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Recipes I've Shared:

Southern Chili, 2 Cup Serving Size

A hearty, southern-style chili. Serving size is a generous 2 cups, and this recipe will feed a sizeable group or give you plenty of leftovers to freeze for days when you're in a rush. The ingredients for this recipe were meticulously measured down the gram on an EatSmart scale for an accurate nutrition count. This recipe was calculated using 80/20 because it was on sale; leaner cuts or ground poultry make the numbers even better. Not low-sodium, but that can be easily adjusted as needed. Cooks in one pot and offers all-day flavor in about an hour on the stovetop. Can be left in the crock pot to slow cook for weekday family meals or an office potluck. Freezes and reheats well. Flavors are even better the next day after being allowed to marry overnight.

I cook the beef directly in the pot with the tomatoes and spices; I don't brown first and drain. Using lean ground beef, this method allows the small amount of oil/fat to balance the carbs from the beans and add richness without killing you with calories.

Vegetable Beef Soup with Farro

Vegetable beef soup with the added benefit from whole grains. This soup skips the potatoes and trades traditional barley for farro. Keeps and travels well for work lunches and leftovers.

Moroccan Chicken Stew

This recipe is adapted from one on Don't be put off by the ingredient list if it sounds a little strange; the spices are not overpowering at all, and the combination gives a full, complex flavor with just a hint of heat at the back, not up front where it burns your mouth. Rich and colorful, this stew is high protein, high fiber, low fat, and very filling--with only about 10 net carbs. The aroma of clove and cinnamon make this an especially nice soup for the winter/holiday season.