TURKEY & RICE BAKE

Got leftover turkey from Thanksgiving? Here's a tasty casserole to use it up! This recipe comes from Healthy Homestyle Cooking, by Evelyn Tribole.
If you haven't tried the Tsuru Mai brown rice, give it a try in this recipe. It adds a chewy, nutty flavor--never dry like some brown rice can be.

1 (14-oz) can reduced-sodium chicken broth
1 cup onion, diced
1/2 cup shredded carrot
1/4 cup celery, minced
2 tbls snipped fresh parsley
1/2 cup evaporated skim milk
3 tbls cornstarch
1 tsp dry mustard
1/4 tsp ground white pepper
3 cups cooked turkey breast, diced
1 1/2 cups brown rice, cooked
3 tbls sliced almonds

Preheat oven to 350˚. Cook brown rice according to package directions, if you have not already done so. In a medium saucepan, combine broth, onions, carrots, celery, and parsley. Bring to a boil, then reduce heat. Cover and simmer 5 minutes. Meanwhile, in small bowl, combine cornstarch, dry mustard, and pepper. Gradually whisk milk into dry mix until smooth. Slowly stir the milk mixture into the broth mixture. Cook & stir over medium heat until the mixture comes to a boil. Reduce heat. Cook & stir 1 minute more.
Stir in the turkey & rice, then transfer the mixture to a 1 1/2 -quart casserole. Sprinkle with almonds. Bake about 35 minutes, or until heated through.

6 servings
Per serving:
Cal: 235
Fat: 5g
Chol: 50mg
Fiber: 3g

GOLD STAR BLOGGER AWARD

Mary Ellen has been holding on to this trophy way too long! So, I'm passing it on to...

WENDY !

Wendy, thanks so much for your Sweet Potato & Black Bean soup recipe; it sounds delicious, & I hope to try it soon. I had the opportunity to savor the aroma at WynBrick, as Alice had it simmering during class one day, and it smelled wonderful. Wendy also posted a Fruity Quinoa Salad recipe quite a while back, and it is really good. If you haven't tried it, it has apples, cherries & pecans in it--very different. I made it w/dried cranberries, and that was yummy, too. You can search for the Fruity Quinoa Salad--or any--recipe by using the "search" box in the top left corner of the home page.

Wendy, you display that trophy proudly. Polish it up for all of your Thanksgiving guests to admire.

(But let's not let Wendy keep it as long as Mary Ellen did...post a recipe today! www.balanced4fitness.blogspot.com)

~Pam

CHICKEN CHOWDER

Well, I've really been on a soup kick lately, and why stop now?! OK...I promise the next recipe I post won't be a soup... (Suggestions/recipe submissions, anyone?!)

This Chicken Chowder is a new recipe for me, and my family really enjoyed it. The tarragon & nutmeg really make it special. And don't forget to heat up some really good, crusty whole grain bread to sop up the luscious broth--Yum!
Hope you enjoy it!

4 boneless, skinless chicken breasts, cut into bite-sized pieces
1 32-oz box reduced-sodium chicken broth
2 medium potatoes, peeled & cubed (or 4 smaller potatoes, such as Yukon Gold)
4 medium carrots, peeled & sliced 1/2" thick
12 to 16 oz frozen corn (no need to thaw)
1 16-oz can diced tomatoes
1/2 tsp sugar
1/4 tsp coarsely ground black pepper
salt to taste (optional)
1/4 tsp tarragon
1/4 tsp nutmeg
1/2 cup half-and-half
1 tbls cornstarch

Combine broth, potatoes, & carrots in Dutch oven. Bring to a boil, cover, reduce heat, and simmer 10 minutes. Add chicken, corn, tomatoes (juice & all), sugar, pepper, salt, tarragon, & nutmeg. Stir well. Bring back to a boil. Reduce heat, cover & simmer another 5 minutes, stirring occasionally. Meanwhile, stir a small amount of half-and-half into the cornstarch. Blend to a paste. Gradually add remaining half-and-half, stirring continuously, until smooth. Pour mixture into Dutch oven & return to a boil, stirring constantly. Reduce heat, stir, & simmer until chicken is cooked through & chowder is thickened.

Cal: approximately 246 per serving
8 servings

SPICY SWEET POTATO AND BLACK BEAN SOUP

Here is a recipe I clipped recently from the Kansas City Star. It is really good and I've had several requests for it. I like to add a dollop of reduced fat sour cream to my bowl before eating but that is totally optional.

Spicy Sweet potato and Black Bean Soup

Makes 6 servings, 160 calories per serving, 2 grams fat and no cholesterol

1 tsp. canola oil

1 sweet yellow onion, chopped

2 cloves garlic, minced

1 red pepper, chopped

1 carrot, chopped

1 med. sweet potato, peeled and chopped

1 cup frozen corn

1 (14 1/2 oz.) can no-salt added whole tomatoes

1 (14 1/2 oz) can fat-free, reduced sodium chicken broth or vegetable broth

2 cups water

1/2 tsp. pepper

1/4 tsp. salt

1/4 tsp. cayenne

1 15 oz can black beans, rinsed and drained

Heat oil in Dutch oven over medium high heat. Add onion, garlic, red pepper and carrot and cook, stirring frequently until vegetables are tender. Stir in sweet potato, cook for a few minutes and stir in corn.

Drain tomatoes, reserving juice. Chop tomatoes. Add tomatoes and reserved juice to soup. Stir in broth, water, pepper, salt and cayenne. Heat to a boil, reduce heat and simmer about 20 minutes or until sweet potatoes are tender. Stir in beans and cook 5 minutes.

TURKEY FRAME SOUP

With Thanksgiving right around the corner, be sure to save the turkey bones & make up a batch of this soup after the holiday. It's one of my favorites; I think the tomatoes really make this soup.
Try using frozen noodles, such as the Reames brand; get the kind that cooks in 5 mins. They are very doughy & taste like homemade.

1 meaty turkey frame, cut into 2 or 3 large pieces
8 cups water
1 large onion, quartered
1/2 tsp garlic salt
2 cups cooked turkey meat, diced
1 16 oz can diced tomatoes
1 tbls chicken bouillon granules or base
1 1/2 tsp dried basil*
1/4 tsp black pepper
3 cups fresh or frozen veggies, such as celery, carrots, onion, mushroom, broccoli, or corn. (any combination)
1 1/2 cups uncooked noodles

Place turkey frame in large Dutch oven. Add water, onion, & garlic salt. Bring to boil. Reduce heat, cover, & simmer 1 1/2 hours. Remove frame. Cool & remove any meat from bones. Discard bones, & dice meat. Add additional turkey meat to equal about 2 cups. Strain broth. To broth, add undrained tomatoes, bouillon, herbs, & pepper. Stir in veggies. Return to boil; reduce heat. Cover & simmer 15 mins. Stir in noodles. Simmer 5 mins or until noodles are cooked. Add turkey, & heat through.

*You may substitute (or add) marjoram, thyme, or oregano for the basil if you prefer.

VEGGIE PASTA MARINARA

We used to live near a small Italian restaurant that served this dish, & I absolutely love it. You can change it up by varying the types of veggies used. I've made it with broccoli & cauliflower, and that's good, too. Use jarred Marinara (if you must!), or make your own. I'm providing a recipe here for a very quick & tasty version that you can make w/canned tomato products.

Pasta of your choice, cooked
Marinara sauce (recipe below)
1 tbls olive oil
1 small onion, coarsely chopped
2 cups sliced mushrooms
4 carrots, peeled and sliced on the diagonal 1/8" thick
1 medium zucchini, halved lengthwise & then sliced
1 medium yellow squash, halved lengthwise & then sliced
4 cloves garlic, minced
1/2 tsp garlic salt
Shredded Parmesan cheese

Heat oil in large skillet over med-high heat. Add onion, mushroom, and carrots, and saute for 5 minutes. Add zucchini & yellow squash, and cook until just tender. Add minced garlic & garlic salt, & cook & stir 1-2 minutes more. Spoon hot pasta onto plates (or bowls). Top with sauteed veggies, and pour marinara over all. Sprinkle with Parmesan cheese, if desired.
To store any leftovers, place pasta, marinara, & veggies each in a separate container & refrigerate. The sauce improves as it "ages".

EASY MARINARA:
1 tsp olive oil
1/2 small onion, diced
(1) 14.5 oz can tomato puree
(1) 6 oz can tomato paste
(1) 8 oz can tomato sauce
(1) 14.5 oz can petite diced tomatoes
1 tbls granulated garlic (or 2 cloves fresh)
1 tbls Italian seasoning
1 tsp brown sugar
salt to taste

Heat olive oil in 2 qt saucepan. Add onion & saute until translucent. Add remaning ingredients & blend well. Bring to boil, then reduce heat to simmer. Simmer at least 10 minutes.
Freezes well.