Tuesday, October 18, 2016

Healthy "Comfort Food" Recipes: SWEET POTATO TURKEY SHEPHERDS PIE and More!

Fall is here, and we are feeling cozy! Are you looking for some comfort food that will help you feel happy and healthy? Beth has been cooking up more great recipes!!

TURKEY MEATLOAF  (4 servings)

A quick and easy dinner to prepare on a busy week night. Mix the ingredients and throw it in the oven. In one hour it’s done! Serve with some garlic mashed cauliflower and a winter squash for a complete meal.

Calories: 258.8, Fat: 5.1 g, Protein: 37 g, Carb: 14 g, Fiber: 1.4 g
  • 1/4 cup plus 2 tbsp ketchup (I use organic)
  • 2 tsp worcestershire sauce
  • 1/2 small onion, minced
  • 1 tsp olive oil
  • 1.3 lb 99% lean ground turkey
  • 1/2 cup seasoned breadcrumbs (I use 4c Whole Wheat)
  • 1 egg
  • 1 tsp marjoram
  • salt to taste
Preheat the oven to 350°. In a small bowl combine 2 tbsp ketchup with worcestershire sauce. Saute olive oil and onion on low until translucent, remove from heat.  In a medium bowl mix turkey, onion, breadcrumbs, egg, 1/4 cup ketchup, salt and marjoram. Place mixture into a loaf pan or shape into a loaf and place on a baking pan. Spoon sauce on top.  Bake uncovered for 55-60 minutes, remove from oven and let it sit for 5 minutes before slicing.


Calories: 250,  Fat: 6g, Carb: 34g, Fiber: 6g, Protein:16.5g, Sugar: 3g, Sodium: 304mg (without salt)

For the filling:                                                      For the potatoes:
1 lb 93% lean ground turkey                                 1-½ lbs sweet potatoes, peeled diced
1 tsp olive oil                                                      3 cloves garlic
1 medium onion, diced                                         ½ cup 1% milk
1 celery stalk, chopped                                        ¼ cup fat-free chicken broth
1 parsnip, diced                                                   2 tbsp 0% plain greek yogurt
2 cloves garlic, diced                                           salt and pepper to taste
8 oz mushrooms, diced
10 oz frozen mixed vegetables
2 tbsp flour (leave out to make gluten-free)
1 cup fat-free low-sodium chicken broth*
2 tsp tomato paste
1 tsp Worcestershire sauce
1 tsp freshly chopped rosemary
salt and pepper
Boil sweet potatoes and garlic in a pot of salted water until cooked and soft. Drain and mash with chicken broth, yogurt, salt and pepper.   Preheat oven to 400°F.  In a large saute pan brown turkey; season with salt and pepper. When cooked, set aside on a plate. Add olive oil to the pan, then add the onion and sauté one minute. Add the celery, parsnip, salt and pepper to taste; cook about 12 minutes, until celery is soft.
Add garlic and mushrooms; sauté another 3-4 minutes. Add flour, salt and pepper and mix well. Add frozen vegetables, chicken broth, tomato paste, Worcestershire sauce, rosemary, cooked turkey, and mix well. Simmer on low about 5-10 minutes.  In 6 oven safe individual dishes spread 1 cup of the meat mixture on the bottom of each dish. Top each with 1/2 cup mashed sweet potatoes. Use a fork to scrape
the top of the potatoes to make ridges; sprinkle with paprika. Bake 20 minutes or until potatoes turn golden. Remove from oven and let it cool 10 minutes before serving.



  • 4 (about 8 oz each) chicken breast, fat trimmed, sliced in half to make 8
  • 3/4 cup seasoned breadcrumbs (I used whole wheat)
  • 1/4 cup grated Parmesan cheese
  • 2 eggs beaten
  • 3/4 cup  fat free mozzarella cheese
  • 1 cup marinara
  • cooking spray


Preheat oven to 450°. Spray a large baking sheet lightly with spray.  Combine breadcrumbs and parmesan cheese in a bowl. Dip the chicken into the beaten eggs, then dip into breadcrumb mixture.  Place on baking sheet and repeat with the remaining chicken.  Lightly spray a little more oil on top and bake in the oven for 20 minutes. Turn chicken over, bake another 5 minutes.  Remove from oven, spoon 1 tbsp sauce over each piece of chicken and top each with 1 1/2 tbsp of shredded mozzarella cheese.  Bake 5 more minutes or until cheese is melted.

Nutrition per serving: Serving Size:1 piece, Calories: 251, Carbohydrates: 14g, Fiber: 1.5g,  Protein: 31.5g

TURKEY STUFFED PEPPERS (makes 6- ½ pepper servings)

These stuffed peppers are loaded with flavor and make a great dinner with a salad on the side. Make extra so you can have leftovers for lunch.
  • 3 large red bell peppers; cut in half, washed, with seeds and stems removed
  • 1 lb. 93% lean ground turkey
  • 1 clove garlic, minced
  • 1/4 onion, finely chopped
  • 1 Tbsp. chopped fresh cilantro or parsley
  • 1 tsp. garlic powder
  • 1 tsp. cumin powder
  • 1/4 cup reduced fat shredded cheddar cheese
  • 1 cup fat-free, low-sodium chicken broth
  • 1/4 cup tomato sauce (or tomato soup will do)
  • 1 1/2 cups cooked brown rice
  • Olive oil spray
  • Salt and pepper, to taste

Heat oven to 400°. Spray a little olive oil spray in a medium saute pan and heat on medium. Add onion, garlic, and cilantro to pan. Saute for 2 minutes, then add ground turkey. Season with salt, garlic powder, and cumin. Brown meat for several minutes until completely cooked through. Add ¼ cup tomato sauce and ½ cup chicken broth, mix well, and simmer on low for about 5 minutes. Combine cooked rice and meat together.
Cut the bell peppers in half lengthwise, and remove all seeds. Place in a baking dish. Spoon the meat mixture into all pepper halves and fill. Place all stuffed pepper halves on the baking dish and pour the remainder of the chicken broth on the bottom of the pan. Cover tight with aluminum foil. Bake for 35 minutes. Top with shredded cheddar cheese and enjoy.

Nutrition per serving: Calories: 184.7, Fat: 2.3 g, Protein: 20.8 g, Carb: 20.2 g, Fiber: 1.6 g



  • 1 lb. boneless/skinless chicken breast, cut into strips
  • 15 oz. whole peeled tomatoes, mashed
  • 10 oz. enchilada sauce
  • 1 medium onion, chopped
  • 2 banana peppers, chopped
  • 2 cloves garlic, minced
  • 2 cups water
  • 14 oz. low-sodium chicken broth
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1 tsp salt
  • ¼  tsp ground black pepper
  • 1 bay leaf
  • 10 oz. frozen corn
  • 1 tbsp chopped cilantro
  • 7 corn tortillas
  • vegetable cooking spray


Place chicken, tomatoes, enchilada sauce, onion, banana peppers, and garlic into slow cooker. Pour in water and chicken broth. Season with cumin, chili powder, salt, ground pepper, and bay leaf. Stir in corn and cilantro. Cover and cook on high for 3-4 hours,(or on low for 6-8 hrs).
Preheat oven to 400 degrees F (200 degrees C).  Lightly coat both sides of tortillas with cooking spray. Cut tortillas into strips, then spread on a baking sheet.  Bake in preheated oven until crisp, 10 to 15 minutes. Sprinkle tortilla strips over soup.


This hearty soup is loaded with fiber and is a very satisfying meal on a chilly evening. Top with some good grated cheese and add a salad on the side.

Serving Size: 2 cups, Calories:320.7, Fat:13.0g, Protein:33.2g, Carb:15g, Fiber:5g, Sodium: 697mg

  • 1.25 lb lean turkey sausage (shady hill brand turkey sausage- remove casing)
  • 2 tsp olive oil
  • 1 clove garlic, minced
  • 1/2 bunch kale: rinse, remove leaves from the ribs, and roughly chop
  • 1 cup Cannellini or Northern beans, drained and rinsed
  • 4 cups fat-free chicken stock
  • 2 cups water
  • 1 small pinch dried red pepper flakes (optional)
  • salt and freshly ground pepper to taste


Heat oil over medium-high heat in a medium sized pot. Add sausage meat breaking it up with a spatula or wooden spoon into large chunks. When completely cooked, add garlic and saute for 2 – 3 minutes (careful not to let the garlic burn). Add the water, stock, beans and red pepper flakes (if using) and stir thoroughly. Simmer on low for 10 minutes, covered. Throw in kale and allow to simmer for another 10 minutes covered. Adjust salt and pepper to taste. Divide into four bowls and serve hot.

Hope you enjoy these! If you'd like help with additional meal planning, recipes, PLUS a healthy comprehensive lifestyle approach to healthy weight control, we've got you covered! In addition to our great team of nutritionists and lifestyle coaches, we have our medical team, Jennifer Warren,MD, and Pat Pappel, ARNP, who are experts in medical weight management. They help fine-tune the health of patients every day. We'd love to help you achieve the life and health goals YOU want for yourself! Read more about our program here: healthyweightcenter.com Call any time: (603) 379-6500

No comments:

Post a Comment

Note: Only a member of this blog may post a comment.