Keto Chicken Pot Pie (or Turkey Pot Pie)

This classic recipe is a great way to use leftover cooked chicken or turkey, something we often have on hand around the holidays. This low carb version has all the flavor of a traditional pot pie: the vegetables and chicken or turkey in a creamy gravy and topped with a flaky crust. Leftovers just don’t get any better than this!

Keto Chicken Pot Pie (or Turkey Pot Pie)

Makes 6-8 servings

Filling:

1 tablespoon butter

2 cups leftover cooked chicken or turkey, cut into bite-size pieces

½ cup onion, finely chopped

1 small carrot, finely chopped

1 clove garlic, minced

½ teaspoon dried thyme

1 tablespoon white wine vinegar

1 cup chicken broth

1/4 cup peas, fresh or frozen (no need to defrost)

½ cup heavy cream

1/4 teaspoon sea salt

1/4 teaspoon ground black pepper

Crust:

½ cup coconut flour

½ cup almond flour (or pecan flour for lower oxalate)

1/3 cup flaxseed meal

½ teaspoon xanthan gum

5 tablespoons unsalted butter, melted

2-3 eggs, beaten

1. Preheat oven to 375°F. Grease a 9 inch pie pan.

2. Heat a large skillet over medium high heat. Melt 1 tablespoon of butter in the skillet. When butter has melted, add onions and carrots to the skillet. Sprinkle with a little salt and pepper. Turn the heat to medium low. Cook, stirring occasionally, until the onions begin to brown at the edges. Stir in garlic and dried thyme. Cook one minute, stirring constantly.

3. Stir in vinegar, scraping up any brown bits. When vinegar has almost completely evaporated, stir in the chicken broth.

4. Turn the heat to medium high. Simmer broth, stirring occasionally, until it thickens, about 10 minutes. The broth is thick enough when you can draw a line on the bottom of the pan with a spoon and the line does not immediately fill in. While the filling simmers, prepare the crust. 

5. Once the broth has thickened slightly, add the heavy cream, cooked chicken or turkey and peas. Bring to a simmer. Turn the heat to low. Simmer until mixture is thick and gravy-like in consistency. Taste before adding additional salt and pepper. Season to taste with salt and pepper, if necessary.

6. To make the crust, in a medium mixing bowl, whisk together the coconut flour, almond flour, ground flaxseed meal, xanthan gum, and salt.

7. Using a fork, stir in the melted butter, coating all the mixture until it resembles crumbs. Add the beaten egg. Start with two eggs, only adding a third egg if needed.

8. Gather mixture into a ball and place on a piece of plastic wrap. Top with a second piece of plastic wrap and, using a rolling pin, roll into a disk to cover the top of the pie, about 1/4 inch thick.

9. To assemble, pour the filling into the prepared pie pan. Gently place dough over the filling and crimp the edges. Cut a hole in the center to allow steam to escape. Bake in the preheated oven for 20 to 25 minutes, or until crust has browned.

Nutritional Information per serving (1/8th of recipe): 294 calories, 10 g carbohydrate (6 g dietary fiber, 2.6 g sugars), 23 g total fat (11 g saturated fat, 0 g trans fat), 123 mg cholesterol, 282 mg sodium, 30.7 mg calcium, 160 mg potassium, 1 mg iron, 2 mg Vit C, 525 IU Vit A, 16.8 g protein. Net carbs per serving: 4 grams

Photos and recipe by Kathy Sheehan, copyright 2023

All rights reserved. Please do not duplicate without the author’s permission.

Schnitzel with Keto Brown Mushroom Gravy (Jagerschnitzel)

My husband is a big fan of German cooking. I have tried other recipes for schnitzel that call for almond flour, but was always a bit disappointed in their soggy breading. I’ve been experimenting with using crushed pork rinds as breading and, so far, the results have been excellent! This pork rind breading is super crunchy and, even when reheated, remains crisp. I’m not a fan of pork rinds as a snack, but in this application, they are a winner! This schnitzel recipe has authentic flavor and texture. You can make it with your favorite cutlet, such as pork, chicken, turkey or veal. I’m sure you’ll be as pleased as my husband and this recipe will become a favorite of your family, too.

Schnitzel with Keto Brown Mushroom Gravy (Jagerschnitzel)

Makes 4 servings

Schnitzel:

1 pound boneless pork chops (or substitute chicken, turkey or veal)

1 1/2 cups crushed pork rinds (see notes)*

1/4 teaspoon salt

1/4 to 1/2 teaspoon black pepper

1/4 teaspoon dried thyme

1 large egg

1 tablespoon sour cream (omit for dairy free)

1/2 cup unflavored whey protein powder

Brown Mushroom Gravy:

1 tablespoon butter

1/2 onion, chopped

1 clove garlic, minced

8 ounces white button mushrooms, sliced

1 1/4 cups beef broth

1/4 teaspoon dried thyme (optional)**

1 teaspoon red wine vinegar (optional)**

1/4 to 1/2 teaspoon xanthan gum to thicken

Salt and pepper to taste

1. Prepare the 3-step dredging station by placing the whey protein powder onto a plate. In a small bowl, whisk together the egg and sour cream and pour onto a second plate. Finally, stir together the crushed pork rinds, salt, pepper and thyme and pour onto a third plate. Preheat the oven to 425 degrees Fahrenheit. 

2. Cut the pork chops in half horizontally and pound thin between two pieces of plastic wrap, to about 1/4 inch thickness. Set aside while you start the mushroom gravy. 

3. Melt the butter in a 10 or 12 inch skillet. Add the onion and heat over medium heat until softened and translucent. Add the garlic and stir for about 1 minute. Add the sliced mushrooms and sauté until all the liquid has evaporated and the mushrooms are nicely browned. Add the beef broth, thyme and vinegar. Bring to a simmer and allow to cook and reduce, stirring occasionally, while you prepare the schnitzel.

4. Line a baking sheet with foil and spray generously with non-stick cooking spray. 

5. Pat any excess moisture from the cutlets with a paper towel. Dredge each cutlet by first dipping into the whey protein powder on both sides and shaking off the excess. Next, dip the cutlet into the egg mixture and coat both sides. Lastly, place it in the third plate with the pork rind breading, turning to coat both sides. Place the dredged cutlet onto the prepared baking sheet. Repeat with the remaining cutlets. 

6. Place the baking sheet into the preheated oven on the middle rack and cook for 20 minutes. Meanwhile, finish the gravy.

7. Sprinkle the xanthan gum over the simmering gravy and stir briskly until dissolved and the gravy thickens. Season with salt and pepper to taste.

8. At the end of the 20 minutes of cooking, if the breading on the cutlets is not sufficiently browned and crispy, then broil for a few minutes until deeply golden brown. Serve immediately, topped with the mushroom gravy.

Notes: 

*Pork rinds conveniently come already crushed in panko-style crumbs! Look for them near the breadcrumbs or in the gluten-free section of your grocery store.

**If you want to make a plain, brown gravy, you may omit the thyme and vinegar. Personally, I like the very slight acidity the vinegar adds to the gravy, but if you don’t, then just leave it out.

Nutritional Information per serving of schnitzel (4 oz. cutlet, no gravy): 358 calories, 0.4 g carbohydrate (0 g fiber, 0 g sugars), 19.3 g total fat (7.4 g saturated fat, 0 g trans fat), 147 mg cholesterol, 378 mg sodium, 43.2 mg calcium, 545 mg potassium, 1 mg iron, 29 IU Vit A, 43.8 g protein. Net carbs per serving: 0.4 grams

Nutritional Information per 1/2 cup gravy: 51 calories, 4.1 g carbohydrate (0.9 g dietary fiber, 1.9 g sugars), 3 g total fat (1.8 g saturated fat, 0 g trans fat), 10 mg cholesterol, 354 mg sodium, 7.8 mg calcium, 206 mg potassium, 0 mg iron, 1 IU Vit A, 2 mg Vit C, 2.7 g protein. Net carbs per serving: 3.2 grams

Photos and recipe by Kathy Sheehan, copyright 2021

All rights reserved. Please do not duplicate without the author’s permission. 

Keto Creamed Chicken over Chaffles (or Riced Cauliflower)

I had some leftover chicken in the refrigerator and, wondering what to do with it, I remembered an old-fashioned Creamed Chicken recipe I used to love when I was first married. In the 1970’s and 80’s, Creamed Chicken was a popular dish served over puffed pastry shells. With a few substitutions, you can create the same, comforting meal in a keto version! Using xanthan gum instead of flour to thicken the sauce and served over toasted chaffles or riced cauliflower, this entire meal is only about 2 carbs per serving! Tonight’s dinner was a wonderful trip down Memory Lane...one I won’t forget anytime soon!

Keto Creamed Chicken

Makes 4 servings

1 cup chicken broth

1/2 cup heavy cream

1/2 teaspoon poultry seasoning

1 teaspoon chopped fresh chives or parsley

1/2 to 3/4 teaspoon xanthan gum

2 cups cooked chicken, cubed or shredded

1 tablespoon white wine or sherry

Salt and pepper to taste

Optional for serving:

Toasted Chaffles

Riced cauliflower

1. In a saucepan over medium heat, whisk together the chicken broth, heavy cream and herbs and heat to a simmer. While whisking, add the xanthan gum and continue whisking until thickened and smooth.

2. Add the cooked chicken, white wine or sherry and season with salt and pepper to taste. Simmer until the sauce is thicken to desired consistency, stirring occasionally. (If desired and if your diet allows a few more carbs, add any optional vegetables you might like, such as broccoli, one (4 oz) can of mushrooms and their liquid, a tablespoon of peas or carrots.)

3. Serve warm over toasted chaffles or cooked riced cauliflower. Enjoy!

Nutritional Information per serving (1/4 recipe, no vegetables or optional ingredients): 221 calories, 0.5 g carbohydrates (0.1 g dietary fiber, 0.3 g sugars), 14.3 g total fat (7.6 g saturated fat, 0 g trans fat), 99 mg cholesterol, 223 mg sodium, 12 mg calcium, 182 mg potassium, 1 mg iron, 129 IU Vit A, 22.7 g protein. Net carbs per serving: 0.4 grams

Recipe and photos by Kathy Sheehan, copyright 2021

All rights reserved. Please do not duplicate without the author’s permission. 

What’s on my Low Carb Thanksgiving dinner plate?

For me, being diabetic means I never get a free-for-all food holiday. Just because it’s soon to be Thanksgiving doesn’t mean I’m going to ignore my dietary restrictions and “blow it” for the day. I might eat more food than I usually do on an ordinary day, but all of it will be low carb/keto, so my blood glucose doesn’t fly out of control. I’ve planned ahead, have gathered the ingredients and already know exactly what will be on my Thanksgiving dinner plate. Below is a list of my favorite holiday recipes I’d like to share with you. This entire meal, including dessert, is only 17.3 total carbs, not subtracting fiber, so net carbs would be even less!! The best part about this menu is that the mashed cauliflower, cranberry sauce, creamy gravy and herb cauliflower stuffing can be made ahead, so there’s less chaos in the kitchen on Thanksgiving day. Now, this is how you have a happy and healthy Thanksgiving, keto-style!

1. Roasted Turkey (3 oz.) = 0 g carbs, 25 g protein

Note: Use any favorite method of cooking your turkey. The nutritional count provided is for 3 ounces of roasted meat only.

2. Perfect Mashed Cauliflower (1/2 cup) = 1 g carb, 2 g protein.  Click here for Recipe: http://diabeticsrejoice.blogspot.com/2016/06/perfect-mashed-mashed-cauliflower.html

3. Creamy Spinach and Parmesan Soufflé (1/2 cup) = 3 g carb, 5 g protein.  Click here for Recipe: https://www.atkins.com/recipes/creamy-spinach-and-parmesan-puff/2180

4. Homemade Sugar Free Cranberry Sauce (1/4 cup) = 4 g carb, 0 g protein.  Click here for Recipe: https://www.ketoconnect.net/healthy-cranberry-sauce/

5. Low Carb Cauliflower Stuffing (1/2 cup) = 5 g carb, 2 g protein.  Click here for Recipe: https://www.delish.com/cooking/recipe-ideas/a50127/cauliflower-stuffing-recipe/

6. Keto Giblet Gravy (about 3 tablespoons) = 0.3 g carb, 2 g protein.  Click here for Recipe: http://cavemanketo.com/keto-giblet-gravy/

Note: In this recipe, I sauté a mixture of vegetables (carrot, onion and celery) until golden in color, add the liquid and simmer until thickened. Then I strain out the vegetables to make a smooth, creamy gravy before adding the cooked giblets.

7. And for dessert: Low Carb Pumpkin Custard baked in a crock pot while the dinner is cooking, topped with whipped cream! (1/2 cup with 2 tablespoons of whipped cream) = 4 g carb, 5 g protein.  Click here for Recipe: https://simplysohealthy.com/low-carb-slow-cooker-pumpkin-custard/

Note: I love this slow cooker recipe because it frees up the stove for the turkey and other dishes!

Post by Kathy Sheehan, copyright 2018

Links to recipes provided and are subject to copyright. Please do not duplicate without the author’s permission. 

Italian Turkey "Poppers" with Marinara Dipping Sauce

These delicious turkey meatballs are so easy to make and are fun to pop into your mouth!  Sometimes eating a food in a different way makes it more interesting.  By using the marinara as a dipping sauce, instead of pouring it on top, I can better control the amount I eat to keep the carb count down.  Another reason I enjoy eating them this way is that I don't miss the pasta.  The meatballs become the star of this meal.  The addition of turmeric and chopped spinach makes them extra healthy and it's a great way to sneak another serving of vegetables into the picky eater of your family.  These "poppers" would make a wonderful appetizer for game day, a potluck or party, too!

Italian Turkey "Poppers" with Marinara Dipping Sauce

Makes 4 servings

1 pound ground turkey

1 cup finely chopped frozen spinach, thawed

2 cloves garlic, minced

1/2 teaspoon Italian seasoning

1 teaspoon dried oregano

1 teaspoon dried parsley

1/2 teaspoon onion powder

1/2 teaspoon ground turmeric

3/4 teaspoon kosher or sea salt

1/2 teaspoon black pepper

1 tablespoon tomato paste

1 tablespoon coconut oil

1-1/3 cup marinara sauce, no sugar added

In a large mixing bowl, mix together the ground turkey, spinach, garlic, seasoning, salt, pepper and tomato paste. Heat the coconut oil in a large, heavy skillet over medium heat.  Use a small cookie scoop or drop 24 rounded tablespoon-size meatballs into the heated pan and sauté on all sides until cooked through.  Meanwhile heat the marinara sauce in a saucepan over medium-low heat.  Serve the meatballs with the marinara as a dipping sauce.

Saute meatballs in a heated skillet.

Nutritional Information per 6 meatballs and 1/3 cup sauce: 297 calories, 8.5 g total carbohydrate (2.5 g dietary fiber, 3.8 g sugar), 18.4 g total fat (5.3 g saturated fat, 0 g trans fat), 88 mg cholesterol, 889 mg sodium, 126.5 mg calcium, 300 mg potassium, 22.8 g protein.  Net carbs per serving: 6 grams

Recipe by Kathryn Sheehan, copyright 2016

Supreme Pizza Chicken

I haven't had a slice of pizza for over 1-1/2 years, since learning that I have celiacs (an intolerance to gluten).  Not long after that discovery, I chose to go totally grain-free, which has made all the difference in reversing my diabetes.  I don't miss pizza itself, but the flavor of pizza is another matter.  This recipe tastes so much like the real thing that I feel like I just ate a slice!  I think the secret is the turkey pepperoni.  It adds zip to the sauce.  I think this easy recipe will become a family favorite!  If you are lucky enough to have any leftovers, cut up the chicken into bite-size pieces, stir them back into the sauce and serve over zero calorie, zero carb shirataki noodles.  It will be the best chicken cacciatore you'll ever eat!

Supreme Pizza Chicken

Makes 6 servings

2 lbs chicken pieces, skin removed (I used thighs and breasts)

2 TB coconut oil

1 cup strained tomatoes (I used Pomi brand) or plain tomato sauce mixed with 1 TB tomato paste

1/2 cup red wine 

1 small onion, chopped

4 oz. mushrooms, sliced

1-1/2 tsp dried oregano

2 cloves garlic, minced

34 slices of turkey pepperoni, cut into quarters

Salt and pepper to taste 

3 TB Parmesan cheese, shredded (shredded mozzarella can be substituted)*

1. In a heavy Dutch oven, heat coconut oil over medium heat.  Brown the chicken on all sides, remove to a platter and set aside.

2. To the pot add the wine, strained tomatoes (or tomato sauce thickened with tomato paste), onion, mushrooms, garlic, oregano and turkey pepperoni.  Return chicken to pot and turn heat to low.  Cover and simmer for 45 minutes.

3.  When chicken is done, remove it to a serving platter.  Turn heat to medium and boil sauce for about 10 minutes or until thickened to desired consistency.  Season with salt and pepper to taste.  Return chicken to pot to reheat briefly.  To serve, spoon sauce over chicken and sprinkle each portion with 1/2 TB cheese.

Nutritional information per serving: 324 calories, 6.2 g carbohydrate (1.2 g dietary fiber, 2.4 g sugar), 14.6 g total fat (7.1 g saturated fat, 0 g trans fat), 117 mg cholesterol, 585 mg sodium, 45.8 mg calcium, 473 mg potassium, 37 g protein.  Net carbs per serving: 5 grams

* For those with food allergies: To create a dairy-free version, omit cheese or substitute a dairy-free cheese product.

Recipe by Kathy Sheehan, copyright 2014

Eggless Avocado Scramble

Since learning about my sensitivity to eggs, I've had to be creative about breakfast.  No gluten, no dairy, no eggs -- that pretty much leaves my plate empty at a typical breakfast buffet!  Well, this recipe is hearty and makes me feel satisfied for hours.  Honestly, when I eat this for breakfast, I don't need to eat again for 6+ hours!  It's full of good-for-you, heart and brain healthy fat, fiber and tastes as creamy and delicious as scrambled eggs.  Did you know that avocados have twice as much potassium as bananas?  Also, they have a very low impact on blood sugar.  For this recipe, choose an avocado that is still slightly firm for the best results.  This flavorful dish is one I turn to often because it's so quick and easy to make.

Eggless Avocado Scramble

Makes 1 serving

1/2 slightly firm avocado, cubed

2 turkey breakfast sausage links*

1 TB ghee (or butter)*

1 tsp chopped parsley

2 cherry or grape tomatoes, halved and sliced

Salt and pepper to taste

1. If the sausage links are frozen, place them in a skillet over medium heat.  After they have thawed a bit, add the ghee to the pan.  Sauté the cubed avocado in the ghee until softened and beginning to brown slightly.  With a spatula, turn often and scrape the bottom of the skillet to prevent sticking.  Cut up the sausage links and combine with the avocado.  Add the parsley, sliced tomato and remove from heat.  Salt and pepper to taste.  Serve immediately.

* For those with food allergies: For a lactose and casein free dish, use ghee (clarified butter) instead of butter.  If gluten is a problem for you, be sure to choose GF breakfast sausages.  I use Applegate Savory Turkey Breakfast Sausages, which are gluten and casein free.

Nutritional Information per serving (entire recipe): 327 calories, 10.8 g carbohydrate (7.2 g dietary fiber, 1.6 g sugar), 28.9 g total fat (8.9 g saturated fat, 0 g trans fat), 42 mg cholesterol, 348 mg sodium, 16.4 mg calcium, 570 mg potassium, 10.6 g protein.  Net carbs per serving: 3.6 grams

Recipe by Kathy Sheehan, copyright 2014

Saucy Stroganoff

This is a hubby favorite that goes way back!  When we were first married (over 30 years ago), I was an adventurous new cook and sometimes enjoyed trying challenging recipes.  Once for a special occasion, I made classic Beef Stroganoff and, it was such a hit, that it soon became a favorite.  In this more casual, weekday version, instead of using sliced steak, I use ground beef.  Because of the lower price tag, I can make it more often and I don't hear my husband complaining about that!  For an added health benefit, I suggest using grass-fed ground beef which has a healthier combination of fats than commercially processed beef, plus it gives this dish a richer flavor.  Ground turkey can be substituted, if you prefer.  This is a quick and easy recipe that I'm sure will become a favorite of your family, too.

Saucy Stroganoff

(Makes 4 servings)

2 cups sliced mushrooms

1/2 TB coconut or grape seed oil

1 large onion, roughly chopped

1 lb. grass-fed ground beef or ground sirloin

2 cloves garlic, minced

1-1/2 cups beef stock

2 TB gluten free flour mix or cornstarch

1 TB gluten free Worcestershire sauce

1/2 tsp. dried thyme

1/2 tsp. dried rubbed sage

1/2 cup sour cream (or Tofutti, for a dairy free version)

Salt and pepper to taste

1.  In a dry skillet heated to medium, sweat the sliced mushrooms until the moisture has evaporated.  Spoon mushrooms into a bowl; set aside.

2.  Add the oil and swirl to coat the bottom of the pan.  Add the onions and sauté until translucent, approximately 5 minutes.  Remove onions to the bowl with the mushrooms; set aside.

3.  Heat skillet to medium-high and add ground beef.  Sauté until no longer pink and the meat has begun to brown.  Meanwhile, while the meat is cooking, in a small bowl stir together the beef stock, Worcestershire sauce and GF flour or cornstarch until lumps no longer remain; set aside.  

4.  Add the minced garlic, thyme, sage, onion and mushrooms to the meat and sauté for 1-2 minutes.  Stir the beef stock mixture well before adding it to the pan and then stir constantly until it reaches a boil.  When the mixture boils, turn heat to low and simmer for about 5 minutes until sauce is thickened.

5.  Remove skillet from heat and stir in the sour cream until well combined.  Taste and adjust seasonings, if necessary.  Serve immediately.  Optional: Serve over brown rice, gluten free noodles or vegetable noodles.  (Pictured here with oven roasted carrot ribbons, based on this recipe by Sally Cameron: http://afoodcentriclife.com/roasted-carrots-with-thyme/)

Nutritional Information per serving (not including rice or noodles): 333 calories, 11 carbohydrates (1.6 g dietary fiber, 4.3 g sugar), 15 g total fat (7.7 g saturated fat, 0 g trans fat), 114 mg cholesterol, 468 mg sodium, 68.4 mg calcium, 778 mg potassium, 37.2 g protein.

Recipe by Kathy Sheehan, copyright 2014

Chickpea, Sausage and Kale Pasta

I am currently facilitating two groups for The Daniel Plan in my community.  The Daniel Plan is a faith-based program to encourage and support people on their journey to better health and wellness.  The members of both groups are wonderful!  We're helping each other move forward toward healthier eating and other lifestyle changes.  I am so inspired by their commitment and positive attitudes; together we are making it FUN!  At last night's meeting, we were talking about kale (one of my favorite subjects) and how to incorporate more dark greens into our diet.  This is a challenge for many people, including myself.  This recipe is one of my current favorites.  The blend of flavors is exciting on the tongue and so satisfying.  To make it have an even lower insulin response, I swap out half of the pasta with zucchini noodles (see my earlier post).  The taste will be almost the same, but the result even healthier!


Chickpea, Sausage and Kale Pasta
Makes 4 servings

4 oz. of gluten free spaghetti or linguine pasta, broken into thirds
1/2 pound of lean, sweet Italian Turkey Sausage, removed from casings
1/2 tablespoon olive oil
3 cloves garlic, chopped or minced
1 (14.5 oz) can of chickpeas (garbanzo beans), drained and rinsed
5 cups of raw, chopped kale
1/3 cup gluten free chicken stock
1/8 teaspoon grated nutmeg
Salt & pepper to taste
1 tablespoon lemon juice
1/4 cup grated Parmesan cheese*

1.  In a large saucepan, cook pasta according to package directions.  Drain and set aside.

2.  Meanwhile, in a heavy skillet over medium heat, add the olive oil.  Break up and cook the sausage meat until browned.  Add the garlic and saute briefly, until fragrant.

3.  Add chickpeas, kale and chicken stock to pan.  Cover and steam until kale begins to wilt, 1-2 minutes.  Remove cover and add nutmeg, salt, pepper, and lemon juice. Stir to distribute seasonings.  Add cooked pasta and Parmesan cheese*.  Stir to combine.  If more moisture is needed, add a splash of chicken stock and stir.  Serve immediately.

*For a dairy free version, use 1/4 cup finely chopped macadamia nuts instead of Parmesan.

Nutritional Information per serving: 351 calories, 44 g carbohydrate (0.7 g sugar, 7 g dietary fiber), 11.2 g total fat (2.6 g saturated fat, 0 g trans fat), 35 mg cholesterol, 1068 mg sodium, 218.6 mg calcium, 536 mg potassium, 21.1 g protein.

Recipe by Kathy Sheehan, copyright 2014

Turkey Meatball Florentine Soup

Normally, I eat a lot of vegetables, but sometimes getting enough of the dark, leafy greens is a bit more challenging. This soup fulfills my requirement in a delicious way and the little meatballs make it fun to eat! Spinach and kale are excellent sources of iron, beta carotene, folate and vitamins A, C and K. Of course, I would have to include my favorite super food (beans) which are loaded with protein and fiber. I used heirloom Cannellini Runner Beans because that's what I had in the pantry, but feel free to substitute your favorite white bean, such as Great Northern, or limas.

Turkey Meatball Florentine Soup
(Makes eight 1½ cup servings)

12 oz. dried white beans
2 teaspoons baking soda
8 cups chicken stock
½ pound 99% extra lean ground breast of turkey
5 oz. frozen chopped spinach, thawed (½ package)
2 tablespoons grated parmesan cheese
2 tablespoons seasoned breadcrumbs
¼ teaspoon black pepper
1 teaspoon dried oregano
½ teaspoon garlic powder
1 egg
One 14.5 ounce canned petite diced tomatoes with liquid
1 teaspoon Italian seasoning
6 cups kale, torn or rough chopped
Salt & pepper to taste

1. Pick through beans for small stones. Rinse and cover with cold water and soak overnight or for 4-5 hours. Drain and place beans in a large pot and add cold water to cover. Bring to a boil over medium-high heat and cook for 20-25 minutes or until skins split when you blow on them. Add baking soda to pot and stir to release gas in beans. (Note: The mixture will foam and bubble so, if necessary, do this in sink in case hot liquid overflows the pot.) After foaming has ceased, drain and rinse beans and return them to pot.

2. Add chicken stock to pot and bring to a boil over medium heat. Cover, reduce heat and simmer for 1½ hours.

3. Take the thawed spinach and squeeze as much liquid as possible from the spinach. Place it in a medium mixing bowl and add the ground turkey, parmesan cheese, breadcrumbs, pepper, oregano, garlic powder and egg. Mix together with a fork until well combined. Turn up the heat to medium high and, as soon as the beans are boiling, form small meatballs (about 1-inch in diameter) and drop into the boiling liquid. Do not stir. Cover pot and boil for 5 minutes, and then reduce the heat to a simmer once again. Stir meatballs into the soup and cover. Continue simmering while you prepare the kale.

4. Wash the kale and remove the thick stems. Tear or chop leaves into bite size pieces. Place in pot and cover. As soon as the leaves have wilted, add tomatoes and Italian seasoning and stir soup to combine ingredients. Cover pot and continue simmering until beans are soft and mealy. The amount of time will depend on the type of bean used; check every 15-30 minutes until done. Taste soup and, if necessary, add salt and pepper to your liking.

Nutritional Information per serving: 246.8 calories, 36.4 g carbohydrate, 2.2 g total fat, 0 g saturated fat, 9.1 g fiber, 23.5 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Multi-Use Spicy Turkey Tomato Sauce

My husband doesn't mind helping in the kitchen and enjoys cooking. One night, several weeks ago during the Christmas rush, I was so busy with my home-based business that I couldn't get away to make the spaghetti dinner I had planned. Happily, my husband stepped in and created the best, spiciest pasta sauce I've ever had. When I asked how he did it, he said he opened the spice cabinet and started adding whatever sounded good. His instincts were right on and the final result was a huge hit with my family. Since that evening, he's made his now-famous sauce a couple of times and tonight I stood by and took notes so I could share his fantastic recipe with you.

This is more than just pasta sauce with a kick. We've had it as Sloppy Joe's, over baked potatoes, and once as the base for a taco salad for lunch the next day! Because we start with lean ground turkey breast, it is extremely low in fat when compared with regular meat sauce made from beef. Normally, I find ground turkey to be bland or dry, but not in this recipe! So, open up your spice cabinet and be adventurous.

Multi-Use Spicy Turkey Tomato Sauce
(Makes 4 generous servings)

1 pound ground breast of turkey (99% fat free)
½ tablespoon olive oil
1 teaspoon oregano leaves, dried
¾ teaspoon garlic powder
1 teaspoon chives, dried
1 tablespoon parsley flakes, dried
½ teaspoon basil, dried
½ teaspoon chili powder
¼ teaspoon cayenne pepper
½ teaspoon garlic & black pepper
¼ cup chopped onions (or 1½ tablespoons dried chopped onion)
1/3 cup red wine
26 ounce jar spaghetti sauce (Marinara)

1. Heat olive oil on medium-high heat in a non-stick skillet. Add ground turkey and spices. Break up and stir often until meat is starting to brown. Add onions and continue cooking until meat is well browned. (If using dried onion, wait until marinara sauce has been added in next step.)

2. Add wine to deglaze pan and allow to simmer until almost completely evaporated. Add spaghetti sauce. Reduce heat to low and simmer until reduced and thickened, about 15-20 minutes.

Serving Suggestions (extras not included in nutritional information below): Serve sauce over pasta, cooked spaghetti squash or baked potato. It may be served on toasted hamburger buns as a Sloppy Joe. Add a can of drained and rinsed red kidney beans and it’s great as a topping on a taco salad.

Nutritional Information per serving of meat sauce (¼ of recipe): 262 calories, 20.4 g carbohydrate, 5.1 g total fat, 1 g saturated fat, 5.2 g fiber, 28.6 g protein.

Original recipe by Martin Sheehan, copyright 2010

Smoky Turkey Vegetable Soup

Do you have leftover turkey in your fridge or freezer looking for a recipe? This bowl of "healthy" is just perfect to have in the midst of a demanding work schedule, festive dinners, parties, holiday shopping and all the other things that try to lure me away from my food plan at this time of year. It makes a lot and keeps well in the refrigerator so I can lunch, snack or have a quick dinner ready at a moment's notice. This hearty, delicious soup is what I'll be eating for the next week!

When I told my husband the list of ingredients and he heard the word "kale," he balked. Having never eaten it before and not feeling particularly adventurous today, he asked if I would use spinach instead. I compromised and decided to use both (and told him he could eat around the kale if he didn't like it). He had to admit, when faced with both greens in his bowl, he couldn't even tell them apart and he gave an enthusiastic thumbs up for the soup, as I knew he would ;)

Kale is an incredible green! When cooked in soup, it has a mild flavor and really stands up to the heat and won't wilt to the point that it is unrecognizable. In this recipe, it enhances the smoky flavor I was trying to achieve. Kale is a wonderful source of protein, vitamins C and A, beta carotene, calcium and is one of the best natural sources of the elusive vitamin K. It has powerful antioxidant and anti-cancer properties and works as an anti-inflammatory in the body. Hopefully, after tonight's good experience with kale, my husband will soon be adding it to my shopping list himself and requesting other recipes that highlight this delicious vegetable.

Smoky Turkey Vegetable Soup
(Makes eight 1½ cup servings)

6 slices of double smoked bacon, cut into ½" slices
½ large onion, chopped
1 leek, sliced into ½ rounds
2 carrots, cubed
3 stalks celery, sliced
½ bunch kale, washed and chopped (about 4 cups)
2 cups baby spinach
1 teaspoon cumin seed
1½ teaspoon dried rosemary
1 teaspoon Montreal Steak Seasoning
½ teaspoon smoked paprika
One 14½ oz. can diced tomatoes with liquid
½ cup frozen corn, thawed
8 cups turkey or chicken stock
2 cups cooked turkey, cubed
One 15 oz. can pinto beans, drained and rinsed
Salt and pepper to taste

1. Place the bacon in a large Dutch oven or stock pot. Turn heat to medium-low and slowly cook the bacon, stirring occasionally, until fat has been rendered and bacon begins to brown. Add chopped onion and a sprinkle of salt and pepper and continue cooking on fairly low heat until onion is translucent and beginning to caramelize, about 10 minutes. Add leek and continue cooking until soft. (Don't be in a hurry for this step because this slow cooking of the onion in the bacon will add a lot of smoky flavor to the soup.)

2. Add carrots and celery. Turn heat to medium and cook for about 3 minutes, stirring occasionally. Add chopped kale and spinach and cook until greens are wilted. Add seasonings, tomatoes, corn, stock and turkey to pot and bring to a boil. Cover and reduce heat to medium or low and simmer for 25 minutes. Add drained and rinsed beans to pot and continue simmering for 10 minutes. Taste to adjust seasonings and add salt and pepper only if necessary.

Nutritional Information per serving (1½ cups): 191 calories, 20 g carbohydrate, 3.8 g total fat, 1.5 g saturated fat, 4.3 g fiber, 20.2 g protein

Original recipe by Kathy Sheehan, copyright 2009