Can Comfort Foods Be Healthy, Too?
Simpan kode iklan disini.
-->
By Cristina Rebellon, registered dietitian nutritionist, Kroger?s The Little Clinic
Easy. Convenient. Warm. Cheesy. To me, these words are all synonymous with comfort food. Something ?comforting? shouldn?t take a whole lot of work but should have a delightful end result that feels as warm and fuzzy as a pair of new sweatpants. But the challenge is to take it one step further. Easy, convenient, warm, cheesy?.healthy? Can it be true?
Definitely! And, in fact, most recipes you know as comfort foods (think pizza, mac-n-cheese, and tacos) are just one or two steps from becoming a nutrient packed AND comforting meal. It?s really pretty easy! My rule of thumb to take a favorite but not so nutritious recipe to a healthful, filling meal is this:-->
Add one vegetable and/or whole grain
OR
Replace one ingredient with a vegetable or a whole grain
--> That?s it! Keep everything else the same.
Ready to try? Take pizza for an example. Let?s say your favorite is pepperoni pizza with homemade tomato sauce and homemade dough. According to my rule, I can add spinach (vegetable) to my toppings and/or switch out the all-purpose flour with white whole wheat flour (whole grain). Voila! It?s healthier.
Let?s try another. How about quesadillas? Let?s say your favorite is just a basic Colby Jack cheese inside of a flour tortilla. How about we add saut?ed red peppers to the inside and use corn tortillas instead? Still delicious, but now it?s more nutritious.
Believe me when I say this rule can work for any recipe. Shrimp and grits, chicken tetrazzini, chicken pot pie, you name it!
I?ll give you a recipe of one of my favorite comfort foods that has a healthy twist: pumpkin chili. The vegetable I?ve added is the pumpkin (though technically a fruit) and I always enjoy it with a whole grain baguette. It?s incredibly simple since it cooks in the crockpot while you go about your day. Not to mention, it?s packed with nutritious ingredients without sacrificing an ounce of the flavor you love from chili. And just as I promised: easy, convenient, warm, cheesy, and healthy!
Ingredients/Shopping List
1 lb. lean ground turkey (93% works well)
1 medium onion, chopped
1 large red bell pepper, diced
1 large green bell pepper, diced
2 jalape?o peppers, diced
1 (15 oz.) can kidney beans, rinsed and drained
1 (15 oz.) can black beans, rinsed and drained
1 (15 oz.) can pinto beans, rinsed and drained 2 (14.5 oz.) cans fire roasted diced tomatoes
1 cup reduced sodium broth of choice
1 (15 oz.) can pumpkin puree
1.5 tablespoons chili powder
3 teaspoons cumin
? teaspoon black pepper
? teaspoon cinnamon (optional)
Salt to taste
Directions
1. Heat a large skillet over medium heat.
2. Add ground turkey and brown until fully cooked.
3. Coat a large (at least 3 quart) slow cooker with cooking spray.
4. Add turkey, and remaining ingredients. Stir well to combine.
5. Cook on low for 6-8 hours or high for 3-4 hours. Serve hot.
6. Garnish with cheese, non-fat Greek yogurt, or avocado, if desired.
Calories320 Total fat 1.5g Saturated Fat 0g Cholesterol 30mg Sodium 100mg Carbohydrate 44g
Fiber 16g Sugar9g Protein 33g
Simpan kode iklan disini.
Bagikan ke Facebook