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Heart Healthy Recipes, Issue #055 - Healthy Holiday Side Dishes, Including Left-Over Turkey Chili
November 24, 2021

Welcome to Heart Healthy Recipes' Newsletter!

Featured this month are healthy, quick last-minute, holiday side dishes - including a classic, traditional green bean dish, along with a heart-healthy butternut squash soup recipe. In addition, a hearty and healthy chili recipe made with Thanksgiving or Christmas left-over turkey.

Heart-Healthy Green Beans

Quick, classic and traditional green bean dish for the holidays that is also heart-healthy. In this recipe, the green beans are paired with antioxidant-rich grape tomatoes, along with heart-healthy garlic.

Recipe Ingredients:

3 tablespoons grapeseed oil

4-5 garlic cloves, minced

1-pound green beans, trimmed and cut in half

¼ teaspoon sea salt (optional)

1 cup grape tomatoes, halved

1 tablespoon capers, rinsed and coarsely chopped

¼ cup chopped fresh parsley

Recipe Instructions:

In a large skillet, heat 2 tablespoons oil at medium heat. Add garlic and sauté approximately 3 minutes. Remove the garlic, placing in a small dish or plate. Next, add green beans to skillet, stirring to cover with remaining oil. Add water to skillet, approximately ¼-½ cups. Cover and cook beans until tender, approximately 7-10 minutes, stirring occasionally. Add remaining tablespoon of oil, tomatoes, and capers to the skillet. Cook for another two minutes, again, stirring occasionally.

Remove from heat and place on six individual serving plates, adding parsley and sautéed garlic.

Makes 6 servings.

Butternut Squash Soup

In season butternut squash makes a heart-healthy soup, paired with onions and nutmeg for flavor. This soup goes with almost any meal and can also be served for holiday get-togethers.

Recipe Ingredients:

1 butternut squash (2 to 3 lbs.), seeds removed and peeled

2 tablespoons grapeseed oil

1 onion, chopped

6 cups low-sodium chicken or vegetable stock

nutmeg, to taste

sea salt, to taste (optional)

black pepper, freshly ground

Recipe Instructions:

Cut squash in half, removing seeds and then peel the butternut squash skin off. Chop squash into cubes.

In a large skillet, or pot add grapeseed oil. Add onion and cook until translucent, approximately 7-10 minutes. Add squash and the stock. Simmer covered for approximately 15-20 minutes.

Remove squash and place in a blender, pureeing squash. Place squash back in skillet or pot, season with nutmeg, salt (optional) and black pepper.

Makes 6 servings.

Left-Over Turkey Chili

Hearty chili made with left-over holiday turkey makes for a heart-warming meal on a cold winter day. Flavored with heart-healthy herbs and spices of garlic, cumin and oregano.

Recipe Ingredients:

2 tablespoons grapeseed oil

2 cups onion, chopped 

1 cup green bell pepper, chopped

4-5 garlic cloves, minced

2 tablespoons chili powder 

1 tablespoon ground cumin

3 15-oz cans crushed tomatoes 

¼ cup tomato paste

1 cup turkey or chicken stock, low-sodium

2 15-oz cans kidney beans, drained

1 teaspoon dried oregano

sea salt, to taste (optional)

½ teaspoon black pepper

3 to 4 cups shredded, cooked turkey meat

Recipe Instructions:

In a large, 8-quart pot, add the grapeseed oil, onions, and green peppers, Sautéing on medium high heat. Sauté approximately 5 minutes, stirring occasionally.

Next, add the garlic, chili powder, and cumin. Sauté for another minute or two more. Add tomatoes, tomato paste, stock, kidney beans, oregano, salt (optional), pepper, and cooked turkey meat. Cover and allow to simmer at low heat for an hour.

Garnish with chopped red onions and diced avocado, if desired.

Makes 8 servings.

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