Can Comfort Foods Be Healthy, Too?
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By Cristina Rebellon, registered dietitian nutritionist, Kroger�s The Little Clinic
Easy. Convenient. Warm. Cheesy. To me, these words are all synonymous with comfort food. Something �comforting� shouldn�t take a whole lot of work but should have a delightful end result that feels as warm and fuzzy as a pair of new sweatpants. But the challenge is to take it one step further. Easy, convenient, warm, cheesy�.healthy? Can it be true?
Definitely! And, in fact, most recipes you know as comfort foods (think pizza, mac-n-cheese, and tacos) are just one or two steps from becoming a nutrient packed AND comforting meal. It�s really pretty easy! My rule of thumb to take a favorite but not so nutritious recipe to a healthful, filling meal is this:-->
Add one vegetable and/or whole grain
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Replace one ingredient with a vegetable or a whole grain
--> That�s it! Keep everything else the same.
Ready to try? Take pizza for an example. Let�s say your favorite is pepperoni pizza with homemade tomato sauce and homemade dough. According to my rule, I can add spinach (vegetable) to my toppings and/or switch out the all-purpose flour with white whole wheat flour (whole grain). Voila! It�s healthier.
Let�s try another. How about quesadillas? Let�s say your favorite is just a basic Colby Jack cheese inside of a flour tortilla. How about we add saut�ed red peppers to the inside and use corn tortillas instead? Still delicious, but now it�s more nutritious.
Believe me when I say this rule can work for any recipe. Shrimp and grits, chicken tetrazzini, chicken pot pie, you name it!
I�ll give you a recipe of one of my favorite comfort foods that has a healthy twist: pumpkin chili. The vegetable I�ve added is the pumpkin (though technically a fruit) and I always enjoy it with a whole grain baguette. It�s incredibly simple since it cooks in the crockpot while you go about your day. Not to mention, it�s packed with nutritious ingredients without sacrificing an ounce of the flavor you love from chili. And just as I promised: easy, convenient, warm, cheesy, and healthy!
Ingredients/Shopping List
1 lb. lean ground turkey (93% works well)
1 medium onion, chopped
1 large red bell pepper, diced
1 large green bell pepper, diced
2 jalape�o peppers, diced
1 (15 oz.) can kidney beans, rinsed and drained
1 (15 oz.) can black beans, rinsed and drained
1 (15 oz.) can pinto beans, rinsed and drained 2 (14.5 oz.) cans fire roasted diced tomatoes
1 cup reduced sodium broth of choice
1 (15 oz.) can pumpkin puree
1.5 tablespoons chili powder
3 teaspoons cumin
� teaspoon black pepper
� teaspoon cinnamon (optional)
Salt to taste
Directions
1. Heat a large skillet over medium heat.
2. Add ground turkey and brown until fully cooked.
3. Coat a large (at least 3 quart) slow cooker with cooking spray.
4. Add turkey, and remaining ingredients. Stir well to combine.
5. Cook on low for 6-8 hours or high for 3-4 hours. Serve hot.
6. Garnish with cheese, non-fat Greek yogurt, or avocado, if desired.
Calories320 Total fat 1.5g Saturated Fat 0g Cholesterol 30mg Sodium 100mg Carbohydrate 44g
Fiber 16g Sugar9g Protein 33g