Soul Food Dieting: Chopped Turkey Steak With Peppers and Onions

Chopped Turkey Steak  With  Peppers  and Onions

¼  Pound of extra lean ground turkey (99% fat free)

2 Slices medium ( about ¼ in. thick)

½  Cup Chopped Peppers (green, yellow, orange, or red)

1 Pat butter

1       1 Crushed Garlic clove  or 1 tsp garlic powder

Dash of Paprika

Steak seasoning

Directions:

1.    Slice onions, chopped peppers, crush garlic, and  set aside.

2.    Pat out turkey patty and season one side with steak seasoning and paprika.

3.    Melt butter in hot sauté pan until sizzling.

4.    Add turkey patty, seasoned side down . Sear on high for about 1 minute, reduce heat to medium and cook for one additional minute. Then turn over. Cook for an additional minute.

5.    Add veggies and garlic to pan. Cover and cook for 3 minutes on low or until turkey is done, but still juicy.

Serve with A-1 Steak Sauce or Worcestershire Sauce

Calories: 204. Carb 7 grams, Fat 4 grams, Protein 19.8 grams.

* If you are watching carbs please note that Steak Sauce and Worcestershire will add additional carb so be sure to check label. You can also use Balsamic vinegar as a substitute.

Soul Food Dieting: Chicken Broccoli Cheddar Casserole in a Bowl

Calories: Chicken 37. Broccoli 25. Cheese 114= 176 Calories 

1/4 cup dice chicken breast

1/2 cup frozen chopped broccoli 

1/4 cup shredded cheddar cheese

sprinkle of parika

Microwave 3 minutes on high

Enjoy!

SOUL FOOD DIETING

Collard Greens: A great low carb, low calorie food packed with nutrients to help jump start your diet.

I love Collards greens...They are a wonderful food that always reminds me of family and good times. When prepared right, (ie. without a lot of ham hocks and bacon fat) can be kind of a healthy comfort food that helps me ease into my after holiday eating correction. You, notice I didn't call it my "after holiday diet". I have learned over the years to modify how I eat overall so that I can maintain a healthy weight even during this time of year. Of course most of us gain a few extra pounds, but we can get back on track and not feel like we have a whole lot of hurdles to climb (no pun intended) so our clothes don't feel snug any more.

Collard greens are low calorie, low carb, low fat, (although the fat it does contain naturally is the good Omega 3's). They are dense and full of fiber, which will keep you full through out the day and jump starts your metabolism...which is why I LOVE them for breakfast. I got hooked on eating greens in Jamaica many, many years go while visiting on vacation. Every morning our breakfast would include Callaloo.

Callaloo a green, leafy vegetable much like collard, is a popular Caribbean dish originating in West Africa served in different ways across the Caribbean. There are many variations of callaloo dishes which may include coconut milk, crab, conch, Caribbean lobster, meats, chili peppers, and other seasonings such as chopped onions and garlic. The ingredients are added and simmered down to a somewhat stew like consistency. When done, callaloo is dark green in color and is served as a side dish. Every morning right after we did our morning aerobics and just before we headed to the beach; we enjoyed a fabulous breakfast buffet that included callaloo, saltfish, eggs, fresh tropical fruits, not to mention an array of other delicious offerings. So for me, whenever I have greens of any kind for breakfast my mind immediately goes to my happy of sunshine, warm ocean waters, great music, great sunsets all shared with great friends.

So if you want a little secret boost to your "eating correction", try adding some greens. My favorite is the collard, not only is it delicious, it is one of the world's super foods...PACKED with nutrients, minerals, and vitamins. Cook up a big pot for dinner, make plenty so that you can eat a serving for breakfast and for lunch. They freeze well and are easily portable to take to work.

I love to start my day with a lo carb meal of greens and eggs for breakfast and then later in the day have some with a piece of lean meat such as boneless chicken breast. Also try preparing them with smoked turkey legs or wings. You will be surprised at how delicious they are. Just remember, while you are getting back on track you might want to forego that hot water cornbread...Just for a little while!

NUTRITIONAL FACTS: Per 1 cup
Calories: - 54
Carbohydrates: 6.4g
Protein: 2.73g
Fat: 2.989
Vitamin A 36% Vitamin C 21%
Calcium 8% Iron 1%
Vitamin D 0% Vitamin B-6 5%
Vitamin B-12 0% Magnesium 2%