Said I'd be back with a recipe. I'm going to post as originally in the magazine/book that way you can adjust for your own needs. This is in the November Taste of Home magazine.
Black Bean and Pumpkin Chili
1 medium onion chopped
1 medium sweet yellow pepper, chopped
3 cloves of garlic
2 TBSP olive oil (I used 1)
3 cups of chicken broth
2 15 ounce cans of black beans, rinsed and drained
2 1/2 cups cubed cooked turkey
1 can 15 ounces solid pack pumpkin
1 can 14 1/2 ounce diced tomatoes, undrained
2 tsp parsley flakes
2 tsp chili powder
1 1/2 tsp dried oregano
1 1/2 tsp ground cumin
1/2 tsp salt.
Saute the onion, pepper, and garlic until tender. Add all the other ingredients to slow cooker. Cook on low for 4-5 hours. Yield 10 cups.
1 cup= 192 calories, 5 grams of fat, 1 g sat fat, 28 mg chol, 658 mg sodium, 21 g carbohydrate, 7 g fiber, 16 g protein. (This is the nutrition data posted for the recipe in the magazine)
This was really good you don't taste the pumpkin but I think it makes a nice thickener. I just cooked mine on the stove. My recipe yielded about 15 cups with my weighed ingredients but the calcs per cup were similiar except for the fat was only 2.5 grams and about 170 calories. One cup weighed 245 grams.
Cheese Biscuits from Bob's Red Mill Baking Book
2 1/2 c unbleached white flour
1 c whole wheat flour
2 TBSP baking powder
1 tsp baking soda
1 TBSP sugar
1/2 tsp salt
1 1/4 c grated cheddar cheese
2/3 c grated Romano cheese (I didn't use this)
12 TBSP unsalted butter, chilled
1 1/4 cups buttermilk, chilled (I used 2% milk and 1 TBSP lemon juice)
Preheat the oven to 450. Sift the dry ingredients together, stir in the cheese. Cut in the butter. Add buttermilk and mix. Knead on floured surface until smooth, 5 or 6 times. Cut into 3 inch rounds. Place on a baking sheet lined with parchment paper and bake for about 15 minutes.
I got 19 biscuits. (Recipe says 16)
The following nutrition info is from my software/weighed ingredients as the book doesn't give nutrition data.
i biscuit (45.6 grams) calories: 169, Protein: 3.86, Fat 9.77, Carbs 17.8, Fiber 1.22
These are definately not low fat items so I hesitated to try them but the chili is very low fat so decided to give it a go. They paired together very well. Also it is definately 2 TBSP of baking powder. When I first saw that I thought it was a typo but I've never seen a biscuit recipe that was part whole wheat flour either so made it as listed. The biscuits came out light and fluffy.
Will post measurements and pics later. (Need to buy another measuring tape as the measuring tape gremlins have mine.)