Sausage Strata

Ingredients: (Servings: 8)

• cooking spray
• 1 pound chicken or turkey sausage
• 2 cups 1% milk
• 1 ½ cups egg substitute
• ¾ cup shredded low-fat sharp cheddar cheese
• 8 slices good-quality white bread, crusts removed and cut into cubes
• 1 ½ cups Roasted Tomatillo Salsa (there's a link to the recipe in the directions)

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Directions:

1. Remove and discard sausage casings. Crumble the sausage and sauté in a non-stick skillet over medium heat until evenly browned, stirring and breaking up any large clumps with a wooden spoon. Using a slotted spoon, transfer the browned sausage to a plate covered in paper towels to thoroughly drain.
2. In a 1-quart measuring cup, whisk together the milk and egg substitute.
3. Lightly coat a 2-quart casserole dish with cooking spray.
4. Place 1/4 cup of the shredded cheese in a self-sealing plastic bag. Refrigerate.  (You're saving this to sprinkle on top when you bake it.)
5. Layer 1/3 of the bread cubes on the bottom of the casserole dish. Top with half of the browned sausage and 1/4 cup of the shredded cheese.
6. Pour 1 cup of the milk-egg mixture over the top.
7. Repeat the layers (1/3 of the bread, the rest of the sausage, 1/4 cup of shredded cheese).
8. For the last layer, put on the rest of the bread and then pour over the remaining 1 1/2 cups of the milk-egg mixture.
9. Cover with the tomatillo salsa. 
10. Cover with plastic wrap and refrigerate overnight.
11. When you're ready to bake this in the morning, preheat oven to 350°F, uncover the casserole, and sprinkle the top with the reserved shredded cheese.
12. Bake until the strata is bubbling and golden brown and a knife inserted in the center comes out clean, about 50 to 60 minutes.
13. Remove from the oven and let rest for 10 minutes before serving.

Nutrition Information

Per serving:	199 calories (19% calories from fat), 20 g protein, 4 g total fat (1.6 g saturated fat), 21 g carbohydrates, 1 g dietary fiber, f24 mg cholesterol, 375 mg potassium, 689 mg sodium
Diabetic exchanges:	2 lean protein, 1 1/2 carbohydrate (1 bread/starch, 1/2 skim

 

 

Grilled Glazed Salmon

Ingredients:  (severing: 4)
2 tablespoons olive oil
1 teaspoon water
1/2 cup red wine vinegar
2 cloves crushed garlic
1 teaspoon garlic salt
1/2 teaspoon freshly ground black pepper
2 teaspoons dried basil
1/2 cup SPLENDA® No Calorie Sweetener,
Granulated
1 1/3 pounds salmon fillet



Directions:
In a shallow baking pan, combine the olive oil, water, red wine vinegar, garlic, garlic salt, black pepper and basil. Place salmon filet in the marinade meat side down, if skin is still on. Marinate for 30 minutes. Preheat an outdoor grill for medium heat and lightly oil grate. Coat the salmon filet lightly with SPLENDA® Granulated Sweetener. Place on grill and cook 12 minutes per side. Baste with marinade periodically while cooking. Salmon is done, when it flakes easily with a fork.
Note: The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary.

Nutritional Facts
Calories 360
Calories from Fat 210
Total Fat 23g
Saturated Fat 4g
Cholesterol 90mg
Sodium 540mg
Total Carbs 6g
Dietary Fiber 0g
Sugars 2g
Protein 30g

Stuffed Greek-style Chicken Breasts

Ingredients: (Servings: 4)

• 4 5-ounce boneless, skinless chicken breast halves
• 4 water-packed canned artichoke hearts, minced
• ¼ cup onion, minced
• 1 teaspoon crushed dried oregano, preferably Greek
• salt (optional)
• freshly ground pepper
• 1 tablespoon olive oil
• 1 cup fat-free no-salt-added canned chicken broth
• ¼ cup + 1 1/2 tablespoons fresh lemon juice
• 4 slices lemon
• 2 teaspoons cornstarch
• chopped parsley for garnish 

Directions:

1. Remove all visible fat from chicken, rinse and pat dry. Season chicken with salt (if using) and pepper. 
2. Place halves between 2 pieces of plastic wrap and pound with the flat side of a meat mallet until the chicken is very thin and flat. 
3. Combine artichoke hearts, onion, and oregano.
4. Spoon equal amounts of the artichoke mixture into the center of each pounded chicken breast to form a log. Roll up. Secure with a toothpick or skewer.
5. Heat oil in a non-stick skillet over medium heat. Add chicken and brown evenly on all sides. If some of the stuffing drops out, don't despair. It will flavor the sauce.
6. Pour on broth and lemon juice.
7. Top chicken with lemon slices, cover and simmer until chicken is cooked through (about 15 to 20 minutes).
8. Transfer chicken to a platter, discarding toothpicks/skewers. Keep warm (covering it in foil and putting it in the oven should work well).
9. Using a fork, mix cornstarch with the remaining 1 1/2 tablespoons lemon juice. Add to skillet and stir over high heat until slightly thickened.
10. Spoon lemon sauce onto chicken.  Garnish with the cooked lemon slices and parsley.

Per serving:	224 calories (21% calories from fat), 21 g protein, 35 g protein, 5 g total fat (0.8 g saturated fat), 8 g carbohydrates, 1 g dietary fiber, 82 mg cholesterol, 401 mg potassium, 339 mg sodium
Diabetic exchanges:	4 lean protein, 1/2 carbohydrate (1 1/2 vegetable)

 

 

Spring Risotto

Ingredients: 

3 cups vegetables stock
2 tablespoons olive oil
1 clove garlic, minced
1 very small yellow onion, diced
1 cup arborio rice
1/2 cup white cooking wine
3/4 teaspoon marjoram
1/2 teaspoon salt
1 10-ounce package frozen spinach, thawed and squeezed of excess moisture
1 cup frozen peas, thawed
1 tablespoon soy-and dairy-free margarine

Directions: 
1.  In a large skillet brown the turkey over medium-high heat, breaking it up as you cook it. When the turkey is crumbled and cooked through, drain off the excess fat and remove it to a platter. Cover loosely with foil to keep warm; set aside.
2.  Meanwhile, in a large sauté pan, heat the oil over medium-high heat. When the oil is hot, add the garlic and onions and cook until they are soft and translucent, about 5 to 7 minutes.
3.   Add the arborio rice and stir to coat it with the olive oil. Let the rice cook in the hot oil for  about 30 seconds to open the grains. Pour in the wine, stir the rice, and let it cook for another 30 seconds to cook off the alcohol. Turn the heat down the medium.

4.  Add 2 cups of the warmed stock and stir the rice until the stock is completely absorbed. Add the remaining stock a half cup at a time, stirring after each addition until all of the stock is absorbed and the rice is soft, about 20 minutes. Stir in the marjoram, salt, vegetables, and margarine and serve. Leftovers can be stored in an airtight container, refrigerated, for up to 3 days.

Savory Italian Grilled Chicken

6 chicken breasts

1/4 cup olive oil

3 cloves garlic, crushed

fresh ground black pepper

1/4 cup fresh basil leaf, chopped

1/4 cup melted butter

3 sprigs fresh rosemary

1 tablespoon parmesan cheese

Directions

To grill, skin chicken breasts and rub in pepper to taste. Blend basil, olive oil, butter, garlic and parmesan cheese at low speed

using an electric blender, chopper or processor till smooth. Baste chicken lightly with mixture. Grill over medium coals

basting during cooking time with basil sauce. During this time add the rosemary branches to coals for added smoke flavor.

Do this 2 or 3 times. Grill 10 minutes each side depending on barbecue temperature. Garnish with fresh basil and serve this

grilled chicken recipe with rice or Italian pasta.

Nutritional Facts

Calories 403

Calories from Fat 273 (67%)

Amount Per Serving %DV

Total Fat 30.3g 46%

Greek Meatballs with Lemon Dip

Ingredients: (24 kebabs)
Meatballs
2 small red onions
1 pound ground lean lamb
1 small onion, very finely chopped
1/2 cup cooked white rice
1 garlic clove, crushed
1 tablespoon chopped
Fresh thyme
1/2 teaspoon freshly grated nutmeg
Finely grated zest of 1 lemon
1 large red bell pepper, seeded and cut into 24 small squares
Olive oil for brushing
Salt and pepper

Dip
1 1/2 teaspoons arrowroot
Juice of 2 small lemons
1/2 cup low-fat, reduced-sodium chicken broth
1 small egg
2 teaspoons chopped fresh thyme
Salt and pepper

Directions:
1    Soak 24 long wooden skewers in warm water for about 10 minutes, then drain. Preheat the grill or oven broiler to medium.
2    Cut each red onion into 12 thin wedges, keeping them still attached at the root end.
3    Combine the lamb, finely chopped onion, cooked rice, garlic, thyme, nutmeg, and lemon zest in a bowl, and season lightly with salt and pepper. Mix well using your hands. Shape the meat mixture into 24 small balls.
4    Thread 1 meatball, 1 piece of pepper, and 1 onion wedge onto each skewer. Arrange in one layer on grill rack or broiler pan. (The kebabs can be prepared 3 to 4 hours ahead and then kept in the refrigerator, covered with plastic wrap.) Brush lightly with oil and grill for 15 to 18 minutes, turning occasionally, until golden brown and thoroughly cooked.
5    Meanwhile, make the dip. Mix the arrowroot with about half of the lemon juice, then stir in the rest of the juice. Heat the broth in a small saucepan until boiling, then stir in the arrowroot and lemon juice mixture. Bring to a boil, stirring constantly, then remove from the heat.
6    In a bowl, beat the egg lightly. Slowly pour in the hot broth mixture in a thin, steady stream, whisking constantly. Return to the pan and whisk over a low heat for about 4 minutes or until the sauce is smooth and thick. Do not boil or the egg may curdle. Stir in the chopped thyme, and season lightly with salt and pepper.
7    Serve the meatball skewers with the hot lemon sauce.

Per serving (two kebabs): 88 cal, 3 g fat (1 g sat), 6 g carbs, 9 g protein, 1 g fiber, 43 mg chol, 54 mg sodium

Curried Red Lentil Soup

Ingredients: (Serves 8)

2 teaspoons canola oil
2 cups (2 medium) onions, chopped
4 cloves garlic, minced
4 to 5 teaspoons curry powder
1 1/2 cups red lentils, rinsed and picked over
6 cups reduced-sodium chicken broth or vegetable broth
3/4 cup water
2 tablespoons tomato paste
1/4 teaspoon cinnamon
2 tablespoons lemon juice
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
1/2 cup nonfat plain yogurt
1/4 cup chopped scallion greens

Directions:

1    Heat the oil in a 4- to 6-quart soup pot over medium heat. Add the onion and cook, stirring frequently, until softened, 2 to 3 minutes. Add the garlic and curry powder. Cook, stirring, for 30 seconds. Add the lentils and stir to coat. Add the broth, water, tomato paste, and cinnamon. Bring to a simmer, reduce heat to low, cover, and simmer until the lentils are very tender, about 20 minutes.
2    In batches, transfer the soup to a food processor or blender and puree. (Use caution when blending hot liquids.) Return the puree to soup pot and heat through. Season with lemon juice, salt, and pepper. Garnish each serving with a dollop of yogurt and a sprinkling of scallion greens. The soup will keep, covered, in the refrigerator for up to 2 days.

Per serving (1 cup): 187 cal, 2 g fat (1 g sat), 29 g carbs, 14 g protein, 12 g fiber, 4 mg chol, 199 mg sodium

Thai-Style Stir-Fried Beef with Mango

Ingredients

• 14 oz lean steak, such as sirloin
• 3 garlic cloves, finely chopped
• 1 tsp caster sugar
• 2 tsp soy sauce
• 1½ tbsp sunflower oil
• Ginger and honey dressing
• 2 tsp paprika
• 2 tsp mild Mexican-style chilli powder
• 1½ tbsp clear honey
• 1 in. piece fresh root ginger, grated
• 4 tbsp rice vinegar or cider vinegar
• juice of 1 lime or lemon

Salad Ingredients

• 1 ripe but firm mango, peeled and cut into strips
• 2 ripe but firm plums, sliced
• ¼ medium-sized red cabbage, shredded
• 2 oz watercress leaves
• ½ cucumber, cut into matchsticks
• ½ red pepper, cut into thin strips
• 3–4 spring onions, cut into diagonal pieces
• 1½ oz mixed fresh mint and coriander
• 2 tbsp coarsely chopped roasted unsalted peanuts

Directions:

1. To make the dressing, put the paprika, chilli powder, honey, ginger and vinegar in a saucepan and slowly add 8 1/2 fl oz of water, stirring. Bring to the boil, then reduce the heat and simmer for 5 minutes. Remove from the heat and stir in the lime or lemon juice. Set aside.
2. Combine all the salad ingredients, except the peanuts, in a large shallow serving dish and toss gently together until evenly mixed. Set aside.
3. Cut the steak into thin strips for stir-frying. Put the steak in a bowl with the garlic, sugar and soy sauce and mix together so the strips of steak are seasoned. Heat a wok or non-stick pan on a high heat, then add the oil. Add the beef and stir-fry until the strips are evenly browned and cooked to taste.

4. Spoon the stir-fried beef over the top of the salad. Drizzle the dressing over the top and sprinkle with the peanuts. Serve immediately.

Cinnamon-Roasted Pears With Dried Cherries and Caramel Sauce

Ingredients:

• 6 ounces dried tart cherries
• 1/4 cup orange-flavored liqueur
• 6 tablespoons butter
• 1 teaspoon cinnamon
• 8 Bosc pears, peeled, halved lengthwise and cored
• 1 cup packed light brown sugar
• 1/4 cup granulated sugar
• 1/2 cup light corn syrup
• 1 cup heavy cream
• 1/4 teaspoon salt

Directions:

1.  Put cherries in small bowl. Heat orange liqueur almost to boiling. Pour hot liqueur over cherries; set aside until liquid is absorbed.

2. Preheat oven to 350°F. In a small saucepan over low heat, melt butter, then stir in cinnamon. Arrange pears in an ungreased 13 x 9-inch baking dish, cut-side-up. Brush pears with some of the cinnamon butter, and spoon some softened cherries into each pear half. Bake pears, uncovered, 30 to 35 minutes or until fork-tender, brushing occasionally with cinnamon butter. (Can be made up to 1 day ahead to this point if covered and refrigerated. Before serving, bake at 325°F 15 minutes, or until heated through.)

3. In a medium saucepan over medium heat, combine sugars, corn syrup, cream and salt. Heat to boiling, reduce heat to low and cook until mixture reaches 238°F* on a candy thermometer or until it forms a soft ball when a small amount is dropped into cold water. (Can be made up to 1 week ahead to this point if covered and refrigerated. Warm over low heat before serving.)

4. To serve, spoon some warm caramel sauce onto a small plate. Arrange 2 pear halves on top of sauce and drizzle with a bit more sauce.

*Note: If you live in a high-altitude area, reduce the goal temperature by two degrees for every 1000 feet above sea level. For example, if you live at 5000 feet, this caramel sauce will reach the soft ball stage at around 228°F.

Salmon with Polenta

Ingredients:

• 2 celery ribs, chopped
• 1 medium onion, chopped
• 2 tbs. olive oil, divided
• 1 can (28 oz.) diced tomatoes, undrained
• 1 can (8 oz.) tomato sauce
• 1/4 cup minced fresh parsley
• 1 tsp. Italian seasoning
• 1/2 tsp. dried thyme
• 1/2 tsp. dried basil
• 1/2 tsp. Pepper
• 3 cups water
• 1/2 tsp. Salt
• 1 cup cornmeal
• 1/4 cup all-purpose flour
• 6 salmon fillets (6 oz. each) 

Directions:

1.  In Dutch oven, sauté celery and onion in 1 tbs. oil until tender. Add tomatoes, tomato sauce, parsley, Italian seasoning, thyme, basil, and pepper. Cover and simmer 15 to 20 minutes, stirring occasionally.

2. In large, heavy saucepan, bring water and salt to a boil. Reduce heat to a gentle boil; slowly whisk in cornmeal. Cook and stir with wooden spoon 15 to 20 minutes or until polenta is thickened and pulls away cleanly from sides of pan.

3. Place flour in large, shallow bowl; coat salmon on both sides. In large skillet, brown salmon in remaining oil. Transfer salmon to tomato mixture; cook, uncovered, 3 to 5 minutes or until fish flakes easily with a fork. Serve salmon and sauce with polenta. Yield: 6 servings ($2.63 per serving).

Per serving:

• Calories: 495
• Fat: 23g
• Saturated Fat: 4g
• Cholesterol: 100mg
• Sodium: 652mg
• Carbs: 31g
• Protein: 38g
• Fiber: 5g

One serving equals 1 salmon fillet with 1/2 cup polenta and 2/3 cup sauce.

Turkey Sausage Patties

Ingredients:

• 1 small onion, finely chopped
• 1/4 cup dry bread crumbs
• 1 teaspoon rubbed sage
• 1/2 teaspoon salt
• 1/2 teaspoon paprika
• 1/4 teaspoon pepper
• 1 pound lean ground turkey
• 2 teaspoons canola oil

Directions:
1. In a large bowl, combine the onion, bread crumbs, sage, salt, paprika, and pepper. Crumble turkey over mixture and mix well. Shape into six patties. Cover and refrigerate for 2 hours.

2. In a large nonstick skillet over medium heat, cook patties in oil for 7 minutes on each side or until meat is no longer pink.

Per serving:

• Calories: 150
• Fat: 8g
• Saturated Fat: 2g
• Cholesterol: 60mg
• Sodium: 307mg
• Carbs: 4g
• Protein: 14g
• Fiber: trace

Diabetic exchanges: 1-1/2 lean meat, 1 vegetable, 1 fat

Broccoli Rabe with Sautéed Cremini Mushrooms

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 2 cups sliced cremini mushrooms (about 5 ounces/150 g)
• 1 tablespoon finely chopped flat-leaf parsley
• 1 clove garlic, crushed
• Pinch of crushed red pepper, or to taste
• 1 bunch broccoli rabe (about 1 pound/500 g), 1 inch/2.5 cm trimmed from stems, cut into 1 1/2-inch/1-cm lengths

Directions:

1. Heat the oil in a large nonstick skillet set over medium-high heat until hot enough to sizzle a mushroom. Add the mushrooms and cook, stirring, until golden, 4 to 5 minutes. Stir in the parsley, garlic, and red pepper flakes until blended. Remove to a plate and set aside.

2. Rinse the broccoli rabe and lightly shake in a colander, leaving some water clinging to the leaves. Heat the same skillet over medium heat until hot enough that a drop of water sizzles. Add the broccoli rabe and stir until wilted, about 10 minutes. Reduce the heat to medium-low. Cover and cook until tender, 4 to 5 minutes.

3. Stir in the mushrooms and cook, stirring, until reheated, about 1 minute.

Per serving:

• Calories: 76
• Fat: 4 g
• Saturated Fat: 1 g
• Cholesterol: 0 mg
• Sodium: 36 mg
• Carbs: 7 g
• Protein: 5 g
• Fiber: 1g

Harvest Pork Roast

Ingredients: (Serves 8)
1 butternut squash (about 2 pounds), peeled, seeded, and cut into 2-inch pieces
2 red onions, cut into wedges
2 large red bell peppers, seeded and cut into 2-inch pieces   
2 tablespoons olive oil
1 teaspoon salt
1 teaspoon black pepper
1 teaspoon ground ginger
1/2 teaspoon ground allspice
1/2 teaspoon ground cinnamon
1 boneless pork loin roast (about 2 pounds)
2 cups apple cider

Directions:
1    Preheat the oven to 400°F. Place the squash, onions, and peppers in a large roasting pan. Drizzle with the oil, sprinkle with 1/2 teaspoon salt and 1/2 teaspoon black pepper, and toss to coat well. Set aside.
2    In a small bowl, combine the ginger, allspice, and cinnamon and stir to blend well. Remove 1 teaspoon spice mixture, place in a small saucepan, and set aside.
3    Add the remaining 1/2 teaspoon salt and 1/2 teaspoon black pepper to the bowl with the spice mixture. Rub the mixture over the meat and place the meat on a rack in the pan. Roast until the vegetables are tender and an instant-read thermometer inserted in the center of the meat reaches 150°F, about 1 hour.
4    Meanwhile, add the cider to the saucepan with the spice mixture. Bring to a boil over high heat and cook until thick and syrupy and reduced to about 1/2 cup, about 40 minutes.
5    When the meat is cooked, transfer to a cutting board and let stand for 10 minutes. Pour 1/2 of the cider mixture over the vegetables in the pan and toss to coat well. Roast for 5 minutes. Serve with the meat. Use the rest of the cider mixture as gravy.

Per serving: 294 cal, 11 g fat (3 g sat), 25 g carbs, 25 g protein, 4 g fiber, 73 mg chol, 360 mg sodium

Grilled Turkey Breast with Basil & Mozzarella

Ingredients: (Servings: 4)
Olive oil for coating
1 package Honeysuckle White® Turkey Breast
4 slice mozzarella cheese
1 small bunch fresh basil leaves
Salt and freshly ground pepper
1/4 cup salted butter, at room temperature
1 large clove garlic, minced
1/8 teaspoon cayenne pepper

Directions:
Prepare your gas or charcoal grill for medium-high direct heat grilling. Oil the grill rack. Butterfly the turkey breasts using a long, thin, sharp knife: Cut each turkey tenderloin horizontally into the thickest part, to within 1/2-inch of the other side (so that it can be opened like a book) then cut each in two. Do the following with each breast: Open the tenderloin like a book and place between sheets of plastic wrap. Pound lightly, using a meat mallet, to even out the thickness. Remove the top sheet of wrap. Place 1 slice of cheese and a few basil leaves on one half of the breast. Sprinkle with salt and pepper and close the breast. Coat with a little olive oil, and sprinkle both sides with salt and pepper. In a small bowl, combine the remaining 3 ingredients with a fork and mix well. Form into a log in waxed paper and refrigerate until ready for use. Grill turkey breasts
for 3 to 5 minutes on each side, or until no longer pink in the center. Top each breast with a pat of the garlic butter.

Nutritional Facts
Servings: 6.9oz/194.6g
Calories per serving: 350
Calories from fat 163
Total fat: 18 g

Saturated fat: 12 g
Cholesterol: 146 mg
Sodium: 200 mg
Carbohydrate: 1 g
Fiber Carbs: 0 g
Sugar Carbs: 1 g
Protein: 42 g

Black Bean Soup with Chipotle Chiles

Ingredients: (Serves 4)

1 tablespoon extra-virgin olive oil
1 medium onion, chopped
1 medium red bell pepper, seeded and chopped
1 medium green bell pepper, seeded and chopped
2 cloves garlic, chopped
1 tablespoon ground cumin
1 teaspoon dried oregano
2 cans (14.5 ounces each) black beans, rinsed and drained
4 cups reduced-sodium chicken or vegetable broth
2 teaspoons finely chopped chipotle chiles in adobo sauce
1/2 cup chopped fresh tomato
1 tablespoon fresh lime juice
1 tablespoon minced fresh cilantro
1/4 teaspoon coarse salt
1/2 cup nonfat sour cream

Directions:
1    Heat the oil in large soup pot over medium heat. Add the onions and peppers. Reduce the heat to medium-low and cook, stirring, until golden, about 10 minutes.
2    Stir in the garlic, cumin, and oregano. Cook for 1 minute. Add the beans, broth, and chiles and heat to a boil. Reduce the heat to low. Cook, stirring occasionally, for 20 minutes. Cool slightly.
3    Transfer about half of the mixture into a blender or food processor and puree. Stir back into the remaining soup in the pot. 
4    In a small bowl, combine the tomatoes, lime juice, cilantro, and salt. Add 2 tablespoons of the sour cream to each serving and top with the tomato mixture.

Per serving: 249 cal, 5 g fat (1 g sat), 37 g carbs, 13 g protein, 9 g fiber, 3 mg chol, 540 mg sodium

Italian Wedding Soup

Ingredients: (Servings: 8)

 1 Bag Italian frozen meatballs

12 c. low-sodium chicken broth

1 lb. fresh spinach

2 large eggs

2 Tbs freshly grated parmesan , plus extra for garnish

Salt and pepper to taste

Directions:

Bring broth to a boil in a large pot over medium-high heat. Add meatballs and spinach, simmer until cooked through (about 8

minutes). Whisk eggs and parmesan in a medium bowl until blended. Stir soup in circular motion, slowly add egg mixture stirring

gently to form thin strands of egg (about 1 minute). Season to taste with salt and pepper, garnish with remaining cheese.

Nutrition Facts

calories 150

fat 5g

cholesterol 50mg

carbs 3g

sugars 1g

Turkey Meatballs

Ingredients: (Serving: 6)

• 1 1/2 cups seasoned bread crumbs
• 1 small onion, finely chopped
• 1 large egg
• 1/2 cup chopped flat-leaf parsley
• 1/4 cup grated parmesan cheese
• Salt and pepper
• 2 pounds ground turkey
• 1/4 cup extra-virgin olive oil
• 2 cups chicken broth

 

 

Directions:

1. In a medium bowl, mix together 1/2 cup bread crumbs, the onion, egg, parsley, parmesan and 1/2 teaspoon each salt and pepper. Add the turkey and mix until combined. Place the remaining bread crumbs in a shallow bowl. Roll the meat mixture into eighteen 1½-inch balls, then roll in the bread crumb mixture to coat.
2. In a large nonstick skillet, heat the olive oil over medium heat. Add the meatballs and cook, turning occasionally, until browned, about 8 minutes. Lower the heat to medium-low; add 1/2 cup chicken broth and cook until the liquid is absorbed. Add the remaining chicken broth in 1/4-cup increments until the meatballs are cooked through and all the broth has been absorbed, about 20 minutes.

Seared Fish Steaks with Tomato-Olive Sauce

Ingredients: (Serves 4)
1 tablespoon lime juice
4 teaspoons olive oil, divided
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
4 1-inch thick swordfish (4 ounces each) or halibut steaks (6 ounces each)
1/2 cup chopped onion
1 clove garlic, minced
1/2 teaspoon ground cumin
Pinch of crushed red pepper
1 can (10 ounces) diced tomatoes with green chiles
1/3 cup water
1 tablespoon chopped pitted green olives
2 teaspoon drained capers, rinsed
Lime wedges

Directions:
1    Preheat the oven to 425°F. Coat a baking sheet with nonstick spray.
2    Mix lime juice, 1 teaspoon oil, salt, and pepper in a shallow glass dish. Add the fish steaks and turn to coat. Cover and marinate in the refrigerator for 10 to 20 minutes.
3    Meanwhile, heat 2 teaspoons oil in medium saucepan over medium heat. Add the onion and cook, stirring often, until softened, 3 to 4 minutes. Add the garlic, cumin, and red pepper. Cook, stirring, for 30 seconds. Add the tomatoes and water. Bring to a simmer. Cook over medium heat, stirring occasionally, until thickened, about 10 minutes.
4    While sauce is simmering, cook the fish. Heat the remaining 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the fish and cook until nicely seared on one side, 2 to 3 minutes. Transfer the fish to the baking sheet, seared side up. Bake until the fish is opaque in the center, 8 to 10 minutes.
5    Stir the olives and capers into the tomato sauce. Season with pepper. Top each fish steak with sauce and serve with lime wedges.

Per serving (one fish steak and 1/4 cup sauce): 198 cal, 10 g fat (2 g sat), 6 g carbs, 22 g protein, 1 g fiber, 41 mg chol, 551 mg sodium

Turkey, Chestnut & Barley Soup

Ingredients: (Serves 8)
Stock
1 turkey carcass (from at least a 12-pound bird) or 5 pounds turkey parts, on bone
1 large yellow onion, peeled and quartered
2 large celery stalks, coarsely chopped
10 sprigs each fresh parsley and thyme
1 large bay leaf
12 black peppercorns
1 teaspoon salt

Soup
2 pounds cooked turkey breast (boneless)
3 large carrots, peeled and chopped
4 large turnips, peeled and chopped
4 large celery stalks, chopped
6 ounces pearl onions, peeled
1 cup pearl barley
8 ounces Brussels sprouts, halved or chopped
1 cup coarsely chopped chestnuts
1/4 cup chopped fresh parsley 

Directions:
1    Begin by making the stock. Break up the turkey carcass, discarding any skin, and place in an 8-quart stockpot. Add enough cold water to cover (about 12 cups), and bring to a boil over high heat; skim off any foam with a slotted spoon. Add the remaining ingredients for the stock and return to a full boil. If you’re not roasting a bird, use low-sodium canned chicken broth instead of the homemade stock.
2    Lower the heat and simmer the stock gently, uncovered, for 1 1/2 hours. Strain and discard the bones and vegetables (you need 9 cups stock). Skim off any fat and return the stock to the stockpot.
3    To make the soup, return the stock to a boil. Remove the skin from the turkey breast and cut the turkey into bite-size pieces (you need 6 cups). Add the turkey to the stockpot, along with the carrots, turnips, celery, onions, and barley. Simmer the soup, uncovered, until the barley is tender, about 30 minutes.
4    Add the sprouts and chestnuts and simmer just until the sprouts are crisp-tender, about 5 minutes. Sprinkle with the parsley and serve steaming hot.
Per serving: 302 cal, 2 g fat (0 g sat), 33 g carbs, 39 g protein, 6 g fiber, 95 mg chol, 347 mg sodium

Har Gow (steamed shrimp dumplings)

Ingredients: (24 dumplings)

Har Gow Dough:
2 Tbsp Potato starch
1 cup Wheat starch
1/4 tsp Salt
1/2 cup boiling water, plus 3 TB Boiling water
1 tsp Lard3

Filling:
Wheat starch for dusting
1/2 lb Raw shrimp, peeled and -chopped
1/4 lb Precooked salad shrimp, -chopped
2 ounces Pork fat, chopped fine
1/4 cup Bamboo shoots, chopped
1/4 tsp Ground white pepper
1/4 tsp Grated fresh ginger
1/2 tsp Salt
1/2 tsp Sesame oil
1 Tbsp Chopped green onion
1 Egg white
1 TB Dry sherry
 1 TB Cornstarch

Directions:

1) Place all filling ingredients in a bowl and mix well, by hand until the ingredients form a smooth and rather firm stuffing. This will take about 2 minutes.

2) Dough: Measure both starches and salt into a small mixing bowl.
Quickly pour the boiling water into the starches while stirring with chopsticks until you get a partially cooked dough. Do not overwork the dough.

3) Quickly add the lard in little pinches and then knead until smooth. When the dough is smooth, after about 2 minutes' kneading, cover it with the mixing bowl and allow it to rest for 15 minutes before shaping. To shape the dumplings, pull just a bit more than 1 tsp of dough from the ball.

4) Keep the remainder of the dough covered with the bowl.

5) Roll the small amount into a ball and place onto a floured marble board. Roll out into a circle about 3 inches in diameter.

6) Place 1 t of the shrimp filling in the center of the circle of dough and fold over into a half-moon. Use a tiny bit of water for sealing the edges. Be sure to gently press out all the air.

7) If you wish, you can form little pleats in the dough for added decoration. Steam on an oiled bamboo steaming rack for 12 minutes.