Camp Shane’s Registered Dietitian, Diane Henderiks (also known as the Dietitian in the Kitchen) filmed a cooking show recently with camper alumni at Chef Central in Paramus and sponsored by the American Dairy Association and Dairy Council. This was a great opportunity for campers to gain some cooking experience and knowledge, as Diane helped them to prepare nutritious and delicious meals. The follow recipes are easy to make and excellent for anyone trying to lose weight or maintain a healthy diet. Try these out!
Diane’s Turkey Chili
1/2C olive oil
1/4 C minced garlic
1 1/2C diced yellow onion
2 jalapeño peppers, seeded and minced
1T freshly ground black pepper
1T DITK™ FIERY SPICE or your favorite hot spice blend
1/4C chili powder
1lb. ground turkey
1C tomato paste
1C diced red bell pepper
1C diced celery
3C cooked kidney beans
1/4C balsamic vinegar
1/2C natural peanut butter
1/4C cocoa powder
3 C canned diced or chopped peeled tomatoes with liquid
1/2C low sodium chicken broth
1C fresh cilantro, chopped
Salt and freshly ground pepper to taste
- Heat oil in a large stock pot over high heat.
- Add garlic, onion, jalapeño and all dried seasonings. Sauté until onions are translucent.
- Add ground turkey and cook for about 5 minutes; breaking up with spoon while cooking.
- Add tomato paste and mix it evenly through the onion mixture.
- Add the peppers and celery. Cook for about 5 minutes.
- Add remaining ingredients and bring mixture to a boil.
- Reduce the heat and let simmer for about 30 minutes. Stirring occasionally adding chicken broth as needed for desired consistency.
- Stir in the cilantro and season with salt and pepper to taste.
Note: This recipe freezes GREAT!!
Serving size: 1 ½ CUPS
337 cals, 20 g. fat, 3.4 g. sat fat, 77 g. carb, 8 g. fiber, 15 g. protein.
Diane’s Tortilla Pizza
Whole grain tortillas
Marinara sauce; homemade or healthy jarred sauce
Basil; chopped fresh or dried
Your favorite toppings
Low fat cheddar cheese (or your favorite low fat cheese)
- Pre-heat oven to 350°
- Place tortilla on baking sheet and bake for 5 minutes
- Lightly spread sauce over the entire tortilla.
- Sprinkle with basil
- Top with your favorite toppings
- Sprinkle with cheese and oregano
- Bake for about 5 minutes. (Note: the longer you leave it in, the crunchier it gets)
251 cals, 12.75 g. fat, 6 g. sat fat, 21 g. carb, 9.5 g. fiber, 11 g. protein
Diane’s Bean & Veggie Burritos
4 6-inch whole wheat tortillas
1 cup chopped onion
2 teaspoons olive oil
1t teaspoon ground cumin
1/2 teaspoon chili powder
1 cup chopped red bell pepper
2/3 cup chopped celery
2 cups cooked black beans (or your favorite beans)
1/2 cup diced tomatoes; fresh or canned
2 teaspoons minced seeded jalapeño pepper: optional
salt and pepper to taste
8 tablespoons reduced fat shredded cheddar cheese
2 cups shredded lettuce
4 tablespoons low fat sour cream or plain lowfat yogurt
4 tablespoons cup sliced black olives
4 tablespoons chopped fresh cilantro
- Cook onion in oil in a large skillet until onion is golden, about 6 minutes.
- Add cumin and chili powder; stir to combine.
- Add bell pepper and celery; sauté 5 minutes. Add beans, tomatoes and jalapeño and bring to a simmer. Season with salt and pepper.
- Using room temperature or warm tortilla, spoon bean mixture down center, dividing equally among 4 tortillas.
- Top each tortilla as follows:
- 2 tablespoons cheese
- 1/4 cup shredded lettuce
- 1 tablespoon sour cream or yogurt
- 1 tablespoon sliced black olives
- 1 tablespoon cilantro
- Roll up
350 cals, 12 g. fat, 6 g. sat fat, 44 g. carb, 18 g. fiber, 16 g. protein
Diane Henderiks is Camp Shane’s Registered Dietitian and Cooking Expert, specializing in creative, low-fat cooking. She is the chef and host of live cooking shows and children’s workshops and is a monthly columnist for magazines and newspapers. She also founded a nutrition consulting company specializing in weight management, diabetes management, eating disorders, heart healthy and pediatric nutrition. To find out more, visit www.ditkonline.com.