Healthy versions of your favorite winter comfort foods – Philly.com (blog)

Kelly Strogen, MS, RD, LDN, Wayne Nourishment LLC

Posted: Thursday, February 4, 2016, 4:00 AM

When it’s cold outside, most individuals enjoy to feel warm and cozy by snuggling up on the couch along with their preferred comfort food. However, consuming for pleasure devoid of a believed to Nourishment can easily mean hundreds of unwanted calories, which combined along with lounging inside, can easily include up to extra pounds. Comfort meals can easily still be delicious and bring spine childhood memories devoid of going overboard on calories, carbs, and fat. I’ve re-made some comfort meals classics along with fewer calories, carbs, and fat, while adding much more nutrient dense ingredients.

Pumpkin Turkey Chili

Nothing says winter enjoy a nice bowl of chili. However, the usual fare is robust in filled fat and sodium. This version, though not your classic bowl, is undoubtedly a excellent dinner option. Pumpkin is a staple I maintain in my pantry at every one of times as an basic Means to include a “creamy” texture to recipes devoid of calorie-heavy cream. It adds a subtle sweetness to recipes, plus tons of Vitamin A and fiber! I recommend serving it over barley or farro along with much more veggies and topped off along with plain yogurt for a fairly well balanced meal.

Ingredients:

• 1 tbsp olive oil
• 1 c onion, chopped
• 1 c mixed bell peppers, chopped
• 1 c vegetable of choice (chopped broccoli, cauliflower, cabbage, etc)
• 1 – 4oz can easily green chilis
• 1 large garlic clove, minced
• 1 pound (16 oz) 99% extra lean ground turkey
• 1 (14.5 oz) can easily diced tomatoes, reasonable sodium
• 1 can easily red kidney beans (no salt added if available)
• 1 (14.5 oz) can easily 100% pure pumpkin
• 1 ½ tbsp chili powder
• ½ tbsp cumin
• ½ tsp salt (can easily include much more to taste at end)
• ½ tsp black pepper
• Cayenne pepper – to taste
• Optional toppings: chopped cilantro, 0% plain Greek yogurt, 2% shredded cheese

Directions:

1. Heat oil in a large skillet over medium-higher heat.

2. Sauté the Bell peppers, vegetables of choice, green chilies, and garlic until tender, regarding 10 minutes. Push veggies to edge of pan and include turkey. Cook turkey until brown, regarding 10 minutes, stirring occasionally. Stir in tomatoes, beans, and pumpkin. After that include rest of seasonings and much more salt if needed.  Reduce and simmer for at least 25 minutes.

3. Top and enjoy!

Nutritional Value per serving (1/6 recipe): 255 calories, 4.5 g fat, 419 mg sodium, 30 g carb (11 g fiber!), 27 g healthy protein [Calculations via Diet Master Pro using chopped broccoli and no-salt added canned tomatoes and beans]

Tuna Noodle Casserole

Tuna Noodle Casserole actually brings me spine to childhood and is one of my favorites. It’s nice and creamy on the inside along with a crispy, cheesy top. Tuna is a nutrient-packed lean source of protein, which needs virtually no prep because you simply open the can easily or pouch. The recently updated USDA Dietary Guidelines for Americans recommend that we eat a variety of fish and shellfish at least two times per week so this is excellent Means to hit that quota. The recipe below is a finish meal, which involves vegetables, whole grains, lean healthy protein along with heart-healthy and balanced omega-3 fatty acids, and low-fat dairy.

Ingredients

• 1 [8 oz] box 100% whole wheat wide noodles
• 1 tbsp olive oil + 2 tbsp chicken broth
• ½ c chopped yellow onion
• ½ c white mushrooms, sliced
• 1/3 c carro, chopped
• Whole wheat flour (for dusting)
• 2 ½ c fat free milk
• ½ c Plain 0% Greek yogurt or Siggi’s Plain Skyr
• 2 tbsp Dijon mustard
• ¼ tsp salt
• ½ tsp ground black pepper
• ½ tsp paprika (optional)
• ½ c frozen peas
• 1 c frozen broccoli, chopped
• ¼ c reduced-fat Parmesan cheese, grated
• ¼ c reduced-fat cheese, shredded
• 2  5-oz cans albacore tuna in water (reduced sodium)

Directions

1. Cook noodles according to package and drain. Heat a large skillet over medium heat adding oil and broth to pan, distributing evenly. include onions, mushrooms, and carrots; cook regarding 5-7 minutes until carrots are tender, stirring occasionally. Sprinkle along with whole wheat flour; cook 1 minute, stirring constantly. Gradually stir in milk; cook 5 minutes, stirring constantly along with a whisk until slightly thick. Stir in yogurt, mustard, salt, paprika, and pepper; cook 2 minutes, stirring constantly.

2. Remove pan from heat. Stir in noodles, peas, broccoli, Parmesan cheese, and tuna. Put mixture in to shallow oven-safe 2-quart baking dish coated along with food preparation spray; top along with shredded cheese. Broil on higher for regarding 3-4 minutes or until bubbly and golden brown. Let stand 5 minutes prior to serving.

Nutritional Value per serving (1/6 recipe): 300 calories, 5 g fat, 398 mg sodium, 38 g carb (5 g fiber), 27 g healthy protein [Calculations via Diet Master Pro.]

Kelly Strogen, MS, RD, LDN is the owner and Registered Dietitian for Wayne Nourishment LLC in Wayne, PA. She likewise consults along with the National Fisheries Institute and writes for her personal blog Kelly’s Pantry.

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Kelly Strogen, MS, RD, LDN, Wayne Nourishment LLC