Tag Archive: black beans

Quinoa Chili Stew

I love a good chili.  Unfortunately the calories and fat associated are not good for a weeknight.  Neither is the time involved.  This Quinoa Chili Stew is made from all vegetables but it tastes like meat.  A spoon licker for sure.

Low Fat Enchilada Soup

Time to get on those New Year’s Resolutions.  Put the cookie dough away and get back to basics.  I am starting with one of my favorites.   It has been cold and gray and nothing will do right now but soup.  I initially thought of one of my rich and warm chili recipes but that contradicts with any sort of healthy eating.  This soup has all the flavor and very little fat, depending on how much cheese one uses for the top and the kind of tortilla chips added.  You’ll note in the picture that I got a little heavy handed with the cheese, but hey, I didn’t have greasy chili!  Somewhere this started as a Weight Watcher’s recipe that I got from a friend over the phone.  I have made a lot of changes to suit my taste including omitting the chicken.  It isn’t a lot of fat, but if I don’t need or miss it, why not leave it out?  Room for more cheese!


Another quick and easy southwest favorite that is somewhat healthified.  I love Mexican food in that with a few staples in your pantry you can use them in any combination.  The flavorings can increase or decrease the heat to your liking.  I always find that Mexican food makes me just full enough.  The staples have a lot of protein and fiber.  Used correctly they can be really healthy.  Enjoy this quick and easy family favorite of mine.  Don’t use store bought seasoning packets.  They are half salt and don’t allow you to adjust the flavors to your liking.  A few simple seasonings in your cabinet will get you just the flavor you want.

  • 2 tablespoons of olive oil
  • 1 onion diced
  • 1 jalapeno seeded and diced
  • 1 pound ground turkey breast
  • 2 teaspoons cumin
  • 1 teaspoon chili powder
  • 1 teaspoon chipotle chile powder
  • 1 teaspoon Hungarian parika
  • Salt and Pepper
  • 1 cup  of water
  • 6 corn tortillas
  • Pam
  • 1 15 oz can refried black beans (fat free)
  • 1 head of Romaine or Iceberg Lettuce (chopped finely)
  • 1 diced tomato
  • ¾ cup of grated cheddar-jack or pepper-jack cheese
  • Salsa

Preheat oven to 350

Over medium high heat add oil, onion and jalapeno into a sauce pan.  Cook until onion and jalapeno are softened.  Crumble ground turkey into the pan.  As you stir and brown the turkey and the seasonings one at a time and mix completely.  When the turkey is cooked and all of the seasonings have been mixed in add the cup of water and stir.  Bring to a boil and let all of the water cook out , stirring occasionally.  This takes about half an hour.

While the turkey is cooking, spray a cookie sheet with PAM and lay out the corn tortillas.  Spray the tops lightly and place in the oven until crisp.  About 13 minutes.

Heat the refried beans in the microwave or on the stove top.  I like to do mine on the stove top and mix in some salsa for extra flavor.

When the turkey is cooked and the tortillas and beans are ready, you are set to assemble.  Spread 2 or 3 tablespoons of beans on a tortilla.  Top with ½ cup of the turkey mixture, cheese, lettuce, tomato and salsa.  You could add guacamole or sour cream too.

Then crunch a way.  To super slim these, add the seasoning to the beans and skip the turkey.

Did you submit your favorite cookie recipe to my holiday cookie exchange?

Cookies 2012


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Southwest Stew with Cornbread Boats

The Terlingua chili Cookoff people say, “You don’t know beans about chili if you put beans in your chili.”   – definitely not turkey.  So, this is called Southwest Stew.  The perfect thing for a rainy day with nothing to do.  I love chiles in all their forms and flavors.  This meal is a reflection of that.  Also, I am forbidden to buy more spices until I use the ones I have.  This will make a good dent in that.  I miss my friends at Savory Spice Shop in the Arboretum.

For the stew:

  • 2 tablespoons of olive oil
  • 1 white onion
  • 2 jalapenos
  • 3 cloves of garlic
  • 1.5 pounds of turkey
  • 2 tablespoons of Organic Ground Cumin Seeds from Savory Spice
  • 2 tablespoons of Black Canyon chili powder from Savory Spice
  • 1 tablespoon of chipotle chili powder
  • 2 tablespoons of Sweet and Spicy Hungarian Paprika from Savory Spice
  • 1 tablespoon of Montreal steak seasoning
  • 1 10 oz. can of diced tomatoes and jalapenos
  • 2 4 oz. cans of diced Hatch green chiles (I used hot)
  • 2 15 oz. cans of black beans rinsed and strained
  • 64 oz. of low sodium tomato juice

For the cornbread:

  • 1 cup buttermilk
  • 1 cup stone ground cornmeal
  • 1 teaspoon salt
  • 1/2 teaspoon baking soda
  • 1 egg
  • 1 tablespoon melted butter

For stew:

Peel the onions and chop into 8 chunks and place in the food processor.  Chop the tops off of two fresh jalapenos.  If you are afraid of heat….you probably shouldn’t make this, but you can remove the seeds and ribs of  the jalapeños.  Cut in half and place in food processor with the onion.  Peel three cloves of garlic and give a light mince.  Add to food processor.   Pulse until finely chopped.

In a Dutch oven set over medium heat sautee onion, garlic and jalapeños in olive oil until softened.  Add turkey and crumble.  As the turkey browns add the spices one at a time and mix.  Cook and stir until turkey is cooked through and spices are spread evenly.  Add diced tomatoes and green chiles.   Stir to combine.  Add tomato juice and black beans.  Reduce heat to low and get your tasting bowl ready.

Cook over low heat stirring frequently for at least 6 hours if not more.  You could transfer to a crockpot at this point.  After the first hour, taste for seasoning.  If it is too hot add a little sugar or apple cider vinegar one teaspoon at a time up to four or add a square of bakers chocolate.  Continue to taste as flavors will evolve during the cooking time.

For cornbread:

Preheat oven to 450° .

In a large bowl, stir the cornmeal, salt and baking soda together. Stir in the egg, melted butter and buttermilk.

Bake in a mini-loaf or muffin pan for 30 minutes. Remove from the oven when the top of cornbread is brown and it feels firm to the touch.  Immediately turn out to keep from over-drying.

To serve:

Cut out a large wedge or circle from individual muffins.  Fill with stew and set in bowl with a thin layer of stew.  Sprinkle with cheese.  Add a small dollop of sour cream and top with cut out wedge.

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