Tag Archives: healthy

Crockpot Turkey White Bean Pumpkin Chili

12 Sep

DC weather is FINALLY starting to cool off and I’m loving it!  As promised, I am going to keep the pumpkin madness coming.  This recipe comes from Skinnytaste and it was just a little too skinny for me.  I’m not a fan of the 99% fat free lean ground turkey she calls for.  I need just a tad of fat in my lean ground turkey and I also feel that the 99% fat free kind is very dry for that level of fat free-ness.  Also, I use fat free plain greek yogurt in place of sour cream these days mainly because I always have it and waste sour cream when I buy that.  I made this recipe for a nice little dinner date with my girl Christine.  She used to always give me a hard time for posting “food porn” pictures on Facebook and request to come over for what I was making.  Thus when we were planning I get together, I suggested that I cook her something!  We paired it with a nice Pinot Grigio and I think she was a fan of the meal.  Success 🙂  Enjoy this easy and seasonal chili.  Stay tuned because the forecast for a tomato-based pumpkin chili sometime this fall is a 100% chance.


  • cooking spray
  • 2 lb 93% fat free/7% fat lean ground turkey
  • 1/2 tsp olive oil
  • 1 small onion, chopped
  • 3 garlic cloves, minced
  • 1 tsp chili powder, to taste
  • 2 bay leaves
  • 2 tsp cumin
  • 1 tsp oregano
  • 2 (15 oz cans) of white northern or navy beans, rinsed and drained
  • 15 oz can pumpkin puree (not pumpkin pie filling)
  • 4.5 oz canned chopped green chile
  • 2 cups low sodium, fat free chicken broth
  • fat free greek yogurt for topping (optional)
  • chopped cilantro and/or chives for topping (optional)
  • salt and pepper to taste


  1. In a large saute pan, spray nonstick spray and cook ground turkey for 5 minutes or until browned. 
  2. Transfer meat to crock pot.  Then, add oil and saute onions and garlic for 3-4 minutes.  Add cumin and saute for 1 minute. 
  3. Add onions, garlic, and cumin to crock pot.  Add white beans, pumpkin puree, green chilies, chicken broth, chili powder, oregano, and bay leaves.  Cover and cook on high for 4 hours or low for 8 hours.  Remove bay leaves and serve.

Creole Shrimp with Garlic and Lemon

10 Aug

Happy Friday All!  So full disclosure I’ve actually made this one twice now, but the first go around I was simply so ravenous that taking pictures of the whole prep process just wasn’t feasible.  We’ve all been there, right?  Those times where nothing can stand between you and eating.  BUT I cooked it again so that should speak to how yummy it is.  I stumbled upon this recipe as I was in search of a lemon garlic shrimp recipe with a little different spin than I had made before.  This one not only fit the bill but added a creole spin to it.  BONUS!  It is also pretty easy peasy with 4 servings in just 30 minutes.  I’m confident it will be a do over recipe for you too.


  • 1 lb shrimp, shelled and deveined ( I de-shelled the shrimp, matter of preference)
  • 1 1/2 TBSP minced garlic
  • 1 TBSP Creole seasoning ( I used Lite Tony Chachere’s)
  • 1 red bell pepper, finely chopped
  • 2 TBSP olive oil (recipe called for vegetable oil, but I can’t get enough of OO!)
  • Juice of 2 lemons
  • 1/4 C chopped parsley (I used a few TBSP dry parsley)


1. In a medium bowl, toss shrimp with Creole seasoning, red pepper, and garlic until the shrimp is evenly coated.

2. In a large skillet, heat oil over a medium high heat.  Add your shrimp and red pepper mixture and cook on each side until shrimp is just white throughout.  This takes around 2-3 minutes each side.

3.  Add lemon juice and parsley, stir, and serve.

A Week of Crab Take 2: Spicy Crab and Cheddar Omelet

26 Jul

As mentioned the other day, we had a good amount of crab left-overs to consume.  Between these delicious omelets and a crab marinara pasta, we met making good use of the left-overs with success.  I got girlfriend bonus points for making breakfast in bed for Bryan too! ❤ Here is how I threw together the spicy crab and cheddar omelets:

Ingredients (Per Omelet): 

  • 1/2 cup leftover crab (backfin/jumbo lump) meat
  • 1 tsp olive oil
  • 1 tsp lemon juice
  • Sriracha sauce
  • 1 TBSP water
  • 2 eggs
  • nonstick spray
  • Few pinches reduced-fat shredded cheddar cheese
  • Salt and pepper, to taste


1. Heat a small saute pan over a medium heat.  Once adequately warm, add olive oil, crab meat, lemon juice, a few dashes of Sriracha, and a little S&P. Saute around for a few minutes and reduce heat to low to keep warm.

2. Next, spray another small saute pan with ample nonstick spray.  Whisk eggs, a more dashes of Sriracha, and a little S&P together.

3. Heat nonstick sprayed pan over a medium heat for a minute or so and add your egg mixture.  As the eggs starts to set, you will want to maneuver the edges with a spatula gently to get the uncooked eggs to the sides.  Once there is no more egg flowing to the sides, add your crab down the middle of the omelet and sprinkle a few pinches of shredded cheddar atop it.

4. Using spatula, gentle fold one side over the other and garnish with some parsley.  Nom nom!

Coconut Chicken

14 Jul

Looking for a yummy summer-y chicken recipe?  You’ve come to the right place.  I’ve looked at a few coconut breading options and made modifications arriving at this recipe as my favorite.  I hope you’ll enjoy!  The ingredients are based on a serving for 2.


  • 2 chicken breasts, around 6 oz. each
  • 1/3 cup egg whites
  • 5 TBSP coconut flakes
  • 2 TBSP whole wheat breadcrumbs
  • 1/4 cup panko breadcrumbs
  • olive oil or other non-stick spray


  1. Preheat oven to 400 degrees.  Slice your chicken breasts into tenders (see above).
  2. Spray a generous, even layer of the oil olive spray on aluminum foil covered cookie sheet.
  3. Combine coconut flakes, whole wheat bread crumbs, and panko breadcrumbs in a medium bowl.  In a separate small bowl, add the egg whites.
  4. Dip chicken tenders into egg white bowl and transfer to dry ingredients bowl and coat/cover adequately.  Place adequately coated chicken tenders on the cookie sheet.


 5. Bake for approximately 25 minutes.  Serve with a fresh salad and my fav Trader Joe’s Dressing, Light Champagne    Vinaigrette, and/or more veggies for a healthy meal!

Paprika Shrimp and Green Bean Saute

5 Jul

This spanish-inspired dish has been a regular re-do for over 3 years now.  If memory serves, I think I was looking for a unique shrimp recipe.  I stumbled upon this on recipe on the Eating Well website.  The rest is history.  I’m a HUGE shrimp fan and I enjoy plenty of garlic and the flavor of paprika.  Once you make this, you’ll see why a shrimp and garlic fan like me files this as a “tried and true” recipe.  The recipe notes that this is 6 servings.  I divide it up 4 ways so each portion comes to around 370 calories/12 g fat/12 g fiber/35 g protein  WARNING: Your house is going to smell insanely delicious as you prepare this.  As a result, random neighbors could come a knockin. 


  • 12 oz. steamable bag of Green Line Quick and Easy green beans (or 4 cups green beans, trimmed if you cannot find)
  • 3 tablespoons extra-virgin olive oil
  • 1/4 cup minced garlic (Told you it’s garlicky!  This is over half of a normal bulb of garlic FYI)
  • 2 teaspoons paprika
  • 1 pound raw shrimp, (21-25 per pound- often categorized as Extra Large or Jumbo ), peeled and deveined
  • 2 16-ounce cans large butter beans, rinsed
  • 1/4 cup red-wine vinegar
  • 1/2 teaspoon salt
  • 1/2 cup chopped fresh parsley (or a few TBSP dried parsely), divided
  • Freshly ground pepper, to taste


1. Pierce your bag of green beans and place in microwave setting it to high for 5 minutes.  Don’t start it just yet!

2.  Heat oil in a large skillet over medium- high heat.  Once hot, add minced garlic and paprika.  Stir constantly for about 20 seconds until fragrance hits ya.  You don’t want it to begin browning however.  Add shrimp and cook 2 minutes on each side.  Start that microwave after you turn the shrimp for the second side cooking! 

3.  Once shrimp and pink/opaque, add the vinegar, butter beans, and salt stirring frequently until cooked thoroughly.

4.  Add part of your parsely and stir well. 

5.  Remove green beans from microwave carefully minding the steamyness.  Divide the cooked green beans amongst 4 bowl (or 2 bowls and 2 tupperware containers so you have lunch!) and divvy up the shrimp concoction 4 ways.  Add remaining parsely to garnish and pepper to taste if you so choose. 

On a final note, this is what Bryan’s bowl looks like when he is done 🙂

Pinkberry’s Greek Goodness

19 Jun

Recently, I grabbed Pinkberry fro yo as an afternoon snack during a particularly busy work week.  I don’t walk out of Pinkberry with less than a huge smile ever, but this time I was even happier because I got a voucher for a complimentary snack-sized Greek Goodness.  This is Pinkberry expanding its menu to include frozen as well as unfrozen yogurt.  Greek Goodness is the name for Pinkberry’s new greek yogurt menu items.  Honestly, had I not received this voucher I’d likely continue to go back to Pinkberry for their Salted Caramel, Original, or Pomegranate fro yo and toppings for the rest of time.  I’m thrilled I did though.  As you can see from the photo above, these greek yogurt creations come in sweet and savory varieties.  They also come in 2 sizes- snack and meal.  I chose the Kiwi concoction.  This included the greek yogurt, sliced kiwi, fresh strawberries, and mango as well as a lowfat honey almond granola and vanilla agave.  I think life started when I tried this agave.  Oh my goooooooosh.  I know it is often used in recipes to substitute for honey and is actually sweeter, but I don’t know why I’ve never tried it.  Kicking myself.  Overall, this greek yogurt snack was awesome.  It was reasonable too at 190 calories/ 2.5 g fat/ 19 g sugar (not much different than flavored Chobani greek yogurt per a frame of reference)/14 g protein.   You must give it a try!  It is offered with some degree of exclusivity however as Massachusetts, DC Metro area, and Southern California locations are the only spots that feature it currently.  Another plus for my DC friends to know is that our locations are open at 8 am to serve breakfast. That includes all DC, Maryland, and Virginia locations.  I suggest grabbing a meal size to kick off your day!  I know I’ll be doing that one day on my way to the metro.  Happy to have found a new summery snack and to have discovered this love of agave nectar.  Double win.  I’ll close with a photo of my snack-sized Kiwi Greek Goodness:

Problem: Bathing suit season in a few days! Solution: Spicy Teriyaki Chicken Salad

24 May

No need for stress or flavor-lacking meals when you can whip up this asian-inspired Spicy Teriyaki Chicken Salad!  Eat things like this and your bathing suits will warmly welcome you to wear it 🙂  This recipe reflects 1 serving. 


For the Chicken:

    • 1- 5 oz. chicken breast, cut into bite-sized pieces ( I love Perdue’s Perfect Portions to keep it reasonable portion-wise.)
    • Kikkoman Low Sodium Teriyaki Sauce
    • Kame Sriracha Sauce
    • 1 TBSP Olive or Vegetable Oil

For the Salad:

    • 2-3 cups of salad mix. (I recommend Dole’s Greener Selection mix with its crisp mixture of romaine and iceberg lettuce.)
    • Apprx. 1/2 of a red pepper, chopped
    • Handful or so of sugar snap peas, raw
    • 1/2 cup canned mandarin oranges in pear juice, drained
    • 1-2 TBSP Almond Accents Honey Roasted Almonds (40 calories/ 1 TBSP.  I used a little more than 1 TBSP, but less than 2.)
    • 2 TBSP Ken’s Lite Asian Sesame Dressing


1. Place bite-sized chicken pieces in a shallow dish and add 2 parts of your teriyaki sauce to 1 part of your Sriracha sauce.  It should cover the chicken and allow for an additional thin layer of marinade in the dish.  Throw it in the fridge for about a half hour.







2. Meanwhile, rinse your salad mix to refresh and drain.  Add red pepper, sugar snap peas, and mandarin oranges. 

3. In a medium-sized saucepan, heat your oil on a medium-high heat.  Add your marinated chicken and cook thoroughly, about 5 minutes.   







4. Add chicken to your assembled salad followed by your almonds and dressing. 

5. Toss and enjoy!