I am excited to present Motion 4 Life’s first community cookbook! Many thanks to each of you who contributed your favorite recipes. Eating healthy can be easy, enjoyable, and tasty! Each of these dishes provides important nutrients to help you on your wellness journey. It is important to focus on portion size and food groups when making your meals. These recipes help you with just that! Each recipe has the recommended serving sizes along with food groups. I encourage you to try and modify these recipes to fit your flavor fun. Always remember that ‘All Foods Fit, Moderation is Key!’

Amanda Garant MS RD CD – March 2019

 

M4L Chili

Makes nine 1 cup servings

Ingredients:

1.5 lbs ground beef or turkey
1 green bell pepper, chopped
1 medium white onion, chopped
2 cloves garlic minced
3 T chili powder
1 T Worchester sauce
1 T cumin
1 T oregano
1 T Kosher Salt
2 T tomato paste
1 bottle beer (amber ale)
2 cans diced tomatoes (chili ready)
2 cans 15 oz kidney beans

 

Directions:

In large skillet over medium high heat cook ground beef with chopped onion and green pepper until meat is brown and crumbled (about 10 minutes).

Add minced garlic, stir, and cook for a few more minutes.

Transfer mixture into a large slow cooker.

Add rest of ingredients to slow cooker.

Cook on low for 4-8 hours.

 

Meal Plan Counts

1c = 2 proteins & 1 veggie

Add 1/4 c cheese = 1 dairy & 2 T sour cream = 1 fat/oil

 

Shared By:

M4L Staff – Perfect chili to warm you up on those cold days.

 

 

Chicken Chili

Makes 6-8 one cup servings

Ingredients:

4 bacon strips, chopped

1 c chopped onion

1 c green pepper
2 garlic cloves
1 3/4 lbs ground chicken
1/4 c chili powder
2 c canned crushed tomatoes
1 c chicken broth
2 T brown sugar
2 T cider vinegar
1 T hot – red – pepper sauce
1 t salt

 

Directions:

Cook bacon and once cooked chop.

Add onion and green pepper to skillet.

Cook ground chicken until you see no pink.

Transport everything to a larger pot or crock pot and add the rest of the ingredients. Cook until hot on medium heat on the stove or in a crock pot on low for 4 hours.

 

Meal Plan Counts

1 cup = 2 proteins & 1 vegetable

 

Shared By:

Sue T – Expert recipe and cooking connoisseur!

 

Taco Soup

Makes 6-8 one cup servings

Ingredients:

1.5 – 2 lbs lean hamburger with onion cooked to brown, drain

2 – 15 oz cans chili ready tomatoes

1 can kidney beans

2 cans black beans

2 cans corn

1 packaged of Hidden Valley Ranch dressing

1 package taco seasoning

1-2 cans V8 (as needed for more liquid)

 

Directions:

Cook lean ground beef or turkey with onion until brown and drain.

Add chili ready tomatoes.

Drain bean and corn, then add to pot or crock pot.

Add both packets of seasoning.

Add V8 as needed for more liquid.

 

Meal Plan Counts

1 cup = 2 proteins and 1 Vegetable

 

Shared By:

Pam – Perfect for a tailgate or a cold wintery evening. Serve with corn chips/tortilla chips, cheese, and sour cream.

 

 

Check back next Friday for our next set of recipes in our 11 part series! #newfoodfriday

 

Amanda Garant 

Registered Dietitian 

Motion 4 Life Fitness