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COOK OF THE WEEK - HEALTHY EATING RECIPES

I hope everyone had a Blessed Christmas and celebrated New Year’s Eve sensibly! For those of you that have shared with me how much you are enjoying reading my “real people” articles, I apologize for my article today. These past two weeks have been so busy. I just didn’t want to take up anyone’s time asking for recipes and news about their family.
With Christmas and New Years over, some of you have probably made some New Year’s resolutions. Perhaps one of those resolutions was “Eating Healthy in 2014.” If it was, then you will probably forgive me for not interviewing anyone and instead just finding some healthy recipes for you. As my friends already know, I love getting new recipes on Facebook, Pinterest, and even searching the internet. However, since I don’t have many people to cook for, some of my recipes never get tried.
One of my healthy recipes I fix often is chili. This recipe, plus a few others, is below for your enjoyment today! When I looked back over my recipes I could tell I did this on a very cold soup-type day! Another easy recipe I like is Fruit Dip. I’ve included that first today.

Delicious Dip for Fruit
I got this recipe years ago from a friend in Des Moines. I’ve added Greek yogurt to my recipe since then. Good either way!
1-1/2 cups skim milk
6 ounce can frozen orange juice
concentrate, thawed
1 small box instant vanilla
pudding (I use sugar free)
1/2 cup sour cream (I use light
or fat-free)
5 or 6 ounce container of vanilla
Greek yogurt (I use the 80
calorie one)
Whisk milk, orange juice concentrate and vanilla pudding together until smooth. Add sour cream and yogurt. Chill until ready to serve. Keep any leftovers chilled. This makes a delicious dip for any of your favorite fresh fruits such as apples, strawberries, pineapple, bananas and many others.

Turkey Chili
1 pound ground turkey
onion to taste
4 cups fat-free chicken broth
2 or 3 cans white beans
1-1/2 tablespoons chili powder
1 tablespoon minced garlic
1-1/2 teaspoons ground cumin
1 teaspoon dried oregano
1/2 cup diced seeded plum
tomatoes (about 1)
1/3 cup chopped fresh cilantro
2 tablespoons fresh lime juice
Sauté ground turkey and onion. Add tomatoes and beans. You can use 3 cups of cooked chunk turkey instead of ground turkey if you have some leftovers.

Chili
1 pound ground beef
onion to taste
1 can diced tomatoes
2 cans chili beans
salt, pepper and chili powder to
taste
Sauté ground beef and onion. Add tomatoes and beans. Some people like more liquid in their chili. If you do, just add tomato juice.

Salmon Loaf
15 oz. can salmon
1 egg
1/2 cup skim milk
6 soda crackers (crushed)
Ritz crackers (crushed for
topping) optional
Flake salmon with a fork. Add the egg, milk and crushed crackers. Put all in a buttered casserole. If using crushed Ritz crackers put these on top and dot with butter before baking. Bake 1 hour at 350 degrees.

Lemon Dill Chicken
I got this one from Food.com.
Serves 4.
1 cup low fat or fat-free sour
cream
1 tablespoon minced dill
1 teaspoon lemon pepper
seasoning
1 teaspoon lemon zest
4 boneless skinless chicken
breast halves
Spray a medium casserole dish with non-stick spray. Spoon about 1/4 of the lemon dill sauce over the bottom. Arrange chicken breasts on top in a single layer. Pour remaining sauce over chicken. Spread evenly. Bake uncovered for 30-35 min at 425 degrees until chicken is tender and no longer pink.

Cauliflower “Mashed” Potatoes
1 head cauliflower
1 clove garlic
1 leek white only, split in 4
pieces (I use onion)
1 tablespoon butter
pepper to taste
Break cauliflower into small pieces. In a good-sized saucepan, steam cauliflower, garlic and leeks in water until completely tender, about 20 to 30 minutes. While cauliflower is hot, puree until the vegetables resemble mashed potatoes. (Use a food processor, or if you prefer a smoother texture, use a blender. Process only a small portion at a time, holding the blender lid on firmly with a tea towel.) Add a little hot water if vegetables seem dry. Stir in butter and pepper to taste. This makes 4 servings with only 70 calories each serving.

New England Clam Chowder
From the Cooking Light magazine, I’ve never made this yet, but it does look good!
(4) 6-1/2-ounce cans chopped
clams, undrained
2 (8-ounce) bottles clam juice
4 bacon slices
1 cup chopped onion
1 cup chopped celery
1 garlic clove, minced
3 cups cubed red potato
1-1/2 teaspoons chopped fresh
thyme
1/4 teaspoon black pepper
3 parsley sprigs
1 bay leaf
2 cups 2-percent reduced-fat
milk
1/4 cup all-purpose flour
1/2 cup half-and-half
thyme sprigs (optional)
Drain clams through a colander into a bowl, reserving liquid and clams. Combine clam liquid and clam juice.
Cook bacon in a Dutch oven over medium-high heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings in pan. Crumble bacon; set aside. Add onion, celery, and garlic to pan; sauté 8 minutes or until tender. Add clam juice mixture, potato, and next 4 ingredients (through bay leaf); bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potato is tender.
Combine milk and flour, stirring with a whisk until smooth; add to pan. Stir in clams and half-and-half. Cook 5 minutes. Discard bay leaf. Serve with bacon. Garnish with thyme sprigs, if desired. This has less than 200 calories in 1-1/4 cups of chowder and 1-1/2 teaspoon of bacon.

Three Bean Chili
Can you tell I like cooking with beans? They are high in protein.
2 red bell peppers (I don’t
always put the peppers in)
3 tablespoons extra-virgin olive
oil
1 cup chopped onion
2 teaspoons ground cumin
1 teaspoon crushed red pepper
1 teaspoon paprika
1/4 teaspoon salt
4 garlic cloves, thinly sliced
2 cups fat-free vegetable or
chicken broth
1-1/2 cups (1/2-inch) cubed
peeled butternut squash
28-ounce can diced tomatoes,
undrained and chopped
15-ounce can pinto beans,
rinsed and drained
15-ounce) can cannellini beans,
rinsed and drained
15-ounce) can red kidney beans,
rinsed and drained
1/2 cup thinly sliced green
onions
Preheat broiler. Cut bell peppers in half lengthwise. Remove and discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet. Broil 15 minutes or until blackened. Place pepper halves in a zip-top plastic bag; seal. This steams them so they are done. Let stand 15 minutes. Peel and chop peppers.
Heat a Dutch oven over medium-low heat. Add oil to pan; swirl to coat. Add onion; cook 15 minutes, stirring occasionally. Stir in cumin and next 4 ingredients (through garlic); cook 2 minutes, stirring frequently. Add bell peppers, broth, squash, and tomatoes; bring to a simmer. Cook 20 minutes, stirring occasionally. Add beans; simmer 25 minutes or until slightly thick, stirring occasionally. Sprinkle with green onions.
If you are reading this, then you probably enjoy new recipes. If you would like to share some of your recipes with the community YOU could be Cook of the Week. Please contact me if you would like to be in this column some week. I can be reached by phone at 515-373-6346 or email me at sacuthbe@msn.com.
I will be happy to email or send you my short questionnaire and set up a time to come and visit you at your convenience. I’m always looking for NEW Cooks of the Week. Also if you are new in town, this is a good way to introduce yourself to the Humboldt County and surrounding communities. I will look forward to visiting with you.
The COOK OF THE WEEK 3rd Edition Cookbook is available. Cost per copy is $10.70, plus $4.80 shipping/handling. Order a copy today by sending a check or money order, along with name and shipping address, to: Humboldt Independent, 512 Sumner Ave., Humboldt, IA 50548.