Healthy Recipes

Tamale Pie Topped with Spoon-bread

Serves 3-4

12 oz. ground beef

½ cup chopped onions

¼ cup chopped green pepper

1 clove crushed garlic

1 cup canned, crushed tomatoes (with juice)

1 cup frozen corn kernels

2 tsp. chili powder

5 TBS cornmeal

¼ tsp. salt

1 cup 1% low-fat milk

1 egg

¼ c shredded lowfat cheddar cheese

Preheat oven to 350°

In a heavy, 10” nonstick skillet over medium heat, brown the beef, breaking it apart with a spoon, until no trace of pink remains. Transfer the meat to a paper towel-lined strainer over a bowl to drain off the fat.

To the skillet, add the onions and peppers. Cook for 3 min., or until the vegetables begin to brown. Add the beef back in with the garlic, tomatoes (with juice), corn, chili powder and 1 TBS of the cornmeal. Bring the misture to a simmer.

Transfer the mixture to a 1 ½ quart ovenproof casserold dish. Set aside. Place the salt and remaining cornmeal in a 2 cup microwave safe glass bowl/cup. Microwave on high for a total of 2 ½ minutes or until the mix comes to a boil. Stop and stir every 30 seconds during this time.

In a small bowl, beat the egg until foamy. Gradually beat in the hot cornmeal, then the cheddar cheese. Pour over the beef mixture and bake for 25-30 minutes or until the topping is slightly puffed and browned.

Calories 329
Carbs 2.9g
Sodium 374mg
Fat 5.9g
Protein 25.8g

Turkey Veggie Sloppy Joes

We LOVE Heather Connell at Multiply Delicious!

This week we couldn’t resist her Turkey Veggie Sloppy Joes! Make sure to check out her blog as well as follow her on twitter @multiplydelicio


I have had a full few days.  I took off from home to head to San Fran yesterday for a full weekend of Blogher Food.  Yea!  I have been looking forward to this trip for a long time now!  I arrived in SF really late last night and have had a full first day here jammed packed with meeting other amazing food bloggers and learning so many new things and valuable information.  I have one more day jammed packed with fun things and then I head back home.  Don’t worry, I promise to recap everyone on the trip once I’m back home.

Now let’s talk about these sloppy joes.  I recently received an email from Sarah, a wonderful reader and fellow mom.  Sarah asked me for a healthy and meatless idea for sloppy joes for her daughter.  This recipe suddenly came to mind because it’s one of my families favorites and it’s a health version to sloppy joes.  It’s packed with veggies which is something we are always trying to fit into our little ones lives these days.  And I’m not talking about one veggie…we are talking 5 different veggies!

Wow!  And it’s not only got the veggies but it’s got protein.  I used turkey for this recipe but you could easily substitute it for meat-less ground.  I found this recipe last year when I subscribed to a wonderful magazine called Clean Eating.  It’s always got healthy and delicious recipes that I’m always eager to try.  Next time your at your bookstore see if you can find it on the stands.  It’s a great source for healthy recipes.  I found this recipe and it’s now a favorite.

So Sarah, I hope you daughter enjoys this sloppy joe recipe as much as my family does.

Have a great weekend everyone and I’ll be back soon to share with everyone my adventures at BlogHer Food.  Now it’s time for me to get some shut eye and rest because tomorrow will be a very long day.

Turkey Veggie Sloppy Joes

Print Recipe

1 ear fresh corn, shucked (about 1 cup)

1 pound white turkey meat (or meat-less ground)

1 red bell pepper, diced

1 yellow bell pepper, diced

1/2 cup red onion, diced

1 1/2 teaspoons chile powder

1 teaspoon garlic powder

1/4 teaspoon salt

2 medium tomatoes, diced into small pieces

1 cup low-sodium chicken (or veggie) broth

1 1/2 tablespoons tomato paste

2 teaspoon low-sodium soy sauce

1 tablespoon arrowroot dissolved in 2 tablespoon cold water (or cornstarch)

Whole Wheat Hamburger Buns

1/2 cup low-fat Monterey Jack Cheese, shredded


Use a small, sharp knife to cut kernels off corn. Set aside.

In a large nonstick skillet over medium-high heat, cook turkey, breaking it up with a spatula or spoon, until it begins to brown, 3 to 4 minutes.  If using the meat-less ground instead of the turkey, cook according to package directions.  Add red and yellow peppers and cook, stirring occassionally, for 2 minutes.  Add onion and cook, stirring occassionally, for 4 minutes.  Add chile powder, garlic powder and salt and cook, stirring occassionally, for 1 minute.  Stir in tomatoes, corn, broth, tomato paste and soy sauce, increase heat to high and bring to a boil.  Reduce to a simmer, cover and cook for 20 minutes.

Add arrowroot mixture (or cornstarch) to sloppy joe mixture, stirring until sauce thickens, 30 seconds to 1 minute.

Toast hamburger buns until lightly browned.

Place a bun half on each plate, open-faced.  Top buns with Sloppy Joe mixture, dividing evenly.  Sprinkle with cheese, dividing evenly, and serve.

Adapted from Clean Eating September/October 2009 Issue

Chicken and Broccoli Casserole

Serves 8 (1 cup serving)

3 quarts water
1 (12-ounce) package broccoli florets
4 (6-ounce) skinless, boneless chicken breast halves
1 (12-ounce) can evaporated fat-free milk
1/4 cup all-purpose flour (about 1 ounce)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Dash of nutmeg
1 cup fat-free mayonnaise
1/2 cup fat-free sour cream
1/4 cup dry sherry
1 teaspoon Worcestershire sauce
1 (10.75-ounce) can condensed 30% reduced-sodium 98% fat-free cream of mushroom soup, undiluted
1 cup (4 ounces) grated fresh Parmesan cheese, divided
Cooking spray

Preheat oven to 400°.

Bring water to a boil in a large Dutch oven over medium-high heat. Add broccoli, and cook 5 minutes or until crisp-tender. Transfer broccoli to a large bowl with a slotted spoon. Add chicken to boiling water; reduce heat, and simmer 15 minutes or until done. Transfer chicken to a cutting board; cool slightly. Cut chicken into bite-sized pieces, and add chicken to bowl with broccoli.

Combine evaporated milk, flour, salt, pepper, and nutmeg in a saucepan, stirring with a whisk until smooth. Bring to a boil over medium-high heat; cook 1 minute, stirring constantly. Remove from heat. Add mayonnaise, next 4 ingredients (through soup), and 1/2 cup cheese, stirring until well combined. Add mayonnaise mixture to broccoli mixture; stir gently until combined.

Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with remaining 1/2 cup cheese. Bake at 400° for 50 minutes or until mixture bubbles at the edges and cheese begins to brown. Remove from oven; let cool on a wire rack 5 minutes.

Calories 276
Carbs 18.9g
Sodium 696mg
Fat 7.8g
Protein 31.1g

Turkey and Black Bean Chili

4 servings Cook: 23 minutes
Prep: 12 minutes
From: Fitness Magazine


  • 1 tablespoon  canola oil
  • 1 cup  chopped onion
  • 2 garlic cloves, minced
  • 1 green bell pepper, diced
  • 1 pound  lean ground turkey
  • 2 15-ounce cans low-sodium black beans, drained and rinsed
  • 1 14.5-ounce can diced tomatoes with green chiles
  • 1 14.5-ounce can tomato sauce
  • 1 cup  frozen corn
  • 1 tablespoon  chili powder
  • 1 tablespoon  unsweetened cocoa powder
  • 1 teaspoon  oregano
  • 1 ounce  semisweet chocolate, cut into tiny pieces


In a soup pot, heat the canola oil over medium-high heat. Add the onion, garlic and bell pepper; cook, stirring occasionally, about 3 minutes or until slightly softened.

Add the turkey and sauté 5 minutes or until no longer pink, crumbling the meat with a spoon as it cooks. Add the beans, tomatoes, tomato sauce, corn, chili powder, cocoa powder and oregano. Bring to a boil. Reduce heat, stir in the chocolate and simmer 15 minutes. Ladle into bowls and serve.

Nutrition facts per serving:

  • Servings Per Recipe 4 servings
  • Calories518
  • Total Fat (g)15
  • Saturated Fat (g)3.8
  • Carbohydrate (g)59
  • Fiber (g)15
  • Protein (g)39
*Percent Daily Values are based on a 2,000 calorie diet

Beef Stroganoff

From the Kitchen of: iMetabolic

6 servings
1lb boneless top round steak
1 (10 3/4 oz) can cream of mushroom soup
1/2 cup onion, chopped
1/2 cup low fat sour cream
1/4 cup 2% milk
1/2 teaspoon paprika
3 cups cooked egg noodles

1.  Slice beef across grain into strips.

2.  Cook beef until browned; set aside.

3.  Cook onions until soft.

4.  Add soup, paprika and milk.

5.  Add beef; mix together (add a little more milk if too thick), heat through.

6.  Add sour cream, stir to mix.

7.  Serve over 1/2 cup hot egg noodles.

Calories 317
Carbs 27g
Sodium 376mg
Fat 10g
Protein 29g
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