Turkey Chili with Barley

Chili is perfect any time of year; but, especially on cold snowy days.  This recipe is a healthier version of chili and quite tasty.  Please enjoy and pray that nicer weather is around the corner.  As they say, “Enough snow already!”


  • 1 pound lean ground turkey
  • 1 tablespoon minced garlic
  • 1-15 oz can diced tomatoes
  • 1-8 oz can tomato sauce
  • 1-15 oz can red beans
  • 1 cup water
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon smoked paprika
  • 1/2 cup barley


Brown turkey and garlic until meat is no longer pink. Drain the fat and discard.  Stir in the spices.  Add the tomatoes, sauce, water, and barley.  Let simmer for 20 minutes.  Stir in the kidney beans and simmer an additional 20 minutes.  Makes 8- 1 cup servings.  May top with fat-free sour cream and shredded cheese.


175 Calories; 5 gm fat; 45 mg cholesterol; 806 mg sodium; 19 gm carbohydrate; 5 gm fiber; 15 gm protein


Skinny Asian Ginger Chicken

I love meals that are quick to make!  An added bonus is is simplicity and few ingredients.  This recipe takes only 3 minutes to prepare and uses only 3 ingredients.  Plus, it tastes fantastic.


  • 4 boneless chicken breasts
  • 4-Tbsp Asian lite dressing ( I used Kraft)
  • ground ginger



Place chicken breasts in baking dish.  Top with Asian dressing and ginger.  Cover and bake at 350 degrees F for 45 to 60 minutes.  Serve with a salad and steamed vegetables.  Makes 4 servings.


NUTRITION INFO:  200 calories, 4 gm fat, 4 gm carb, 36 gm protein, 670 mg sodium per serving


Skinny Chicken Foil Packet Meal

What’s For Dinner?  is my favorite segment of this blog.  Who wants to come home from a long day at work and slave over the stove?  I definitely do not; therefore, I am always looking for fast and healthy dinner ideas.

Young blonde housewife having a headache while preparing dinner.

I love this idea of meals in a foil packet.  It’s super simple and can be prepared the day before.  I actually marinated the chicken in fat free Italian dressing  and seasoned with garlic and chili powder the night before.  When I came home I diced the zucchini, green and red pepper.

I used the foil wrappers sprayed with cooking spray.  Put the chicken in the center of the foil square and topped with the fresh veggies and drizzled with the fat free Italian dressing.  Then tightly folded the foil.  You can cook the foil packets on the grill but I cooked mine in the oven at 375 degrees for 45-60 minutes.


While they were cooking in the oven, I got my 30 minute work out in and checked my messages.  Then dinner was ready.  You can serve with a whole grain pasta or rice.  The foil packet meal is super healthy and only 140 Calories.  Wow!!  Another meal under 200 calories!!


Sloppy Turkey Joes

This is healthy, low fat version of your favorite “Sloppy Joe”.

What you need:

  • 1 pound ground turkey
  • 1 tablespoon sweet relish
  • 1-2 teaspoons worcestershire sauce
  • 1/2 cup ketchup
  • seasoning salt
  • black pepper
  • chili powder

How to prepare it:

Spray a large skillet with cooking spray (like Pam) and heat on medium heat.  Brown the ground turkey until no longer pink.  Stir in the remaining ingredients and simmer for 5-10 minutes.  Serve on a bun.

Makes 8 servings @ 103 kcal, 5 grams total fat, 1 gram sat fat.


Stuffed Pepper with Quinoa

These stuffed peppers are absolutely delicious and healthy too.



1 can (14-1/2 ounces) diced tomatoes, undrained

1 cup water

1/2 cup quinoa, rinsed

3 large green peppers

1 pound lean ground beef (90% lean)

3 teaspoons dried parsley flakes

1/2 teaspoon salt

1 teaspoon crushed red pepper flakes

1/4 teaspoon pepper

1 tablespoon minced garlic

1/4 cup ketchup

2 cans (8 ounces each) no-salt-added tomato sauce, divided

3/4 cup frozen corn, thawed

1 cup shredded reduced-fat cheddar cheese


Drain tomatoes reserving juice; set aside. In a small saucepan, bring water to a boil. Add quinoa. Reduce heat; cover and simmer for 12-15 minutes or until liquid is absorbed.

Meanwhile, cut peppers in half lengthwise and remove seeds. In a Dutch oven, cook peppers in boiling water for 3-5 minutes. Drain and rinse in cold water; invert onto paper towels.

In a large skillet, cook the beef,  garlic, parsley,  salt, pepper flakes and pepper over medium heat until meat is no longer pink.  Stir in half of one can tomato sauce, ketchup, corn, quinoa and tomatoes; heat through.

Spoon into pepper halves. Place in a 13-in. x 9-in. baking dish coated with cooking spray. Combine the reserved tomato juice and remaining tomato sauce; pour over peppers.

Cover and bake at 350° for 30-35 minutes or until peppers are tender. Sprinkle with cheese; bake 5 minutes longer or until cheese is melted.

Makes 6 Servings; 266 Calories per serving

Editor’s Note: Look for quinoa in the  organic food aisle.


Shrimp & Fire Roasted Tomatoes


  • 1 pound raw shrimp, shelled and deveined
  • 1 can fire roasted tomatoes
  • 1 teaspoon minced garlic
  • 1 tablespoon olive oil
  • 1 tablespoon italian seasoning
  • 1 tablespoon dried parsley
  • 8-oz dried linguini or spaghetti

In a heavy skillet, sautee garlic  and italian seasoning in olive oil over medium heat.  Add shrimp and sautee until pink.  Add tomatoes including  juice.  Simmer until heated.  Meanwhile cook pasta per package directions.  Drain and toss with shrimp and tomatoes.
Makes 4 servings.  360 Calories per Serving. 

Tex Mex Rice and Beans

Did you know Cinco de Mayo was celebrated more in the states than in Mexico?  It’s true!

This recipe makes a great side dish or you can serve it as the main entrée.  It is quick to make and only 4 ingredients.


  • 1 can RO*TEL diced tomatoes and green chilies
  • 1 can pinto beans, drained and rinsed
  • 1 cup cooked rice
  • 1/2 cup shredded low-fat cheddar cheese

In large skillet over medium heat, simmer RO*TEL tomatoes for 5 minutes.  Stir in pinto beans.  Mix in rice and simmer.  Sprinkle cheese on top and let melt.

Makes 8 servings.  97 calories and 3 grams of fiber per serving.

Salsa Chicken

Just in time for Cinco De Mayo.  This recipe is so easy and only 5 ingredients.


  • 4 boneless chicken breasts
  • cumin
  • chili powder
  • small jar of salsa
  • 3/4 cup low fat shredded cheddar cheese

Place chicken breast in baking dish sprayed with cooking spray.  Season with chili powder and cumin. Spoon salsa on top of chicken and sprinkle with cheese. Cover and bake at 350 degrees for an hour.

Makes 4 servings.  191 calories and 3 grams fat per serving.