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January 04, 2006
What To Do On A Rainy Day
Cook! It may be raining outside but while your warm and dry inside, cook up a large batch of your favorite foods to freeze for later enjoyment. My favorites? Chili and tomato sauce.
Spicy Turkey Chili
1 1/4 cups green bell pepper strips
1 cup sliced onion
1/2 cup (1/4-inch-thick) sliced carrot
1/2 cup (1/4-inch-thick) sliced zucchini
1 pound ground turkey
1/4 cup chili powder
1 1/2 teaspoons sugar
3/4 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
2 (14.5-ounce) cans no-salt-added stewed tomatoes, undrained
1 (16-ounce) can kidney beans, drained
1 (15-ounce) can black beans, drained
1 (8-ounce) can no-salt-added tomato sauce
1/2 cup (2 ounces) shredded Monterey Jack cheese
1/4 cup chopped onion
Heat a large Dutch oven over medium heat. Add first 5 ingredients; cook 5 minutes or until turkey is browned, stirring to crumble. Stir in chili powder and the next 8 ingredients (chili powder through tomato sauce), and bring to a boil. Cover, reduce heat, and simmer for 1 hour, stirring occasionally. Sprinkle with cheese and chopped onion.
Yield: 8 servings (serving size: 1 cup chili, 1 tablespoon cheese, and 1 1/2 teaspoons chopped onion)
CALORIES 272(26% from fat); FAT 8g (sat 2.9g,mono 2.6g,poly 1.8g); PROTEIN 20.3g; CHOLESTEROL 51mg; CALCIUM 136mg; SODIUM 398mg; FIBER 6.2g; IRON 4.3mg; CARBOHYDRATE 32.2g
Marinara Sauce
1 tablespoon olive oil
1 cup diced onion
1 cup sliced mushrooms
1/4 cup diced green bell pepper
6 garlic cloves, crushed
3/4 cup dry red wine
3/4 cup water
1/4 cup chopped fresh parsley
1 tablespoon sugar
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon dried rosemary, crushed
1/2 teaspoon pepper
1/4 teaspoon salt
2 bay leaves
1 (28-ounce) can whole tomatoes, undrained and chopped
1 (6-ounce) can tomato paste
Heat olive oil in a Dutch oven over medium-high heat. Add onion, mushrooms, bell pepper, and garlic; sauté 5 minutes or until tender. Add remaining ingredients, and bring to a boil. Cover, reduce heat, and simmer 30 minutes, stirring occasionally.
Yield: 6 servings (serving size: 1 cup)
CALORIES 102(26% from fat); FAT 3g (sat 0.4g,mono 1.8g,poly 0.5g); PROTEIN 3.3g; CHOLESTEROL 0.0mg; CALCIUM 72mg; SODIUM 338mg; FIBER 3.2g; IRON 2.5mg; CARBOHYDRATE 18.4g
Posted by Lisa at January 4, 2006 11:01 AM
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