Because hubby has been tested to have high blood pressure, and both our families has a higher risk of heart disease, we have decided to get back on the health wagon when it comes to dinner. I cheated all the time during the day on my own with chocolate, eggs and cheese, but he does not have to know.
Anyways, I want to share with you one of my BEST experiments on my lab rat husband. Yes, he is a brave man eating food cooked by the girl who penned the Poisonous Food Journal. Look I'm very nice to not try the coffee maker cooking recipes on him. Let's just say the blood pressure report actually saved him.
This one took nasty extra lean ground turkey breast, small sweet peppers, kale, and black beans into town!
Turkey stuffed peppers
Ingredients:Extra lean round turkey breast - 90-100g
Small sweet peppers - a dozen or more (you can also replace with bell peppers)
Soy sauce (low sodium) - 1.5 tea spoon
Soy sauce (dark - get that from Chinese grocery stores) - 1 tea spoon
Onion powder - 1 table spoon
Galanga ginger powder - 1/2 table spoon
Ground black pepper - as much as you like
Sesame oil - 1 tea spoon
Olive oil - 1.5 table spoons
Egg white - 1
Instruction:
Marinate ground turkey with onion powder, ground pepper, ginger powder and sesame oil the night before. Mix in egg white before stuffing.
Cut sweet pepper in halves, and stuff the turkey meat in with either a fork of a spoon. Add olive oil in a flat non-stick pan and wait for it to get pretty hot. Put the stuffed peppers in meat side down and let it sizzle for 1-2 minutes with lid on with high fire. Turn peppers and lower heat and let it sit for another 2 minutes. Check to see if pepper are burnt and shift it a little and let it sit for another minute and serve!
Nutrients approx.:
Extra lean turkey breast ground = 120 Cals. (Sat.Fat 0.5g, Cholesterol 41mg, Sodium 58mg)
Soy sauce = Sodium 600mg (that's more than 25% of daily, so be fugal with it!)
All oil added = Fat 30g (stinker, that's almost 60% of daily! See how it all adds up!)
Kale
1/3 of a bag of kale, chopped into 1 inch sections
Wait for water to boil, then put stems in first, and then leaves. Keep it in water still under heat for no more than 2 minutes, take out of hot water, and rinse under cold water. Tastes real good with some sesame oil (1/2 tbsp), Worcestershire Sauce (1 tbsp, Sodium 65mg) and a bit of sugar.
Black Bean RiceIngredients:
Black bean from can - 1/2 (Make sure to look for the ones that have the lowest sodium level! I was unpleasantly surprised by the nutrient labels on some of these well known cans!)
Rice - slightly less than 1 cup
Instruction:
Cook rice in rice cooker with half cup of water. Wait until water is boiling, then stir in black bean and some of it's water from the can into the rice cooker. Then wait for it to cook and viola! Delicious!
