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Jennifer’s Chili

• 2 pounds ground beef
• 1 lb Italian Sausage
• 2 cans kidney beans
• 2 Tbsp Olive Oil
• 1 onion, chopped
• 1 green bell pepper, chopped
• 1 red bell pepper, chopped
• 8 cloves garlic, crushed
• 3 Tbsp Balsamic Vinegar
• 1 Tbsp Worcestershire
• 1 Tbsp cocoa powder
• 1/2 tsp cayenne
• 2  tsp ground cumin
• 1 tsp dried basil
• 1 tsp sugar
• 1 tsp oregano
• ¼ Cup chili powder
• 1 Tbsp paprika
• 2 teaspoon ground black pepper
• 1 Tbsp salt
• ½ Cup water
• 2 – 28 oz cans of tomato puree
• 2 – 28 oz cans of crushed tomato

DIRECTIONS

1.    Brown beef and Italian sausage.  Drain and set aside.

2.    Put olive oil in a large saucepan over medium heat, sauté onions and green peppers until onions are clear. 

3.    Add chopped garlic.  Sauté another 2 minutes.

4.    Add Worcestershire, cocoa powder, cayenne, cumin, basil, sugar, oregano, chili powder, paprika, black pepper, and salt.  Stir well.

5.    Turn heat up to medium high for one minute. 

6.    After one minute, add balsamic vinegar.  Stir until vapors from vinegar are gone (about 2 min).

7.    Add ground beef and sausage to pot.  Stir well.

8.    Add tomato puree and crushed tomato one can at a time.

9.    Add beans if desired.

10.                       Simmer on low for at least 4 hours.

Did you know skinless turkey breast is a better source of protein than pork tenderloin? With just over half a gram of total fat and just a trace of saturated fat, turkey breast is even leaner than many types of fish. Most WLS patients report good results eating lean turkey breast.

Ingredients:
2 teaspoons olive oil
1 pound skinless, boneless turkey breast, cut into 1-inch chunks
2 ounces smoked ham, chopped
1 onion, finely chopped
2 scallions, thinly sliced
1 red bell pepper, coarsely chopped
1 tablespoon flour
1 cup chicken broth
4 cups shredded spinach
½ teaspoon dried thyme
½ teaspoon dried marjoram
Salt & Pepper to taste

Directions:
In a nonstick Dutch oven or flameproof casserole, heat the olive oil over moderately high heat. Add the turkey and ham, and cook for 5 minutes or until the turkey is lightly browned. Transfer the turkey and ham to plate.

Add the onion and scallions to the pan and sauté for 5 minutes. Add the bell pepper and sauté for 4 minutes. Stir in the flour until well coated. Gradually add the broth and 2/3 cup of water, stirring constantly, until the sauce is smooth.

Add the spinach, thyme, marjoram, salt and pepper. Bring to a boil, reduce to a simmer, cover and cook, stirring occasionally for 30 minutes or until the gumbo is lightly thickened. Return the turkey and ham to the pan and cook for 2 minutes or until the turkey is cooked through. Serves 4 (normal).

Meatballs with a grape sauce are classic appetizer buffet fare. Treat yourself and your guests to a healthy version of this favorite using ground turkey and a sugar free low-carb sauce. Delicious! This recipe transports easily in the slow cooker. Ingredients:

Meatballs:
1 lb ground turkey
1/2 cup breadcrumbs
1/2 cup buttermilk (I use low fat)
2 egg whites, beaten
2 tablespoons fresh sage, finely minced
1/2 teaspoon salt
Pepper
Non-stick cooking spray

Sauce:
1/2 cup low-carb ketchup (like Nature’s Hollow)
1/2 cup sugar-free grape jelly (like Smucker’s)
2 tablespoons balsamic vinegar

Directions:
Preheat oven to 375 degrees.

In a large bowl combine all meatball ingredients. Shape meat mixture into 1" meatballs and place on a baking sheet sprayed with non-stick cooking spray. Do not allow meatballs to touch. Bake in oven for 20 minutes until meatballs are cooked through.

In the meantime combine sauce ingredients in the bowl of a slow cooker set on low. When meatballs are baked add to slow cooker discarding pan juices and drippings. Stir to coat meatballs with sauce. Cover and cook on low 1-2 hours prior to serving. Provide ****tail picks for spearing meatballs.

Serving size, 3 meatballs. 150 calories, 3.5 grams fat, 9 grams lean protein.

Ingredients:
2 boneless, skinless chicken breasts prepared as cutlets.
3 Tablespoons olive oil

Dipping Mixture:
2 egg whites
2 teaspoons cornstarch
Juice of 1/2 lemon

Crusting Mixture:
1 cup coarse dry breadcrumbs
3/4 cup finely chopped pecans
1 T. chopped fresh parsley
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon paprika
1/4 teaspoon cayenne
1 teaspoon coarse salt
1/4 teaspoon ground black pepper
Zest of 1 lemon finely chopped

Directions:
To prepare a chicken cutlet take one clean thawed chicken breast half and cut in two lengthwise. Place a sheet of plastic wrap on a wooden cutting board. Lay one chicken piece on the plastic and top with another layer of plastic wrap. Firmly pound the cutlet with the smooth side of a mallet to an even thickness of 1/4-inch. Repeat with all chicken pieces. This is necessary to break down the tougher connective tissues and prepare the meat for quick even cooking. (Shortcut: you can also find ready-prepared chicken cutlets in the meat department of many supermarkets.)

Prepare the chicken cutlets as described above. Set aside.

In a medium bowl whisk together the egg whites, cornstarch and lemon juice. Set aside.

Combine the crusting ingredients on a plate..

Set a baking rack on a baking sheet, this is where you will place the uncooked crusted chicken breasts.

Take one chicken cutlet, dip in the egg white mixture coating both sides, then in the crumb mixture, pressing crumbs to adhere to the chicken. Place the coated chicken cutlet on the rack to allow the crust to set. Repeat with remaining cutlets. Allow to sit on rack for 10-15 minutes for coating mixture to set.

In the meantime preheat the oven to 450F. In a medium oven proof skillet heat the 3 tablespoons of olive oil over medium-high heat. When the oil is heated carefully place each cutlet in the skillet and sauté for about 3 minutes or until the crust is golden brown and crisp. Using a spatula turn the chicken gently and cook the other side until golden brown and crisp. Transfer the chicken (still in the skillet) to the preheated oven and finish cooking about 8-10 minutes or until cooked through. Do not over cook. Serve warm.