Chili!

I am a huge chili fan. But my normal chili con carne recipes just had WAY too much sodium. So, I decided I needed to come up with a tasty low sodium/heart healthy version. I've tried it a couple of ways. Once with extra lean ground beef and then with extra firm tofu... the results were surprisingly similar and absolutely delicious. Who knew I could enjoy tofu as a beef substitute!!  This recipe, like many of mine, has a lot of ingredients... but I find that not only does that mean a richer flavour, it also means more vitamins and nutrients  - you can't go wrong ! Also attached is a list for salt free chili powder - basically I looked at the ingredients listed on the chili powder I used to use and mixed my own but without the salt.

Ingredients:

Salt Free Chili Powder.

  2 tbsp paprika

  1 tsp garlic powder

  2 tsp onion powder

  1/2 tsp cumin

  1/2 tsp nutmeg

  1/4 tsp ground cloves

(mix together in bowl or shake together in ziploc bag)

Chili

2 onions finely chopped

2 tbsp finely chopped garlic

1/2 pack extra firm tofu, crumbled OR 1 1/2 cups extra lean ground beef

1/2 can kidney beans (for even les sodium, soak dried beans for 2 hours prior to cooking)

1/2 can brown beans

1 can no salt added diced tomatoes

1 large bell pepper (red, yellow, orange - it's your choice)

6 extra large white mushrooms sliced thin

2 stalks celery, chopped

Salt free Chilli powder mix

1/4 cup finely chopped fresh cilantro.

2-4 tbsp honey (depending on your preference)

1/2 tsp chopped jalepenos or cayan

1 tsp red wine vinegar

Method

In a deep saucepan saute onions, chopped garlic and tofu. Aproximately 5-8 mins

Blend spices for salt free chili powder

Add beans, tomatoes, mushrooms, pepper, celery, and salt free chili powder.
Simmer for 10-15 mins, add honey, jalepenos, vinegar, and cilantro.
Continue to simmer on medium heat until vegetables are tender.

serve and enjoy!



Garlic Herb Chicken with Broccoli, Leeks and Zucchini

This is one of my favorites... a lighter flavor than the tomato based pasta dishes.  I forgot to photograph the final product, I started tucking in right away and totally skipped that step,  but I'll hopefully add it the next time I make it.

Ingredients

2 tbsps Walnut Oil

1 Lg. Chicken Breast per person

4-5 cloves garlic, finely chopped (these days I buy the prepared, organic type and use 1 level tsp per clove)

2 lg Leeks sliced thin.

3 tbsp Basil, dried OR Fresh Basil, chopped fine.

1 sm. zucchini, diced small

1 sm. head of broccoli, cut into small pieces.

Smart or Healthy Harvest Penne pasta

1 cup skim milk

1 tsp Mrs. Dash Lemon Herb spice OR zest of one lemon.

If you are allergic to Walnuts substitute EV Olive Oil, but Walnut oil is "good" fat, and a great source of Omega 3 and 6.  It also adds a smooth, almost buttery flavor to this meal.



In 1 tbsp Walnut oil, saute 2 cloves finely chopped garlic. 



With the pan screaming hot, add in chicken breast, so that you quickly brown the outside. Then turn the heat to medium and continue to cook with a lid covering the pan.

When the Chicken is almost cooked through sprinkle with half of the basil, cover again and finish cooking them. (This is a good time to get the water for the pasta heating on high) Then remove them from the pan and keep them covered (and hot) -either on a warmer or in the oven on low.  Before covering them again sprinkle with 1/2 the Mrs. Dash or Lemon Zest.

In the same pan add the milk and remaining oil, garlic and basil heat until it starts to bubble, then add the leeks, followed a few minutes later by the zucchini and broccoli.  This is also a good time to be cooking your pasta. By the time your vegetables are tender your pasta should be ready to toss with the vegetables.



Cut off the long green parts of the leek, and thoroughly wash, there is often dirt hiding in the tight layers of the leeks so check well that it is clean inside... the last thing you want is a meal that tastes like dirt. Chop into thin rings and add to the milk, oil, basil garlic mix.



Slice the chicken and fold in, or serve on the side. When food is plated, sprinkle again with the remaining lemon zest or Lemon Mrs. Dash.

Enjoy!







Zucchini e Pollo con Spaghettini

Here is another flavorful favorite. Using fresh herbs and Balsamic vinegar to add a big kick of flavor while remaining low in Sodium!! 

Ingredients:

1 tbsp olive oil

1 chicken breast

1 large yellow onion

4 cloves garlic

1 small carrot

1 med. sized zucchini

1 yellow bell pepper

4 med-lg. mushrooms

2 large sprigs fresh rosemary (or 1 1/2 tbsp crushed dried rosemary)

2-3 Tbsps Balsamic Vinegar



 

In a large pan add 1 tbsp olive oil, heat on high until pan is HOT, add 2 cloves of garlic finely chopped, 1 lg onion diced small, and 1 small carrot -grated.  Cook down until onions are golden.



Add sliced mushrooms and 1-2 sprigs rosemary, continue to saute until mushrooms become tender.



Fold in 1 can of no salt added diced tomatoes and continue to simmer on medium heat with lid over pan.



I do the chicken seperately and add it in at the end because I found that otherwise the chicken got too dry. If you saute it first in the pan you will be cooking everything in, you'll get the maximum flavor from the chicken.  Saute the chicken in 1 tsp olive oil, and 2 cloves garlic (crushed or chopped small).

Add Zucchini, Bell Pepper and Vinegar and continue to simmer until zucchini and pepper are tender. Remove rosemary sprigs... some (or many) of the needles will have fallen off in cooking, this is fine... they are absolutely edible.

Serve over Healthy Harvest or "Smart" Spaghettini. (Any of your favorite pastas are fine to use really, but the "Smart" and the whole grain pastas really do add a lot of health benefits)
The Rosemary garnish is purely ornamental :D
Enjoy!