I have been having a deep love affair with vegetables lately which is pretty strange considering I was mentally preparing myself for being the typical pregnant lady and downing cupcakes by the dozen. I do my best to squeeze veggies in my smoothies, cooking them down and adding them to my enchiladas, and earlier this week I made an awesome Shepherd’s Pie. Instead of using sweet potatoes or regular potatoes as the topping, I steamed cauliflower and butternut squash together and made a puree. This is a super simple recipe you’ll want to add to your weekly dinner rotation. We’re jazzing up lean ground turkey and packing enough vegetables to keep the turkey moist and adding tons of flavor.

Here are the ingredients you’ll need for your healthy ground turkey recipe:

1 lb lean ground turkey
1 cup frozen peas
3/4 cup low sodium broth of your choice
2/3 cup chopped carrots
1/3 cup chopped white onion
2 tbsp coconut oil
1 tbsp flour (I used Garbanzo flour but any flour will do)
2 tsp fresh chopped Rosemary
salt and pepper to taste

TOPPING
1 small head of cauliflower
1 cup frozen & chopped butternut squash
1-2 tablespoons butter
splash of milk

PREPARATION:
1) Start by separating the cauliflower from the head and steaming the florets stove top or in the microwave until fork tender. Add in the frozen butternut squash for the last 5-8 minutes or cook as directed on package instructions. Place the cauliflower & butternut squash in a food processor along with a tablespoon of butter and a splash of milk and process until a puree is formed. Add salt and pepper to taste and set aside.

2) Preheat oven to 400 degrees F. In a large pan, heat oil over medium heat. Add carrots and onions and cook until soft, about 5 minutes.

3) Add turkey and cook, breaking up meat with a spoon, until browned, about 6 minutes.

4) Stir in flour and cook 3 more minutes. Stir in peas and rosemary.

5) Season with salt and pepper. Pour in chicken broth and stir. Bring to a simmer and cook until slightly thickened, about 5 minutes. Season with more salt and pepper as desired.

6) Transfer to an 8X8 baking dish and spread cauliflower/butternut squash puree across the top of the turkey mixture. Bake uncovered for 25 minutes or until golden brown on top.

Coach Kozak loved this dish so much, he ate the entire dish in one night! After I had my portion of course. He even said he’d like to see me make this dish once a week because it was so flavorful and light.

This is an awesomely easy, low carb, and high fiber dinner that’s great any day of the week!

Nutrition Facts
6 Servings
Amount Per Serving
Calories 203
Total Fat 7.8 g
Saturated Fat 1.8 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.2 g
Total Carbohydrate 15 g
Dietary Fiber 5 g
Sugars 3 g
Protein 20 g

The post Turkey Shepherds Pie – Healthy Ground Turkey Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Baby its cold outside!

Ok, so I’m a super wimp when it comes to cold weather and I’m complaining because the high hardly got out of the 30’s today in south Texas. I realize that a lot of you are suffering with terrible temperatures and the snow piled high and for that, I’m sorry for ever complaining that 70 degrees is cold.

So first off, it’s incredibly cold for us Americans this first Monday of 2014 and it also happens to be Meatless Monday. I have just the thing for you guys, Quinoa Vegetable Soup! This soup is vegan and a nutritional powerhouse bringing together protein, fiber, and tons of vitamins and minerals, oh and it tastes incredible, how could I forget to mention that?

For this hearty, yet light calorie soup I’m hoping you guys have the majority of the ingredients on hand because I just know your pantries are stocked with healthy ingredients already , **nudge, nudge**, as I don’t want you all to have to step a foot out in this weather.

Grab your pens! Here’s the ingredient list:

4 cups of water or low sodium vegetable broth
2 tablespoons olive oil
2 cloves minced garlic
½ of a medium yellow onion (finely chopped)
3 large stocks of celery (chopped)
4 large carrots (chopped)
2 cups of sliced or chopped zucchini
3 cups of kale (chopped and de-stemmed)
¾ cup quinoa
1 28 oz crushed tomatoes
1 15 oz can of garbanzo beans
1 15 oz can of cannellini beans
1 tsp of turmeric
A pinch of red pepper flakes (optional)
Salt and pepper to taste

Garnish of your choice: I used nutritional yeast but you can add fresh basil or rosemary, light or fat free parmesan cheese right into your bowl.

Directions:

In a large soup pot, on medium heat add the two tablespoons of olive oil in the pan, allowing the oil to heat up.

Stay warm my friends!

12 Servings

Amount Per Serving

Calories              154.0

Total Fat             3.3 g

Saturated Fat   0.4 g

Polyunsaturated Fat     0.5 g

Monounsaturated Fat 1.7 g

Cholesterol       0.0 mg

Sodium               346.7 mg

Potassium         283.6 mg

Total Carbohydrate       26.7 g

Dietary Fiber    5.9 g

Sugars 4.3 g

Protein               10.1 g

The post Quinoa Vegetable Soup – Healthy Soup Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.