Fuel For Your Furnace

Fiery Furnace Fitness

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Healthy Mix Mash

Ingredients:

1    Pound         Extra lean groung turkey breast
1    medium       Onion, chopped
3                      Cloves of garlic, minced
1    can             Kidney beans, low sodium, drained & rinsed
2    large           Tomatoes, diced
2    tsp              Chili powder
1    tsp              Garlic powder
                        Pepper to taste

Directions:

Heat large skillet & lightly spray with canola oil.   Cook onion, garlic & turkey though. Add kideny beans, tomato, chilli powder, garlic powder and pepper. Combine & heat thoroughly. Serve with a green salad.

Chicken & Vegetable Bean Soup

Ingredients:

1        Cup          Low Sodium/No Salt Added pinto beans
                           (you may add an additional can of beans, if desired)
1        Cup          Chopped Onion
1        Medium    Fennel Bulb, trimmed & cut into 1/2 inch pieces
2        Medium    Carrots, chopped
2                          Garlic cloves, minced
2        Tbsp.        Snipped fresh parsley
1        tsp.           Dried rosemary, crushed
1/4     tsp.           pepper
4 1/2 Cups        Low sodium chicken broth
2 1/2 Cups       Ckicken breasts, cooked & shredded or chopped
1         Can         No salt added, diced tomatoes, undrained

Directions:

Drain & rinse beans.

In a dutch oven, combine onion, fennel, carrots, garlic, parsley, rosemary and pepper. Place beans atop vegetables. Pour chicken broth over all.

Cover; cook on low-heat setting for 4 to 5 hours.

Stir in chicken & tomatoes. Cover & cook for 30 minutes longer or until heated through on high-heat setting.

High-Protein Turkey Meatballs

Ingredients

(This recipe is good cut in half as well)

2 pounds lean ground turkey

2 cups dry oatmeal (add more or less for desired consistancy)

6 egg whites

1/4 tsp. crushed garlic

1 tablespoon chopped fresh or dry parsley

1 pinch garlic powder

4 oz no-salt added ketchup

4 oz barbeque sauce (watch the sodium & sugar)
Directions

Preheat oven to 375 degrees. Line a cookie sheet with parchment paper, aluminum foil or lightly coat the pan with nonstick cooking spray.

Place all ingredients in large bowl & mix well. Roll the mixture into bite sized balls & put them on prepared baking pan, spacing them evenly.

Bake meatballs 12-15 minutes - or until meatballs are no longer pink inside.

Note: These superclean meatballs have complex carbs mixed right in. They add lasting energy for you brain with a protein fix for your muscles. Perfect for dinner, with a salad or on the go - place in baggies, grab & run! They are also yummy dipped in mustard!

Crunch and Color Turkey Taco Salad

Ingredients

1 tablespoon olive or vegetable oil

1 package Lean Ground Turkey

1/2 cup low-sodium salsa

2 tablespoon red wine vinegar

1 tablespoon chili powder

1 (15-ounce) can low-sodium, kidney beans, drained and rinsed

4 cups shredded lettuce or spinach

2 tomatoes, chopped

1/2 cup chopped yellow bell pepper

6 tablespoons each shredded low-fat Cheddar cheese and sliced green onions

Directions

In a large skillet over medium-high heat, heat oil until hot. Crumble in turkey. Cook until turkey is no longer pink, about 4 minutes; drain. Stir in salsa, vinegar, chili powder and beans; cook until heated through.

On 6 plates, evenly divide and layer lettuce, tomatoes and pepper. Top with turkey mixture, cheese and green onion. Serve with lean tortilla chips, yogurt and lime wedges, if desired.