(WJBK) -- Get these recipes courtesy of Dawnmarie Chmiel, nutritionist at The Guidance Center in Southgate. Learn more about their RenewYou workshops beginning Feb. 6 by logging on to www.adultandfamily.com.
BBQ Meatballs
Serves 20 ea (depends on size of meatball):
Ingredients
8oz Ground Turkey 99/1% lean
8oz Ground Chicken
½ Cup Salsa
½ Cup BBQ sauce
1 Cup Ground Oatmeal
2T Wheat Germ
2T Ground Flax Seeds
½ Cup Whole Wheat Bread Crumbs
2 Each Minced Garlic
5 Egg Whites
s/p to taste or Mrs. Dash.
Garnish
1 Large Onion, julienned
1 Cup Mixed Peppers, julienned
Sauce
1 Cup Low sugar BBQ Sauce
1 Can Diced Italian Tomatoes Drained
Directions
Pre-heat crock-pot to high, In a bowl, mix eggs, salsa, and ¼ cup of BBQ sauce together. Then add breadcrumbs, wheat germ, and flax mix well. Then add turkey and chicken and mix well. Roll in to small, medium or large size meatballs. Place on plate in fridge.
Julienned peppers and onions, In separate bowl mix tomatoes and BBQ sauce together. Pre-heat sauté pan, add spray pan with a non-stick pan spray. Sear meatballs, peppers, and onions till golden,( meatballs do not need to be cooked all the way.)
Then add everything to the slow-cooker and turn to low and cook for 4-5 hours
Nutrition Content per serving:
Calories: 70, Fat 1.4g, Carbohydrate 7g, Protein 6g, Fiber 2g. Sodium 222g, Chol 13g
Bigger then Dallas! Mac and Cheese
20 servings
Ingredients:
1# Extra lean ground turkey
1# Ground chicken
1.5oz. Chili seasoning
1 medium Vidalia onion diced
½ can of Evaporated skim milk
12oz. 2% Velveeta
8 oz. 2% Mexican shredded cheese
9 Large Green olives, chopped
10oz. Salsa (hot, medium or mild your choice)
4oz. diced green chilies ( do not drain)
2 cans Cannellini or Northern beans, drained and rinsed
12oz. dried high fiber pasta cooked to box specifications
Garnish (optional):
Diced Red and yellow peppers
Minced jalapeno
Directions
In a bowl mix turkey, chicken and seasoning. In a preheated sauté pan cook meat mixture and onions over medium-high heat till meat and onions are browned and cooked completely. (While cooking break meat up with a flat wooden spoon.)
Transfer mixture to a 4.5-6 quart slow cooker set to low. Stir in cheese, evaporated milk, olives, green chilies and salsa stir till combined. Cook for 2 hours. Then add beans stir and cover and cook for 2 more hours.
While that is cooking; cook pasta according to package directions. Drain and cool when the mixture is done cooking stir in pasta till incorporated top with garnish (optional) and serve.
Nutrition:
Calories 167, Carbs 20g, Fat 3,Protein 15, Fiber 4g, Sodium 286g, Cholesterol 32g
Super Easy White bean Chicken Chili
Yield: 6 servings
Ingredients:
2 cans (15 oz. each) white beans (cannellini, Great Northern, etc.)
1 medium onion, Julianne
4 cloves garlic, minced
1 can (4 oz.) diced green chilies
1 T ground cumin
1 tsp. dried oregano leaves
1 tsp. ground cayenne pepper
1/4 tsp. ground black pepper
1/2 tsp. salt
1.25 pounds boneless, skinless chicken breasts
1 cups chicken broth
½ T Olive/canola blend oil
(You can also add 1/4 -1/2 Cup of salsa or diced tomatoes)
Directions
Pre-heat slow cooker to high. Rinse and drain the beans, and reserve. Season chicken with all the spices. Julianne onion and mince the garlic. Heat sauté pan add ½ Tablespoon of olive/canola oil. Then in the slow cooker add half the beans and ½ the onion mixture then put chicken on top add the rest of the onion and beans. Add chicken stock and tomato product if desired. Cook on high for 4-5 hours or on low for 9 to 10 hours.
Nutrition:
Calories 93, fat 1.2g, Carbs 15g, Protein 6g, Fiber 5g, Sodium 347g
Italian Beef Wraps
16- ½ sandwiches
Ingredients:
1 t kosher salt
2 t dried oregano
2 t dried thyme
3.5# beef brisket flat cut
1 cups dry red wine
4 small Vidalia onions, julienned
1 medium yellow pepper, julienned
6 garlic cloves, crushed and peeled
1 T extra-virgin olive oil
¼ cup Sharp cheddar cheese
¼ cup 2% cheddar cheese
High Fiber wraps
Mix together salt, dried oregano, and the dried thyme in a small bowl. Rub the spice mixture all over the beef, and put the meat in a large re-sealable bag. Combine wine, 2 sliced onions and 4 of the garlic and pour this marinade over the meat. Seal tightly, and let marinate in the refrigerator from 4 hours to overnight.
When ready, preheat Crock pot to high. Heat a sauté pan and pour the ½ the oil into pan heat and add meat and sear on both sides, until meat is nicely seared. Then deglaze pan with the left over marinade mixture. Place meat in crock pot cook on high for an hour and turn to low cook for 7-8 hours or until tender.
Pull out and let rest in shallow pan and rest for 15 minutes before slicing, reserving the cooking juices in the pan..
Meanwhile, heat the remaining ½ T olive oil in a large skillet, and toss in the remaining onions, peppers and garlic. Sauté until the vegetables begin to soften, about 4 minutes. Season with the s/p.
Slice the meat, against the grain, as thinly as possible. When the vegetables are tender, add the sliced meat to the skillet, along with any juices left in the roasting pan. Cook until the meat is just heated through, about 3 or 4 minutes.
To make sandwiches, heat wraps till warm take meat, vegetables and cheese build sandwich and wrap!
Nutrition:
Calories 192, Carbs 14, Fat 4.9, Protein 22g, Fiber 4.5, Cholesterol 38
