Turkey & Sweet Potato Chili

NO BEAN TURKEY AND SWEET POTATO CHILI

5 Smart Points 235 calories

TOTAL TIME: 50 minutes

A quick and easy chili made with ground turkey, sweet potatoes and spices – the perfect weeknight meal. It has just the right amount of spice to compliment the sweet potatoes without being too spicy for those of you who prefer a milder chili (you can of course bump up the heat if you wish).

INGREDIENTS:

• 20 oz 93% lean ground turkey
• kosher salt, to taste
• 1/2 cup onion, chopped
• 3 cloves garlic, crushed
• 10 oz can Rotel mild tomatoes with green chilies
• 8 oz can tomato sauce
• 3/4 cup water
• 1/2 tsp cumin, or to taste
• 1/4 tsp chili powder
• 1/4 tsp paprika
• 1 bay leaf
• 1 medium sweet potato, peeled and diced into 1/2-inch cubes
• fresh cilantro, for garnish

DIRECTIONS:

1. In a large skillet, brown turkey over medium-high heat, breaking it up as it cooks into smaller pieces and season with salt and cumin.
2. When meat is browned and cooked through add onion and garlic; cook 3 minutes over medium heat.
3. Add the can of Rotel tomatoes, sweet potato, tomato sauce, water, cumin, chili powder, paprika, salt and bay leaf.
4. Cover and simmer over medium-low heat until potatoes are soft and cooked through, about 25 minutes stirring occasionally.
5. Add 1/4 cup more water if needed. Remove bay leaf and serve.

NUTRITION INFORMATION

Yield: 5 servings, Serving Size: 1 cup

• Amount Per Serving:
• Smart Points: 5
• Points +: 6
• Calories: 235
• Total Fat: 8g
• Saturated Fat: g
• Cholesterol: 81mg
• Sodium: 578mg
• Carbohydrates: 14g
• Fiber: 2g
• Sugar: 4g
• Protein: 23g

Stir-Fried Chicken with Broccoli, Water Chestnuts and Peppers

Total Time: 40 min
Prep: 30 min
Cook:10 min
Yield:6 servings

Level:Intermediate

Ingredients
3 tablespoons olive oil
2 teaspoons minced garlic
2 teaspoons minced ginger
2 teaspoons minced green onion bottoms
1 1/2 pounds boneless, skinless chicken breasts, diced into 1-inch cubes
1 cup julienned red bell peppers
1/2 cup water chestnuts
3 cups blanched broccoli florets
1/4 cup soy sauce ( I prefer lower sodium) 
2 teaspoons toasted sesame oil
3/4 cup chicken stock
4 teaspoons cornstarch slurry
Salt and pepper
Steamed brown rice, for serving

Directions
Set a wok over high heat and add the olive oil.
Be sure to swirl the wok to get the oil to coat most of the pan. 
Once the oil smokes, quickly add the garlic, ginger, green onions and chicken to the wok. 
Saute, stirring continuously until the chicken in lightly browned, about 2 to 3 minutes. 
Add the red peppers and saute for another 1 minute. 
Add the water chestnuts and broccoli and saute for another minute. 
Add the soy sauce and sesame oil and reduce for 30 seconds. 
Add the chicken stock, slurry and season with salt and pepper. 
Use a paddle to toss the ingredients and be sure that the stock comes to a boil. 
Cook at a boil for 2 to 3 minutes, before serving over steamed rice.

Spiralizers!

This is a MUST for every one of my clients!!!  Spiralizer's come in many forms from fancy and expensive to very simple.  I have one like the one in the picture and found it at Walgreens (2 years ago) in an area they have called "As Seen on TV".  It was about $20.00 and worth every cent.  You can used this on zucchini to make spaghetti noodles that will have 1/10th the calories of pasta.  You can also use it on carrots for salads, squash.  

Turkey Meatballs

Turkey Meatballs

– 1 lb. ground turkey
– 1 large egg
– 1/4 c. Parmesan cheese (optional)
– 1 clove minced garlic
– 1 tsp minced onion
– 1/2 tsp parsley
– 1/2 tsp basil
– 1/2 tsp Italian seasoning
– Salt and pepper to taste
– 1 tbsp olive oil

In a bowl, combine turkey, egg and cheese. Mix well using your hands or a fork. Add garlic, onion and other seasonings, mix well again. Form meat mixture into small balls, a little bigger than a melon baller and a little smaller than an ice cream scoop, set shaped balls on a plate. Once your turkey meatballs are formed, heat up skillet with the olive oil on medium heat until it spreads easily across the bottom of a pan. Place meatballs in a single layer on the pan, cover and cook until browned about half way up. Uncover and flip your meatballs. Cover them again and cook until meat ball is completely browned. You may need to stir them around to get the sides cooked. Cover again and cook on low heat for 3-5 minutes or until cooked through.

This recipe makes 6 servings. 1 serving is : 197 calories calories, 23 grams protein, and 0 grams carbohydrates

These turkey meatballs taste great when you pair them with spaghetti squash and some fresh tomatoes!

Almond Crusted Chicken with Zucchini Noodles

Meat

• 1 oz Chicken breast

Produce

• 2 Carrots
• 1 Lemon, fresh
• 2 Zucchinis

Refrigerated

• 1 Egg

Baking & Spices

• 1/4 tsp Garlic salt
• 1 Pepper

Oils & Vinegars

• 1 tbsp Olive oil, extra virgin

Nuts & Seeds

• 1/3 cup Almonds

Avocado Chicken Caprese Main Dish

The Caprese (tomato, basil, fresh mozzarella and balsamic vinegar) combination is one of the worlds best ingredient combinations...and then…

Ingredients

Produce

• 4 Avocado
• 1/3 cup Basil ribbons
• 1/2 tsp Garlic powder
• 1/2 tsp Onion powder
• 2 Vine ripened tomatoes, medium

Baking & Spices

• 3 tbsp Balsamic glaze
• 1/2 tsp Italian seasoning
• 1 Salt and freshly ground black pepper

Oils & Vinegars

• 2 tbsp Olive oil

Dairy

• 8 cut into slices 6 oz fresh mozzarella, fresh

Other

• 2 (10 - 11 oz each) boneless skinless chicken breasts, butterflied and halved

Dr. Michael DeLitta - Before-After

I met Dr. Michael DeLitta as he was my scuba diving instructor and he expressed his desire to lose more weight. I shared Nutritional Cleansing with him and he was very impressed with not only the high nutrition of the products - but the way the program works. Now that he has reached his goal.... well why don't you just read what he had to say:

"Like Many others, I was embarrassed to show my "before" photo because I have kept myself covered up as much as possible over the past several years. I weighed 235 in that photo and I am only 5' 7". It was taken four years ago.

I moved to Texas 17 years ago as the Medical Director for a large oil and gas company. I weighed 165 and in the best shape of my life.

I left that company and started my own medical company. My exercise regimen went to zero and my appetite went through the roof - hence my weight gain of 70 pounds!!

I finally decided to take control last year. Unfortunately, I was only able to lose 15 pounds and that was after trying for almost one year. Then, I meet Julie Size. She coached me through the program - even through some difficult patches. She stayed on me and got me through it.

I started August 1st and have reached my target weight of 175. That is a weight loss of 45 pounds since I started the program and 60 pounds overall.

Not only is Julie quite knowledgeable about this program, she really understands nutrition. I wish she was my nutritional professor in medical school at UCLA!!

Thank you Julie Size for your commitment to me and your clients. I recommend this program to anyone who is truly committed to losing weight and wanting to get back in control of their health."

Mike - It was such a pleasure coaching you - and WOW, you look so great!!