Turkey and Black Bean Sloppy Joes

Ingredients

19 ounces turkey (93% lean) black beans 1 can - drained and rinsed one medium onion sliced 1 tsp minced garlic 1 can - 6oz tomato paste 12 oz low sodium tomato juice 1 tbsp olive oil 1 tsp paprika 2 tsp chili powder 1 can tomatoes and green chiles 0.25 tsp salt 1 tsp Onion & Herb Ms Dash

Directions

Brown ground turkey and drain fat. Combine remaining ingredients and heat till hot and desired thickness. Server on whole wheat hamburger buns or whole wheat bread. (bun/bread in not in calorie count).

Number of Servings: 8

Turkey, Broccoli, and Tomato Soup

Ingredients

3 cups boiling water 3 low-sodium bouillon cubes 8 ounces lean ground turkey, cooked 1 can petite tomatoes, diced 1 package frozen broccoli, thawed

Directions

Boil water. Add bouillon. Stir.
Add broccoli and bring to a boil again. Cook until broccoli is bright green and slightly tender.
Add turkey and tomatoes and stir.


Number of Servings: 8

Maple Pecan Chicken

Ingredients

1 lb. boneless, skinless chicken breast (cut into six pieces) 1/2 cup halved pecans 1/4 cup plain bread crumbs 1 tsp pepper 1/2 cup reduced calorie syrup

Directions

Preheat oven to 350 degrees.
Line a baking sheet with parchment paper.
Put the pecans and bread crumbs into a food processor. Combine until all of the pecans are chopped into the same consistency as the bread crumbs.
Put into shallow bowl.
Put the syrup into a bowl.
Put the chicken into the syrup, coating both sides completely.
Put the chicken into the pecan and breadcrumb mixture.
Coat each side completely.
Lay the breaded chicken on the prepared baking sheet.
Coat the rest of the chicken pieces.
Bake for 30 - 35 minutes, or until all of the chicken is cooked through.


Number of Servings: 6

Tilapia

Ingredients

2 tbsp extra virgin olive oil (can substitute butter or oil of preference) 2 tilapia fillets (1/2 lb or 8 oz) 1/2 onion, diced 1/2 cup broccoli florettes 1 fl oz Pino Grigio (can substitute for other white wine) 4 cups bowtie noodles (or noddle of preference) 1 garlic clove, minced Italian seasonings Salt and ground pepper to taste

Directions

Boil water and bowtie noodles in sauce pan.
Brown onion using half of olive oil in a large frying pan and set aside.
Using remaining olive oil, cook tilapia in the frying pan until opaque and flaky.
Using a spatula, separate the tilapia into small pieces.
Add onion and garlic and mix thoroughly.
Add broccoli, seasoning, salt, pepper and wine.
Mix in the noodles.
Enjoy!

Number of Servings: 4

Lime Shrimp

Ingredients

28 large shrimp - ready to cook 1/2 lime, juiced 2 dashes salt 3/4 tsp black pepper 2 tbsp onion, chopped Cooking spray

Directions

Spray skillet with cooking spray.
Heat on medium heat.
Add all ingredients and cook till shrimp and onions are done.
Enjoy!

Number of Servings: 2

Low Fat Cheddar Chowder

Ingredients

2 cups boiling water 2 cups 1% milk 2 cups diced potatoes 1/2 cup chopped cauliflower 1/2 cup diced celery 1/4 cup chopped onions 1/2 tsp salt 1/4 tsp pepper 1/4 cup low-calorie margarine 1/4 cup all-purpose flour 2 cups shredded low-fat cheddar 1 cup cubed lean ham

Directions

Heat water in a large pot.
Add the potatoes, cauliflower, celery, onion, salt and pepper to boiling water.
Cover and cook over med-high heat for 10 minutes. Do not drain!
In a medium-sized sauce pan, melt margarine then add flour. Slowly add milk while whisking mixture.
Allow the sauce to thicken, then add to the veggie mixture.
Slowly stir in the cheddar until melted, add ham cubes and stir.
Do not bring soup back to boil.
You can serve immediately if you like, I like to transfer the soup to my slow cooker and leave it on low heat until ready to eat.

Number of Servings: 6

Greek Tuna Pasta Salad

Ingredients

3.5 oz. (1 packet) tuna in water 1 oz cooked rotini pasta 1 cup canned beans, red kidney or garbanzo 3 artichoke hearts (from a can), quartered 1 oz reduced fat feta cheese 1 cup cherry tomatoes, halved 1 oz chopped kalamata black olives lemon juice to taste garlic pepper to tase

Directions

Combine ingredients in a bowl and stir until all items are well distributed.
Take care not to stir everything to a pulp!
Serving size is calculated as a lunch entree, but this dish could work as a side to veggie burgers.

Number of Servings: 2

Apple Coffee Cake

ngredients

5 cups tart apples, cored, peeled, chopped 1 cup sugar 1 cup dark raisins 1/2 cup pecans, chopped 1/4 cup olive oil 2 teaspoon vanilla 1 egg, beaten 2 1/2 cup sifted whole grain flour 1 1/2 teaspoon baking soda 2 teaspoon ground cinnamon

Directions

1.Preheat oven to 350� F. 2.Lightly oil a 13x9x2-inch pan. 3.In a large mixing bowl, combine apples with sugar, raisins, and pecans; mix well. Let stand 30 minutes. 4.Stir in oil, vanilla, and egg. Sift together flour, soda, and cinnamon; stir into apple mixture about 1/3 at a time just enough to moisten dry ingredients. 5.Turn batter into pan. Bake 35 to 40 minutes. Cool cake slightly before serving. Yield: 20 servings--Serving Size: 3-1/2-inch x 2-1/2-inch piece

Savory Garlic Chicken

Ingredients

4 Boneless Skinless Chicken Breast 1 Packet Lipton Savory Herb & Garlic Dry Soup Mix 1/3 Cup Water 1 TBSP Olive Oil or Vegetable Oil 1 Tomato, coarsely chopped 1 Cup Mozzarella Cheese 1 TBSP Shredded Parmesan Cheese

Directions
Preheat oven to 400 degrees.
Put chicken in 9x13 pan.
Chop tomatoes and put on chicken.
Mix water, oil, and soup mix. Pour over chicken and tomatoes.
Bake for 25 minutes. Put cheese on chicken and bake another 5 minutes or until chicken is cooked and cheese is melted.

Number of Servings: 4