Turkey Meatloaf Recipe

Turkey Meatloaf Recipe

1/4 cup ketchup
2 tablespoons brown sugar
2 tablespoons vinegar
1/2 cup reduced fat egg substitute
1/2 teaspoon dried thyme
2 teaspoons Dijon-style mustard
2 teaspoons reduced sodium Worcestershire Sauce
1/4 teaspoon hot sauce
1/2 cup skim milk
1 1/2 pounds ground turkey breast
1/2 pound lean ground sirloin
1 medium onion, chopped
2 cloves garlic, minced
1/3 cup minced parsley
16 reduced sodium saltine crackers

Preheat oven to 350 degrees. Combine ketchup, brown sugar and vinegar and set aside. Combine egg substitute, dried thyme, mustard, Worcestershire sauce, hot sauce and milk and mix well. Place ground turkey, ground sirloin, onions and garlic in a large bowl and mix well. Add liquid ingredients, parsley and crackers and mix with a fork until mixture doesn't stick to the bowl. If mixture sticks you can add a little more milk.

Place meat mixture in a 9x5 loaf pan. Pour ketchup/brown sugar mixture over the top and bake uncovered for an hour or until meat reaches 160 degrees.

Makes 8 servings
Serving Size: 3 ounces

nutrients per serving
calories:	251
total fat:	11 g (41% of calories)
saturated fat	4 g
cholesterol:	70 mg
sodium	248 mg
carbohydrate:	12 g (19% of calories)
protein:	25 g (40% of calories)
fiber:	1 g

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Stuffed Shells Recipe

Stuffed Shells Recipe

36 jumbo pasta shells (approx. 1-12 ounce box)
16 ounces part-skim ricotta cheese
1/2 cup egg substitute
1 1/3 cup shredded reduced fat mozzarella cheese
1/4 cup grated parmesan cheese
2 tablespoons fresh parsley, chopped
1 recipe of our Turkey Marinara Sauce Recipe or
2 (26 ounce) jars low calorie pasta sauce*

*Our nutritional analysis below uses our Turkey Marinara Recipe.

Cook pasta shells al dente in a large pot of water. Drain and rinse well to prevent sticking. Do not over cook or the shells will be hard to stuff.

Combine ricotta cheese, egg substitute, 2/3 cup mozzarella cheese, parmesan cheese and parsley and mix well.

Preheat oven to 350 degrees. Spray a large baking dish with nonstick cooking spray. Spread 8 ounces sauce evenly over the bottom of the baking dish. Fill each shell with about 1 tablespoon of cheese filling and place open side up in the baking dish. Repeat with remaining shells.

Pour remaining sauce over shells and sprinkle with remaining cheese. Cover and bake for 30 minutes or until heated through and bubbly. Uncover and continue baking another 10-15 minutes or until cheese browns a little.

Makes 12 Servings
Serving size: 3 stuffed shells

nutrients per serving
calories:	301
total fat:	9 g (26% of calories)
saturated fat	3 g
cholesterol:	37 mg
sodium	328 mg
carbohydrate:	33 g (43% of calories)
protein:	23 g (31% of calories)
fiber:	3 g

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Tofu and Spinach Lasagna Recipe

Tofu and Spinach Lasagna Recipe

1 (8 ounce) package uncooked lasagna noodles
2 teaspoons olive oil
8 green onions, sliced
1 cup fresh mushrooms, sliced
1 (48 ounce) jar lowfat, reduced pasta sauce (reduced sodium if desired)
1/2 (10.5 ounce) package silken tofu
1 (10 ounce) package frozen spinach, defrosted and drained
1/4 cup egg substitute
1/2 teaspoon garlic powder
1/2 teaspoon oregano
Salt and pepper to taste
8 ounces fat free shredded mozzarella cheese

Heat olive oil in a nonstick skillet over medium heat. Add green onions and mushrooms and cook until mushrooms are tender. Add pasta sauce and simmer over low heat.

Cook lasagna noodles according to package directions. Drain and keep warm.

Combine tofu, spinach, egg substitute, seasonings and salt and pepper to taste and mix well.

Preheat oven to 350 degrees. Spray 13 x 9-inch baking dish with nonstick cooking spray. Spread a thin layer of sauce in bottom of baking dish. Cover sauce with a layer of noodles followed by all of the tofu mixture. Spread another layer of noodles and top with remaining sauce.

Cover and bake at 350 degrees for 45 minutes. Remove foil, top with cheese and bake an additional 15 minutes.

Makes 10 Servings
Serving Size: 1 (4 1/2 X 2 1/2-inch) slice

nutrients per serving
calories:	268
total fat:	10 g (42% of calories)
saturated fat	1 g
cholesterol:	trace
sodium	917 mg
carbohydrate:	28 g (34% of calories)
protein:	18 g (25% of calories)
fiber:	3 g

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Smoked Ham and Rosemary Pasta Recipe

Smoked Ham and Rosemary Pasta Recipe

4 cups cooked egg noodles (approx. 3 cups uncooked)
1 teaspoon olive oil
1 medium onion, chopped
1 pound mushrooms, quartered (approx. 4 cups)
2 tablespoons flour
1 cup white wine
3 tablespoons Dijon-style mustard
1 cup reduced sodium chicken broth
8 ounces smoked lean ham steak, cut into strips
2 teaspoons chopped fresh rosemary or 1/2 teaspoon dried rosemary
1/2 teaspoon black pepper and salt to taste

Prepare noodles according to package directions. Heat oil in large saucepan over medium heat until hot. Add onion and saute until transparent. Add mushrooms and continue cooking for 6-8 minutes or until tender. Reduce heat to low and stir in flour. Stir over low heat for 2-3 minutes. Add wine, mustard and chicken broth and mix well. Bring sauce to boil over medium heat. Stir in ham, rosemary, salt and pepper then cover and simmer until heated through. Pour sauce over hot noodles and toss to coat.
Makes 4 Servings

Serving Size: 8 ounces noodles and 6 ounces sauce

nutrients per serving
calories:	343
total fat:	7 g
saturated fat	2 g
cholesterol:	63 mg
sodium	993 mg
carbohydrate:	40 g (14% of calories)
protein:	23 g (62% of calories)
fiber:	3 g

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Spinach Manicotti Recipe

Spinach Manicotti Recipe

10 uncooked manicotti shells
1 (15 ounce) can tomato sauce
1 large tomato, chopped
1 teaspoon dried basil
2 cups part-skim ricotta cheese
1/4 cup fresh Parmesan cheese, grated
1/2 teaspoon dried thyme
1 small onion, chopped
1 clove garlic, finely chopped
1/2 cup reduced calorie egg substitute
1 (10 ounce) package frozen chopped spinach, thawed and drained of all liquid
1/2 cup shredded part-skim mozzarella

Spray a 9 x 13-inch baking dish with nonstick cooking spray. Cook and drain manicotti shells according to package directions. Rinse with cold water and allow shells to cool slightly.

Heat oven to 350 degrees. Mix tomato sauce, tomatoes and basil. (You can also use prepared or homemade marinara sauce). Spread 1/2 cup tomato sauce evenly in the baking dish and set the remaining sauce aside. Mix remaining ingredients except mozzarella cheese. Fill manicotti shells with roughly 3 tablespoons ricotta/spinach mixture and place in baking dish.

Pour remaining tomato sauce over shells and sprinkle with mozzarella cheese. Cover and bake 15-20 minutes. Uncover and bake an additional 15-20 minutes.

Makes 5 Servings
Serving Size: 2 stuffed manicotti and sauce

nutrients per serving
calories:	357
total fat:	11 g
saturated fat	6 g
cholesterol:	37 mg
sodium	783 mg
carbohydrate:	43 g
protein:	24 g
fiber:	5 g

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Caribbean Rum Chicken Recipe

Caribbean Rum Chicken Recipe

4 (4 ounce) boneless, skinless chicken breasts
1 1/2 tablespoons brown sugar
3 tablespoons lime juice
1/4 cup rum
2 tablespoons reduced sodium soy sauce
1 tablespoons Worcestershire sauce
1 tablespoon olive oil
1/8 teaspoon pepper
1 tablespoon minced fresh parsley
1 lime cut into wedges

Combine brown sugar and next seven ingredients and mix well. Place chicken breasts in a large resealable plastic bag, add brown sugar marinade and refrigerate for at least 30 minutes. Turn chicken over occasionally while marinating. Remove chicken and discard marinade.

Spray a large nonstick skillet with cooking spray and heat over medium heat until hot. Add chicken and cook 5-6 minutes on each side until chicken is no longer pink in the center. Squeeze lime juice over chicken and serve.

Makes 4 Servings
Serving Size: 1 chicken breast

nutrients per serving
calories:	211
total fat:	5 g (25% of calories)
saturated fat	1 g
cholesterol:	66 mg
sodium	412 mg
carbohydrate:	6 g (14% of calories)
protein:	27 g (62% of calories)
fiber:	trace

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Honey Mustard Salmon Recipe

Honey Mustard Salmon Recipe

1/4 cup lime juice
3 tablespoons honey
1 tablespoon prepared mustard
4 salmon fillets, 4-5 ounces
1 small yellow pepper, cut in slices
1 small red pepper, cut in slices
1 small green pepper, cut in slices
Salt and pepper, to taste (optional)

Preheat oven to 400 degrees. In small bowl, mix first 3 ingredients together. Place each salmon fillet on piece of parchment paper large enough to fold over and completely cover fish.

Poke holes into each fish fillet with a fork. Divide lime marinade between each fish fillet and then top with 1/4 of the pepper slices. Add salt and pepper, if desired. Wrap the parchment paper over the fish and then wrap in tin foil. Bake until done, about 20 minutes.

Makes 4 servings
Serving size: 1 packet

nutrients per serving
calories:	201
total fat:	7 g (33% of calories)
saturated fat	1 g
cholesterol:	62 mg
sodium	288 mg
carbohydrate:	7 g (15% of calories)
protein:	26 g (52% of calories)
fiber:	2 g

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Ham and Cheese Puff Pie Recipe

Ham and Cheese Puff Pie Recipe

2 cups turkey ham, diced
10 ounces frozen chopped spinach, thawed and squeezed dry
1/2 cup diced red bell pepper
4 green onions, sliced
3/4 cup egg substitute
3/4 cup all-purpose flour
3/4 cup shredded reduced-fat Swiss cheese
3/4 cup skim milk
1 tablespoon prepared mustard
1 teaspoon grated lemon peel
1 teaspoon dried dill weed
Dill sprigs and lemon slices (optional)

Preheat oven to 425°F. Spray a 2-quart casserole with nonstick cooking spray. Combine turkey ham, spinach, bell pepper and onion in prepared casserole.

Combing egg substitute and remaining ingredients except dill and lemon; pour over turkey ham mixture. Bake 30 to 35 minutes or until puffed and browned. Cut into wedges and garnish with dill sprigs and lemon slices, if desired.

Makes 8 servings
Serving Size: 1 slice

nutrients per serving
calories:	225
total fat:	6 g (25% of calories)
saturated fat	2 g
cholesterol:	60 mg
sodium	870 mg
carbohydrate:	14 g (25% of calories)
protein:	27 g (50% of calories)
fiber:	2 g

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Mexican Chef Salad Recipe

Mexican Chef Salad Recipe

4 corn tortillas
1 pound ground turkey breast
1/4 cup minced onion
1 tablespoon chili powder
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/2 teaspoon cornstarch
8 cups romaine lettuce, shredded
3 green onions, sliced
1/2 tomato, seeded and diced
1 can no salt added kidney beans, rinsed and drained
1 cup fat-free thousand island dressing

Preheat oven to 350 degrees. Cut tortillas into thin strips and place on cookie sheet. Spray both sides lightly with cooking spray. Bake about 5-8 minutes, turn over with a spatula and continue baking another 5-8 minutes or until lightly browned and crispy. Cool to room temperature

Brown ground turkey and minced onion in a large nonstick skillet over medium heat. Add seasonings and cornstarch and mix well. Heat until thickened. Remove from heat and allow to cool slightly.

In large mixing bowl, combine cooled turkey and lettuce and toss well. Top with green onion, tomatoes, kidney beans and dressing and gently toss.

Makes 6 servings
Serving Size: 2 cups

nutrients per serving
calories:	266
total fat:	7 g (22% of calories)
saturated fat	1 g
cholesterol:	46 mg
sodium	586 mg
carbohydrate:	30 g (44% of calories)
protein:	23 g (34% of calories)
fiber:	7 g

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BBQ Tofu Recipe

BBQ Tofu Recipe

16 ounces firm tofu, drained and cut into 6 slices
1 cup fat-free BBQ sauce
1/4 cup vegetable broth or water
1/2 cup chopped green onions
1/2 cup sliced black olives (optional)

Preheat oven to 400 degrees. Place tofu in a baking dish sprayed with cooking spray. Cover evenly with BBQ sauce. Add broth or water to side of baking dish. Top with green onions and olives. Bake uncovered for 30 minutes.

Makes 4 servings
Serving size: 4 ounces tofu

nutrients per serving
calories:	268
total fat:	10 g (42% of calories)
saturated fat	1 g
cholesterol:	trace
sodium	917 mg
carbohydrate:	28 g (34% of calories)
protein:	18 g (25% of calories)
fiber:	3 g

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Turkey Marinara Sauce Recipe

Turkey Marinara Sauce Recipe

1 pound ground turkey breast
2 tablespoons olive oil
3/4 cup chopped onion
3 cloves garlic, minced
1 (30 oz) can no salt added crushed tomatoes
1 (30 oz) can no salt added tomato sauce
2 bay leaves
1/4 teaspoon pepper
2 tablespoons fresh basil, chopped
2 tablespoons fresh parsley, chopped

Heat oil in a large pot over medium heat. Add onion and garlic and cook 2-3 minutes stirring constantly. Add turkey breast and brown until almost cooked through. Add crushed tomatoes, tomato sauce and spices and bring to boil. Reduce heat and simmer for 30 minutes.

Remove bay leaves and serve over your favorite pasta.

Makes 9 servings
Serving Size: 8 ounces sauce

nutrients per serving
calories:	173
total fat:	5 g (33% of calories)
saturated fat	1 g
cholesterol:	30 mg
sodium	180 mg
carbohydrate:	16 g (36% of calories)
protein:	13 g (30% of calories)
fiber:	4 g

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Turkey and Spinach Quiche Recipe

Turkey and Spinach Quiche Recipe

1 medium leek
1 tablespoon margarine
2 cups cooked turkey breast, chopped
1/2 (10 ounce) package frozen chopped spinach, thawed and drained
1 unbaked ready-to-use pie crust (10 inches in diameter)
1 1/2 cups shredded reduced-fat Swiss cheese
1 tablespoon all-purpose flour
1 cup egg substitute
1 1/2 cups evaporated milk
2 tablespoons brandy
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon ground nutmeg

Preheat oven to 375°F. Cut leek in half lengthwise, wash and trim, leaving 2 to 3 inches of green tops intact. Cut leek halves crosswise into thin slices. Place in small saucepan; add enough water to cover. Bring to a boil over high heat; reduce heat and simmer 5 minutes. Drain, reserve leek.

Melt margarine in large skillet over medium heat. Add turkey, cook 5 minutes or until golden. Add spinach and leek to turkey mixture; cook 1 to 2 minutes longer. Remove from heat.

Spoon turkey mixture into unbaked pie crust. Sprinkle cheese and flour over turkey mixture. Combine egg substitute, evaporated milk, brandy, salt, pepper and nutmeg in medium bowl. Pour egg mixture over cheese. Bake 35 to 40 minutes or until knife inserted into center comes out clean. Let stand 5 minutes before serving. Serve hot or cold.

Makes 8 servings
Serving Size: 1 slice

nutrients per serving
calories:	280
total fat:	11 g (37% of calories)
saturated fat	3 g
cholesterol:	31 mg
sodium	622 mg
carbohydrate:	20 g (30% of calories)
protein:	22 g (33% of calories)
fiber:	1 g

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