1 TB extra-virgin olive oil
1 lb ground turkey
1 finely chopped onion
6 cloves of garlic, minced
1 15 oz can of great northern beans
½ tsp dried oregano
1/8-1/4 tsp red pepper flakes
3 cups chicken broth
1 cup water
1 box whole wheat pasta
12 oz kale, stemmed, and chopped
Salt and pepper
1. Heat 1 TB of the oil in a large skillet on medium high heat until just smoking.
Add sausage and cook until lightly browned all over, 5 to 7 minutes. Add onion and beans and cook, stirring occasionally, until onion is lightly browned, about 5 minutes. Stir in garlic, oregano and pepper flakes and cook until fragrant, about 30 seconds.
2. Stir in broth and water and bring to a boil. Stir in pasta and half of the kale(Adding the kale in two stages means the first gets reduced to flavor the sauce, and the second at the end stays green and keeps its identity.) Cover the pot, reduce to medium heat and simmer for 4 minutes. Without stirring, place the remaining kale on top. Cover and continue to cook until kale is just tender, about another 4 minutes.
3. Stir to incorporate kale into the pasta. Simmer, uncovered, stirring occasionally until most of the liquid is absorbed and the pasta is al dente, another 3 to 6 minutes.
Off heat, season with salt and pepper.
Serving Size 1.5 cups
161 calories - 2.2g fat - 21.8g carbs - .5g sugar - 34g protein
Tomato Chicken Quinoa
1 lb Tyson chicken
3 cups Spinach
1 can organic fire roasted tomatoes
1 cup quinoa
1 cup brown rice
Mrs. Dash seasoning
Salt and Pepper to taste
Slice chicken into strips and cook on each side for five minutes. Add tomatoes and spinach, stir to combine. Cover with lid and let cook for ten minutes.
Prepare brown rice and quinoa according to directions. Combine both thoroughly.
Add Mrs. Dash, salt, and pepper to the chicken. Stir to combine.
Serve chicken mixture over brown rice and quinoa.
Serving size 1/2 cup brown rice/quinoa mix 1/2 chicken mixture
83 calories - 1.5g fat - 14g carbs - .5g sugar - 4.4g protein
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