Let's Cook! Better Choices Healthy Lifestyles Cookbook & Recipes for the New Year


by WWLTV.com


Posted on January 2, 2014 at 2:27 PM

Updated Thursday, Jan 2 at 7:05 PM

Email: webteam@wwltv.com | Twitter: @WWLTV

They admit they love to eat, but they knew they had to make a change to get healthy, and now they're 300 pounds lighter, and they're sharing the tips that helped them shed the weight.

Joining the Eyewitness Morning News to share their story is Eric and Maleka Beal. They have some recipes for delicious and healthy meals to start the New Year off right.

The Better Choices Healthy Lifestyle seminar will take place on Saturday at the Hampton Inn. To find out how to register, click here.

Red Beans & Jasmine Rice

Servings: 6-8


  • 1lb red kidney beans (any beans)
  • 8oz turkey tasso or grilled chicken breasts (cubed)
  • 2 tbsp extra virgin olive oil
  • 1 large onion, chopped
  • 1 green bell pepper, chopped
  • 4 garlic cloves, chopped
  • 10 cups of water or low sodium chicken stock
  • 4 bay leaves
  • 1 tsp cayenne pepper
  • 2 tbsp parsley
  • sea salt and black pepper
  • 2 cups Jasmine rice


Rinse beans and pick out all the bad beans. Put beans in large pot. Add 10 cups of water or stock, bay leaves, and cook on low heat. In a skillet, heat olive oil over medium heat. Cook tasso for 5 minutes. Remove from skillet and set aside. Add onions, garlic, and bell pepper to same skillet and saute seasonings for 5 minutes or until slightly translucent. Add cooked seasoning, cayenne pepper, black pepper, salt (to taste) to beans. Stir and cover.

Bring to a boil and then reduce heat to medium-low. Simmer for 2-2 1/2 hours. Add parsley, smoke sausage or turkey tasso and continue to simmer for approximately 30 minutes.

Prepare Jasmine rice according to directions. Serve beans over jasmine rice. You can substitute with brown rice or enjoy with no rice at all.

*Try substituting Turkey Tasso. Turkey ham, or turkey sausage with sauteed or grilled chicken breasts. You can also omit meat.

Nutritional Facts: Nutritional information based on one (1) serving or 1 cup of beans.

Calories: 347 | Fat: 7g | Fiber: 16g | Carbs: 46g | Protein: 24g | Sugar: 4.5g


Herb Roasted Chicken

Servings: 16 (1 drumstick = 1 serving)


  • 2 1/2 – 3 lbs chicken drumsticks (can use whole chicken or other chicken parts)
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoon thyme
  • 2 tablespoon rosemary
  • 1 tablespoon parsley
  • sea salt (to taste)
  • black pepper & cayenne pepper (to taste)


Preheat oven to 425°F. Coat the chicken with olive oil and season with thyme, rosemary, salt, and pepper. Place chicken drumsticks in 13×9-inch baking dish. Bake for 45 minutes, or until a meat thermometer reads 185°F. Tip: Baste your chicken every 15 minutes with stock.

Nutritional Facts: Nutritional information based on one (1) serving or 1 cup of beans.

Calories: 91 | Fat: 6g | Fiber: 0g | Carbs: 0g | Protein: 9g | Sugar: 0g


Sauteed Kale

Servings: 4 servings


  • 1 – 1 1/2 lbs kale; remove stems & rough chop or tear leaves
  • 1/2 cup water or chicken stock (low sodium)
  • 1 tablespoon extra virgin olive oil or coconut oil
  • 2 tablespoons red wine vinegar
  • 1/2 medium sweet onion, chopped
  • 3 garlic cloves, chopped
  • 1 teaspoon cayenne pepper
  • salt and pepper


Heat olive oil or coconut oil in a large saucepan over medium-high heat. Add onions & garlic and cook until soft. Add kale and chicken stock and stir to combine ingredients. You may have to add kale in bunches depending upon how much kale you are preparing & the size of your skillet.

Cover and cook 5-8 minutes. Remove cover and continue cooking until the liquid has reduced. Season with salt, peppers, and vinegar.

Nutritional Facts: Nutritional information based on one (1) serving or 1/2 cup

Calories: 98 | Fat: 4g | Fiber: 3g | Carbs: 14g | Protein: 4g | Sugar: 0g


Roasted Sweet Potatoes

Makes: 6-8 servings


  • 6-8 medium sweet potatoes, peeled, cut into 1/2 or 1-inch-thick cubes
  • 2 tablespoons olive oil
  • 1 tablespoon thyme
  • 1 tablespoon parsley
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper or red pepper flakes


Preheat oven to 425°F. In large mixing bowl, combine all ingredients (season to taste) and toss. Arrange potato pieces in a single layer on heavyweight rimmed baking sheet or in 13x9-inch baking dish. Place on middle rack of oven and roast until tender and slightly browned, about 40 minutes. Serve warm or at room temperature. Enjoy!

Nutritional Facts: Nutritional information based on one (1) serving or 1/2 cup

Calories: 132 | Fat: 2g | Fiber: 4g | Carbs: 26g | Protein: 2g | Sugar: 5g