn up to 600 calories per hour!  Look for local nordic ski centers for rental equipment and trails.  Some ski mountains allow snowshoeing on the slopes and provide rentals as well.   Be sure to warm-up your muscles by starting out slowly or doing a light jog in place, etc. before hitting the trails hard!   Dress in moisture wicking, cold weather layers.  Always remember to wear waterproof shoes and wool socks - no cotton!

Want to keep running throughout the winter?  Try interval training on a treadmill!  Ask your personal trainer for more information on interval training.

*note: only perform these exercises if you have already been instructed as to how to do so and if you are cleared to exercise.