Black Bean Pumpkin Chili

Black Bean Pumpkin Chili

Black Bean Pumpkin Chili

Low calorie and delicious! This lighter version of chili has lean ground turkey, black beans, and fresh vegetables, along with pumpkin for a unique and satisfying meal.; It’s sure to become a favorite slow cooker recipe at your dinner table.  Recipe courtesy of Red Gold Tomatoes.

Ingredients

2 tablespoons extra virgin olive oil
1 pound ground turkey, or 1½ cups cubed cooked turkey
1 medium onion, chopped
1 medium yellow bell pepper, chopped
3 garlic cloves, minced
2 (15 ounce) cans black beans, rinsed and drained
1 (14.5 ounce) can solid-pack pumpkin
1 (14.5 ounce) can diced tomatoes
1 (14.5 ounce) can petite diced tomatoes with lime juice & cilantro
3 cups chicken broth
2 teaspoons chili powder
1 1/2 teaspoons each cumin and oregano
Salt and black pepper to taste

Directions

  • IN A SKILLET, HEAT OIL OVER MEDIUM HEAT. ADD TURKEY, ONION, PEPPER AND GARLIC; COOK AND STIR UNTIL TENDER. DRAIN WELL.
  • TRANSFER TO SLOW COOKER. ADD REMAINING INGREDIENTS AND STIR TO COMBINE. COOK, COVERED ON LOW FOR 4 TO 5 HOURS.
  • OPTION: TOP WITH CUBED AVOCADO AND THINLY SLICED GREEN ONIONS

PREP: 20 minutes

COOK: 4 hours

SERVINGS: 10


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Tomato Potato Florentine Soup

Tomato Potato Florentine Soup

TOMATO POTATO FLORENTINE SOUP

Add a small swirl of basil pesto and a sprinkle of Parmesan cheese to each bowl of this potato florentine soup for added Italian flavor.   Just in time for those cool autumn evenings.  Recipe courtesy of Potato Goodness.

Serves 4.

Ingredients

  • 1 TABLESPOON EXTRA VIRGIN OLIVE OIL
  • 1 MEDIUM ONION, CHOPPED
  • 2 STALKS CELERY, SLICED CELERY
  • 1 (32-OZ.) CONTAINER CHICKEN BROTH (REDUCED SODIUM)
  • 1 (28-OZ.) CAN CRUSHED TOMATOES (1 26-OZ. JAR MARINARA SAUCE)
  • 1 LB. RUSSET POTATO, PEELED AND CUBED
  • 2 TEASPOONS DRY BASIL
  • GARLIC SALT AND FRESHLY GROUND PEPPER TO TASTE
  • 3 CUPS FRESH SPINACH, COARSELY CHOPPED

Preparation

Prep Time: 10min | Cook Time: 25min
  1. HEAT OIL IN A LARGE SAUCEPAN; ADD ONION, CELERY AND CARROTS AND COOK FOR 5 MINUTES TO LIGHTLY BROWN.
  2. STIR IN STOCK, TOMATOES, POTATOES AND BASIL. BRING TO A BOIL; REDUCE HEAT AND SIMMER, COVERED, FOR 30 MINUTES.
  3. LET COOL SLIGHTLY, THEN PUREE IN A BLENDER OR FOOD PROCESSOR UNTIL SMOOTH.
  4. POUR BACK INTO SAUCEPAN AND STIR IN SPINACH; COOK FOR A MINUTE OR 2 MORE TO WILT SPINACH.
 
 


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Mediterranean Beef with Mixed Olives and Feta

Mediterranean Beef with Mixed Olives and Feta

MEDITERRANEAN BEEF WITH MIXED OLIVES AND FETA

A flavorful twist on beef stew with the help of your slow cooker.  Recipe courtesy of Beef – It’s What’s for Dinner.

INGREDIENTS

  1. 2 POUNDS BEEF STEW MEAT, CUT INTO 1/2 TO 3/4-INCH PIECES
  2. 2 CANS (14-1/2 TO 15 OUNCES EACH) CHILI-SEASONED DICED TOMATOES, UNDRAINED
  3. 1 CUP ASSORTED OLIVES, PITTED, CUT IN HALF
  4. 1/2 TEASPOON SALT
  5. 1/4 TEASPOON BLACK PEPPER
  6. COOKED BASMATI RICE
  7. 1/2 CUP CRUMBLED FETA CHEESE

INSTRUCTIONS 

Place beef, tomatoes and olives in 3-1/2 to 5-1/2-quart slow cooker. Cover and cook on HIGH 5 to 6 hours or on LOW 8 to 9 hours or until beef is fork-tender. (No stirring is necessary during cooking.) Season with salt and pepper.  Serve over rice, as desired. Sprinkle with cheese.

  • TOTAL RECIPE TIME: HIGH 5 TO 6 HOURS OR ON LOW 8 TO 9 HOURS
  • MAKES 4 TO 6 SERVINGS
 
 


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Eggplant and Shiitake “Meatballs”

Eggplant and Shiitake “Meatballs”

Serves 8.

Time: 1 hour, 35 minutes

Ingredients:

1 small eggplant
1 tbsp olive oil
4 oz Shiitake Mushrooms, cleaned, stems removed and diced
¾ cup Quinoa
1 ½ cups water
1 large egg
1 egg white
¼ cup grated Parmesan cheese
2 cloves garlic, grated
1 tsp salt
½ tsp black pepper
Pinch of crushed red pepper flakes
1 tsp chopped basil
1 tsp chopped parsley
Vegetable oil, for frying
Marinara sauce

Directions:

Preheat the oven to 350°F.

Using a fork, prick holes all over the eggplant. Place eggplant on a baking sheet and roast it in the oven for an hour, until the eggplant collapses/shrivels. While the eggplant roasts, cook the quinoa and mushrooms.

In a small pot, bring 1 ½ cups of water and quinoa to a boil. Reduce to a simmer and cover with lid. Let cook for about 15 minutes. After 15 minutes, uncover and fluff with a fork.

In a small skillet, heat the olive oil over medium heat for a minute. Add mushrooms to skillet and sauté for 7-10 minutes until golden.

Once the eggplant is cooled, slice in half length-wise. Use a spoon to scoop out the flesh. Give it a chop and discard the eggplant skin. Add eggplant, quinoa and mushrooms to a medium mixing bowl.

Mix in the egg, egg white, Parmesan, garlic, salt, pepper, crushed red pepper flakes, basil and parsley. Mix well.

Line a baking sheet with parchment/wax paper. Form the shiitake/eggplant mixture into large balls. Place on the lined baking sheet. Place the sheet with all the “meatballs” in the refrigerator for 20 minutes while you heat the oil.

Fill a large, heavy-bottomed skillet about ¼ of the way up with vegetable oil. Heat oil over medium-high heat for about 10 minutes.

Remove the “meatballs” from the fridge, add four to the hot oil at a time. Fry the balls, turning occasionally, for 8-10 minutes until golden on all sides. Remove with a slotted spoon, add to a plate lined with paper towels to drain. Fry the next batch in the same way.

Serve the “meatballs” with marinara sauce and your favorite pasta.

 


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Chicken Ratatoullie

Chicken Ratatoullie

This chicken entree has 2 cups of vegetables per serving! Courtesy of Produce for Better Health Foundation.

Serves:4

1 Tbsp vegetable oil

4 medium chicken breast halves, skinned, fat removed, boned and cut into 1-inch pieces

2 7-inch zucchini, unpeeled and thinly sliced

1 small eggplant, peeled and cut into 1-inch cubes

1 medium onion, thinly sliced

1 medium green pepper, cut into 1-inch pieces

1/2 lb mushrooms, fresh, sliced

1 (16 oz) can tomatoes, whole, cut up

1 clove garlic, minced

1 1/2 tsp dried basil, crushed

1 Tbsp fresh parsley, minced

Black pepper to taste

 

1. Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes (or until lightly browned).

2. Add zucchini, eggplant, onion, green pepper and mushrooms. Cook for about 15 minutes.

3. Add tomatoes, garlic, basil, parsley and pepper. Continue to cook for about 5 minutes or until chicken is tender.

4. Serve.

Nutritional Information per Serving
Calories: 270 Carbohydrates: 21g
Total Fat: 7 Cholesterol: 75mg
Saturated Fat: 1.5g Dietary Fiber: 8g
% of Calories from Fat: 23% Sodium: 240mg
% of Calories from Saturated Fat: 1.5% Protein: 32g


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