Double-Post Thursday

Besides being Diabetic Thursday, it's also Double-Post Thursday. Today's yummy recipes include Pepper-Jack Chicken With Succotash and Enchiladas Con Carne. Enjoy!

AVOCADO CLUB CHEESEBURGERS WITH SWEET POTATO FRIES

This is from Audrey Johns on The TODAY Show website. She wrote, “This whole meal, from burger to fries, is only 477 calories, and it's also protein packed with 39 grams of protein. Great for a healthy barbecue substitute.

“Technique tip: I use parchment paper when baking the fries so that they brown nicely and don't stick to the pan.

“Swap option: You can use ground turkey, as the recipe calls for, or swap out for bison or lean beef. If you don't like sweet potato fries, swap out for russet potatoes and follow the same directions for yummy baked French fries.”

Cook Time: 45 minutes; Prep Time: 15 minutes; Servings: 4

To view this online, click here.

Ingredients

Sweet Potato Fries

3 medium sweet potatoes

1 tablespoon olive oil

1 teaspoon garlic salt

1/2 teaspoon freshly ground black pepper

Sauce

2 tablespoons Dijon mustard

1/3 cup fat-free Greek yogurt

1 clove garlic, minced

Kosher salt and freshly ground black pepper

Cheeseburgers

4 slices turkey bacon, halved

Nonstick cooking spray

1 pound ground turkey

1/4 cup minced red onion

1 clove garlic, minced

1 pinch kosher salt

1 pinch freshly ground black pepper

1/4 cup grated sharp cheddar cheese

4 whole-wheat burger buns

4 romaine leaves, halved

1 large tomato, cut into 4 thick slices

1/2 avocado, pitted, peeled and sliced

Preparation

For the fries:

Preheat the oven to 375°F. Line three rimmed baking sheets with parchment paper.

Peel the sweet potatoes and cut them into steak fry-size wedges, tossing them into a large bowl as you work. Add the cooking spray, garlic salt, pepper and toss to coat the fries. Spread out the fries evenly on the prepared baking sheets and bake for 45 minutes, flipping halfway through.

For the sauce:

Whisk together all the sauce ingredients in a small bowl. Set aside to let the flavors blend.

For the burgers:

Line a plate with paper towels. Lightly coat a large sauté pan with cooking spray and set over medium heat. Add the turkey bacon, and brown to your liking. Transfer to the prepared plate, leaving the oil and drippings in the pan.

In a medium bowl, mix together with your clean hands the ground turkey, onion, garlic, kosher salt and pepper until just combined (don't over mix or the burgers will be tough). Form into 4 patties and make a little dimple in the center of each so that they keep their shape while cooking.

With the pan from the bacon over medium-low heat, add the patties and cook for 8 minutes, undisturbed. Flip and top each patty with cheese and cook for another 8 minutes, until cooked through.

Place the bottom buns on four plates and layer each of them as follows: romaine, tomato, avocado, burger and bacon. Smear the top buns with sauce, and then place on top of the burgers. Divide the fries among the plates alongside the burgers and serve.

ENCHILADAS CON CARNE

This is from Sam Sifton, founding editor of New York Times Cooking. Sam wrote, “There are a few cool tricks to this recipe, one of which I picked up from an old issue of Bon Appétit, one I learned from Robb Walsh, the great Tex-Mex scholar and restaurateur who runs El Real Tex-Mex in Houston, and a final one I learned by happenstance. First, for the thickening agent in the chile sauce, toast raw all-purpose flour in a pan until it is nutty and golden brown, then reserve it to stir in with the browned beef later in the recipe. Second, if you like truly melty cheese in the classic Tex-Mex tradition, use a mixture of American cheese, like Velveeta, with the Cheddar you use inside and on top of the finished enchiladas. Finally, if you’re fearful that a casserole of cheese, chili and fried tortillas may be a little rich for dinner, serve it with a bowl of tomatillo pineapple salsa on the side. The acidity provides a nice balance. (Note also that as with all recipes, but particularly this one, some planning and practice can get the preparation down to 60 minutes.)” (Note: You may have to sign up to see the above-mentioned salsa.)

Yield: 4 to 6 servings; Time 1 1/2 hours

This was featured in “Enchiladas Are the Saucy, Cheesy Addition to Your Dinner Table,” and can be viewed online here.

Ingredients

For the Chili Con Carne:

1/2 cup all-purpose flour

2 tablespoons neutral oil, like canola

1 pound ground chuck beef, ideally 20 percent fat

Kosher salt and ground black pepper, to taste

1 medium white onion, peeled and chopped

2 cloves garlic, peeled and minced

1 jalapeño pepper or more to taste, seeds removed if you want it less spicy, stemmed and chopped

1 cup chopped or canned crushed tomatoes

3 tablespoons chile powder

1/2 teaspoon ground cumin

1/2 teaspoon dried oregano, ideally Mexican

2 cups chicken stock, ideally homemade or low-sodium if store-bought

For the Enchiladas:

1/2 cup neutral oil, like canola

12 yellow corn tortillas

3 cups shredded Cheddar cheese, or a mixture of 1 1/2 cups Cheddar cheese and 1 1/2 cups American cheese, like Velveeta

1 medium-size white onion, peeled and chopped (optional)

Preparation

Prepare the chili con carne: Put flour in a large sauté pan set over medium-high heat. Cook, stirring frequently, until it begins to turn golden brown and smell nutty, then pour it onto a plate to cool.

Wipe out sauté pan and return it to high heat with 2 tablespoons oil. When oil is hot and shimmery, add ground beef to pan, and cook, breaking it up with a fork and stirring, until it is well browned, about 12 to 15 minutes. Season with salt and pepper, then use a slotted spoon to remove meat to a bowl, leaving drippings behind.

Add onion, garlic and jalapeño to pan and cook, stirring to scrape up any browned bits of meat, for 10 to 12 minutes, or until vegetables are soft. Stir in tomatoes and cook until their liquid has evaporated, then add chile powder, cumin and oregano and stir to combine. After a minute or so, when mixture begins to turn fragrant, return browned meat to pan, along with toasted flour, and stir well to combine.

Lower heat to medium-high and slowly stir in chicken stock, 1/2 cup at a time, until mixture has thickened and started to simmer. Lower heat again and allow chili to cook slowly for 45 minutes to 1 hour, until meat is tender. Add more stock or water if needed. Use immediately, or let cool, cover and refrigerate for up to a few days.

When you are ready to cook the enchiladas, heat oven to 425 degrees. In a medium sauté pan set over medium-high heat, heat 1/2 cup neutral oil until it begins to shimmer. Using tongs or a wide spatula, place a tortilla in the hot fat; it should start to bubble immediately. Heat tortilla for about 10 seconds a side, until soft and lightly browned. Remove tortilla and set on a rack set over a baking pan, or just on a baking pan if you don’t have a rack. Repeat with remaining tortillas, working quickly.

Assemble the enchiladas: Using a ladle, put about 1/2 cup chili in the bottom of a 9-by-13-inch baking pan and spread it out a little. Roll a few tablespoons of cheese into each tortilla, along with a tablespoon or so of chili, then place it seam-side down in the pan, nestling each one against the last. Ladle remaining chili over top of rolled tortillas and sprinkle with remaining cheese.

Transfer to oven and bake until sauce bubbles and cheese is melted, about 10 to 15 minutes. Sprinkle chopped onions over the top, if using, and serve immediately.

BARBECUED HAMBURGERS

This comes from FamilyTime, and begins, “Remember these for your next cookout.”

Serves: 4; Prep Time: 45 minutes; Cook Time: 15 minutes

To view this online, click here.

Ingredients

1 tablespoon vegetable oil

1 small onion, finely chopped or 1 garlic clove, finely minced

1 (4-ounce) can crushed tomatoes

1 tablespoon tomato paste

1 teaspoon Worcestershire sauce

1 teaspoon Dijon mustard

1/2 teaspoon paprika

salt and pepper, to taste

1 1/2 pounds lean ground beef

4 hamburger buns, toasted

Directions

Heat the oil in a heavy skillet over medium heat. Add the onion and garlic and cook for 10 minutes until softened but not browned. Stir in the tomatoes, tomato paste, Worcestershire sauce, mustard and paprika and simmer for 30 minutes. Season with salt and pepper to taste.

Meanwhile, heat the broiler or light the charcoal grill. Let the coals get medium hot.

Divide the meat into 4 patties. Brush with the sauce and broil or grill for 6 to 7 minutes on each side for medium rare, brushing frequently with the sauce. Serve immediately on the hamburger buns and pass the extra sauce on the side.

PEPPER-JACK CHICKEN WITH SUCCOTASH

This comes from the Food Network kitchen.

Total: 40 min; Prep: 15 min; Cook: 25 min; Yield: 4 servings; Level: Easy

To view this online, click here.

Ingredients

4 ounces pepper-jack cheese, shredded

2 cups baby arugula, roughly chopped

2 large skinless, boneless chicken breasts (12 ounces each)

1 tablespoon olive oil, plus more for brushing

Kosher salt

1 1/2 to 2 tablespoons Cajun spice blend

Vegetable oil, for the grill

1 cup frozen lima beans, thawed

1 medium yellow summer squash, diced

2 cups corn kernels

1 cup grape tomatoes, halved

Juice of 1 lime

Directions

Combine the cheese and arugula in a bowl. Cut a deep 2-inch-wide pocket in the thickest part of each chicken breast with a paring knife. Stuff with the arugula mixture. Brush with olive oil and season with salt and the Cajun spice blend.

Preheat a grill to high and brush the grates with vegetable oil. Grill the chicken until blackened and a thermometer inserted into the thickest part registers 155 degrees F, 8 to 10 minutes per side. Transfer to a cutting board.

Meanwhile, heat 1 tablespoon olive oil in a skillet over high heat. Add the lima beans, squash and corn, season with salt and cook until the squash is just tender, 2 to 3 minutes. Add the tomatoes and cook 2 more minutes. Remove from the heat and stir in the lime juice. Slice the chicken and serve with the succotash.

LOW-CAL FETTUCCINE ALFREDO

This is from The Food Network Kitchen.

Total: 25 min; Prep: 10 min; Cook: 15 min; Yield: 4 servings; Level: Easy

To view this online, click here.

Ingredients

1 tablespoon unsalted butter

1 clove garlic, minced

1 teaspoon grated lemon zest

2 teaspoons all-purpose flour

1 cup low-fat (2%) milk

Kosher salt

2 tablespoons Neufchtel or low-fat cream cheese

3/4 cup grated parmesan cheese, plus more for topping

3 tablespoons chopped fresh parsley

12 ounces fresh fettuccine

Freshly ground pepper

Directions

Make the sauce: Melt the butter in a skillet over medium heat. Add the garlic and lemon zest and cook until the garlic is slightly soft, about 1 minute. Add in the flour and cook, stirring with a wooden spoon, 1 minute. Whisk in the milk and 3/4 teaspoon salt and cook, whisking constantly, until just thickened, about 3 minutes. Add the Neufchatel and parmesan cheese; whisk until melted, about 1 minute. Stir in the chopped parsley.

Meanwhile, bring a large pot of salted water to a boil. Add the fettuccine and cook until al dente, 2 to 3 minutes. Reserve 1 cup cooking water, then drain the pasta and return to the pot. Add the sauce and 1/2 cup of the reserved cooking water to the pasta and gently toss to combine, adding more cooking water as needed to loosen. Season with salt. Divide among bowls and top with parmesan and pepper.

30 MINUTE CHILI WITH GROUND BEEF AND BEANS

This comes from Diana Rattray, Southern food guide at The Spruce. Diana wrote, “This ground beef chili is hearty and delicious, and it takes only 30 minutes from start to finish! Don't feel overwhelmed by the list of ingredients, many are suggested toppings.

“The ground beef is quickly browned, then it is combined with a spice mixture, beans, and tomatoes for a quick and easy meal for a busy day. It's also easy on the budget.

“Make a pan of cornbread to go with the chili, along with a salad or slaw, or serve it with hot cooked rice and warm tortillas.

“If you're making this for a party game day gathering, offer several toppings with the chili and add a bowl of tortilla chips to the menu. The recipe is easily doubled.”

Total Time: 30 mins; Prep: 5 mins; Cook: 25 mins; Yield: 6 Servings

To view this recipe online, click here.

Ingredients

For the Seasoning Mix:

3 tablespoons chili powder

2 tablespoons onion (dried minced)

1 1/2 teaspoons cumin

1 teaspoon oregano

1 teaspoon sugar

1/2 teaspoon garlic powder

1/4 teaspoon black pepper

1/4 teaspoon cayenne pepper

For the Chili:

1 1/2 pounds ground beef (at least 85% lean)

1 can/14.5 ounces diced tomatoes

1 can/14.5 ounces diced tomatoes with mild green chile peppers*

1 can/8 ounces tomato sauce

1 can/15 to 16 ounces black beans (undrained)

salt to taste

Optional: shredded cheddar, cheddar-jack, or a Mexican blend of cheeses

Directions

In a small bowl or cup, combine the chili powder with the dried minced onion, cumin, oregano, sugar, garlic powder, and the black and cayenne peppers. Blend well and set aside.

In a Dutch oven or large sauté pan over medium heat, brown the ground beef, turning and breaking up with a spatula as it cooks.

Drain the ground beef well. Return the beef to the pan over medium heat. Add the chili seasoning mix and stir to blend.

Add the 2 cans of tomatoes, tomato sauce, and undrained black beans. Stir to blend ingredients.

Bring the chili to a simmer. Reduce the heat to low and simmer, stirring occasionally, for 15 minutes.

Taste and add salt, as needed.

Topping Suggestions: sour cream, chopped green onion, chopped red onion, shredded lettuce, cilantro, guacamole, diced tomatoes

Serve with a Tex-Mex cornbread or classic Southern cornbread, biscuits, crackers, or tortilla chips, along with shredded cheese and your favorite toppings.

*If you don't have diced tomatoes with chile peppers, use regular diced tomatoes and add mild green chile peppers. Or, use about 1 to 1 1/2 cups of chunky mild to medium salsa in place of the second can of tomatoes.