SERVES 6; 1 bowl per serving
½ medium green bell pepper, chopped
½ small onion, chopped
1 tablespoon water
1 slice light whole-wheat bread, crust discarded, torn into small pieces
1 tablespoon fat-free milk
1 pound ground skinless turkey breast
2 tablespoons taco seasoning mix
1 tablespoon snipped fresh parsley
1 teaspoon chili powder
6 6-inch corn tortillas
2 tablespoons chunky salsa (lowest sodium available)
¼ cup shredded or grated low-felt sharp Cheddar cheese (about 1 ounce)
In small microwaveable bowl, stir together the bell pepper, onion, and water. Cover with wax paper. Microwave on 100 percent power (high) for 4 minutes.
Meanwhile, preheat the oven to 350°F.
Put the bread pieces in a medium bowl. Add the milk. Let stand for 3 to 4 minutes. Stir. Crumble the turkey into the mixture. Add the taco seasoning, parsley, chili powder, and bell pepper mixture. Using your hands or a spoon, thoroughly combine.
Lightly spray a jumbo muffin pan or six 6-ounce ovenproof glass custard cups with cooking spray. For each tortilla, cut 4 evenly spaced slashes, each about 2 inches long, from the edge toward the center. Fit the tortillas into the muffin pan cups, overlapping the cut parts like flower petals. Spoon in the turkey mixture.
Bake, covered with aluminum foil, for 30 minutes. Transfer to a cooling rack and let stand, still covered, for 5 minutes. Transfer to plates. Top each serving with the salsa, then the Cheddar.
Nutrients per Serving: Calories 147, Total Fat 1.5 g, Saturated Fat 0.5 g, Trans Fat 0.0 g,
Polyunsaturated Fat 0.5 g, Monounsaturated Fat 0.5 g, Cholesterol 52 mg, Sodium 280 mg,
Carbohydrates 12 g, Fiber 2 g, Sugars 2 g, Protein 21 9
Dietary Exchanges: 1 starch, 2 ½ very lean meat
Pina Colada Smoothies
SERVES 4; 1 ¼ cups per serving
8 pineapple chunks (about ½ cup), fresh or canned in their own juice, drained (optional)
1 medium lime, cut into 8 wedges or slices (optional)
3 cups pineapple sherbet
1 ½ cups fat-free milk
¼ teaspoon rum extract
¼ teaspoon coconut extract
Alternate the pineapple and lime on 4 skewers. Set aside for garnish.
In a blender, combine the remaining ingredients. Process until smooth, scraping the sides occasionally. Pour into glasses to serve immediately or refrigerate for up to 30 minutes in the capped blender pitcher. Garnish each serving with a pineapple-lime skewer.
When looking for a fresh pineapple, choose one that gives slightly when you press gently with your fingertips. Also, when you pull on a top inner leaf, it should come out easily. You can freeze fresh pineapple cubes in an airtight freezer container for up to eight months.
Nutrients per Serving: Calories 205, Total Fat 1.5 g, Saturated Fat 1.0 g, Trans Fat 0.0 g,
Polyunsaturated Fat 0.5 g, Monounsaturated Fat 0.5 g, Cholesterol 9 mg, Sodium 84 mg,
Carbohydrates 43 g, Fiber 0 g, Sugars 35 g, Protein 3 9
Dietary Exchanges: ¼ fat-free milk, 2 carbohydrate
SERVES 4; 2 stuffed pita halves per serving
1 pound extra lean ground beef
1 tablespoon plus 1 teaspoon finely chopped parsley
2 or 3 medium garlic cloves, minced
½ teaspoon (heaping) pepper plus ¼ to ½ teaspoon pepper
½ teaspoon (heaping) dried oregano, crumbled
1 teaspoon canola or corn oil
2/3 cup chopped onion
1 ¼ cups chopped bottled roasted red bell pepper, rinsed and patted dry
1 large tomato, seeded and diced
½ cup plain fat-free yogurt
1 tablespoon Dijon mustard
4 Lettuce leaves (red-leaf or romaine preferred), torn in half
3 6-or 7-inch whole –wheat pita breads, halved
Preheat the broiler, lightly spray the broiler pan and rack with cooking spray.
In a small bowl, stir together the ground beef, parsley, garlic, ½ teaspoon pepper, and oregano. Shape into 4 hamburger-like patties. Put on the broiler rack.
Broil about 4 inches from the heat for 3-4 minutes on each side, or until patties register at 160⁰F on and instant-read thermometer.
Meanwhile, in a small skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the onion for 2-3 minutes or until soft, stirring occasionally. Stir in the bell pepper and tomato. Cook For 2 minutes, stirring occasionally.
In a small bowl, stir together the yogurt, mustard and remaining ¼- ½ teaspoon pepper.
To assemble, cut the patties in half. Put half a lettuce leaf and half a patty in each pita half. Top with the bell pepper mixture. Spoon the sauce into the pitas.
Nutrients per serving: Calories 374, total Fat 9.0g, Saturated Fat 2.5g, Trans Fat 0.5g, Polyunsaturated fat1.5g, Monounsaturated fat 3.5g, Cholesterol 63mg, Sodium 552mg, Carbohydrates 44g, Fiber 6g, Sugars 6 g, Protein 34 g