Vegetarian Chili With a Kick

Vegetarian Chili With a Kick


1 28 oz tomato sauce no salt added
1 28 oz Rotel Original or Hot
1 large can dark red kidney beans rinsed- omit if you do not like beans in your chili
1 large can chili beans- omit if you do not like beans in your chili
1 large can light red kidney beans rinsed
1 small onion diced or half and onion depending on preference
1 chopped green bell pepper
2-3 tbsp chili powder
Optional- 1 tbsp cumin
Optional- frozen corn
Optional- frozen spinach
Optional- whole wheat elbow macaroni or spaghetti


In a large pot mix all ingredients except pasta and simmer,  Cover and simmer on medium about 20 minutes, cook pasta and drain and add pasta to the chili, if using spinach do not add until about 15 minutes into the simmering

Stuffed Creamy, Cheesy Red or Yellow Belll Peppers

Stuffed Creamy, Cheesy Red or Yellow Belll Peppers

3-5  Bell Peppers, washed, top cut off and remove seeds (dice the left over tops minus the stems)
1-2 pounds ground lean turkey
2 tbsp chili powder
1 tsp minced garlic
1/4 tsp black pepper
1 small onion diced chopped
1 cup frozen corn
1/2 cup frozen spinach
1 cup brown rice
1 can black beans drained and rinsed
1 small can tomato sauce no salt added
1 small can diced tomatoes no salt added
1 can cream of mushroom healthy request
1 cup 2% shredded cheddar
Additional Cheese for the top

Cook peppers upright in a steamer for about 5-8 minutes on in the microwave for about 3 minutes

Brown meat and onion, drain, put meat back in skillet and add all the ingredients including diced left over red pepper, stir well, spoon into the the red bell peppers, cook on 350 for about 20 minutes, Top with additional cheese, return to oven and cook until cheese is melted

Stuffed Red Bell Peppers

Stuffed Red Bell Peppers

3-5 Red Bell Peppers, washed, top cut off and remove seeds (dice the left over tops minus the stems)
1-2 pounds ground lean turkey
2 tbsp chili powder
1 tsp cumin
OR 1 package low sodium taco seasoning
Optional- 1/4 tsp crushed red pepper
1 small onion diced chopped
1 cup frozen corn
1/2 cup frozen spinach
1 cup quick cook barley
1 can black beans drained and rinsed
1 large can tomato sauce
1 small can diced tomatoes no salt added
2% shredded cheddar

Cook peppers upright in a steamer for about 5-8 minutes on in the microwave for about 3 minutes

Brown meat and onion, drain, put meat back in skillet and add all the ingredients including diced left over red pepper, stir well, spoon into the the red bell peppers, cook on 350 for about 20 minutes, top with cheese and put back in the oven until cheese is melted

Teriyaki Chicken or Beef

Teriyaki Chicken or Beef

2 Cups of Brown Rice
1/2 cups water
1/3 cup teriyaki sauce, low sodium if you can find it
1/2 tsp Garlic Powder
Frozen mix of carrots, broccoli, cauliflower, Snap Peas (or your own selection)
2-4 Chicken breasts cut into bite size chunks
Optional- lean steak or flank steak cut into strips, if using flank, it will cook very fast

Spray a large skillet with cooking spray, cook chicken until cooked through, add water, teriyaki sauce, garlic powder and bring to a boil, add rice and veggies of choice, cook 5 minutes covered, remove from heat, stir and let stand 5 minutes

Cheesy Italian Chicken Rotini

Cheesy Italian Chicken Rotini

Fast and Easy, the Whole Family Will Love It!

1 Small Box Whole Wheat Rotini cooked according to package directions and drained
3-4 Boneless Chicken Breast Cut in Half
1 Jar Spaghetti Sauce 14 oz, but it using all of the pasta, I would use two jars (or Prego has a really large jar)
1 6-8 oz 2% Velveeta cubed

Spray large skillet with cooking spray, cook chicken for about 3 minutes on each side, add sauce, cover and simmer for about 10 minutes or until chicken is cooked through, add Velveeta and stir until melted, serve over pasta

I add frozen corn, spinach, diced zucchini or yellow squash.  If adding zucchini or squash add when you add the sauce, if adding frozen corn or spinach, you can add when you add the cheese.

Triscut Pizza Treats

Triscut Pizza Treats

Reduced Fat Triscuts (as many as you want)
Pizza Sauce
Turkey Pepperoni
2% shredded mozzarella cheese

On a baking sheet place the triscuts, use a spoon to add just enough pizza sauce to spread over triscut, add 1 pepperoni, and a little cheese

Pre-heat oven to 350 and bake for about 5 minutes

I actually just use a half of a pepperoni on each triscut

Creamy Onion Crock Pot Chicken 475 Calories

Creamy Onion Crock Pot Chicken 475 Calories
4 servings, 475-575 calories depending on if you have a half or whole chicken breast

4 chicken breast cut in half
8 oz plain Greek yogurt
1 can cream of mushroom healthy request
1 package onion soup mix
optional and included in the calorie count- 1 small bag frozen broccoli florets, spinach or mixed vegetables

In a crock pot, mix yogurt, soup and onion packet well, place frozen chicken breast on top, cook on low for 5-6 hours, cut chicken in half when they start to defrost or before serving, add vegetables about an hour before serving (obviously, if using broccoli it will take a little longer than the other vegetables)

TIP- stir cream mixture as you go if you are home, the yogurt can clump up as it cooks, but if you stir it, it will become creamy again and blend well.

Serve over quick barley, whole wheat egg noodles or brown rice (the noodles and rice will add a few more calories than the barley)

Pepper to taste

I use about 5 breasts and two cans of cream of mushroom and 15-18 oz of Greek yogurt so we have left overs.