Turkey Chili

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  • Cooking spray
  • 1 green bell pepper, finely diced
  • 1 small onion, finely sliced
  • Two 14.5 ounce cans no-salt added diced tomatoes
  • Two 15.5 ounce cans kidney beans, undrained
  • One 1.25 ounce chili seasoning packet
  • 1.25 pounds of lean ground turkey
  1. In a large pot, cook turkey over medium-high heat until brown.  Remove turkey from pot and drain fat.
  2. Spray pot with cooking spray and sauté green pepper and onion for 3-4 minutes.
  3. Add cooked turkey back to pot with the remaining  ingredients.  Bring to a boil, cover, and simmer 10 minutes.

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Marinated Vegetables

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  • 1 pound fresh broccoli
  • 1 cup carrots, cut in 1-inch strips
  • 2 or 3 green onions sliced
  • 1/2 pound fresh mushrooms, cut in half
  • 1 cup low-fat Italian salad dressing
  1. Trim off large leaves of broccoli.
  2. Remove tough ends of lower stalks and wash broccoli thoroughly. Cut broccoli into bite size pieces.  Combine broccoli, carrots, onions, and mushrooms (or vegetable of choice) in a shallow dish.
  3. Pour dressing over vegetables. Mix well. Cover and chill for at least 3 hours. Drain vegetables just before serving.

Taco Salad

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  • 1 package taco seasoning
  • 1/2 cup water
  • 1 medium head lettuce, shredded
  • 3 tomatoes, diced
  • 6 oz. salsa
  • 12 oz. low-fat baked tortilla chips
  • 6 oz. low-fat sour cream
  • 6 oz. reduced-fat Cheddar cheese, shredded
  • 1.5 pounds 90% lean ground beef
  1. Brown the beef in a nonstick skillet until it crumbles.
  2. Drain the fat from the beef.
  3. Add the taco seasoning, salsa, and water.
  4. Reduce the heat and simmer.
  5. Layer the salad on 12 plates in the following order; chips, meat, tomato, sour cream, and cheese.
  6. Add salsa if desired.

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Elbow Pasta Salad

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  • 1 package 16 oz. Elbow macaroni pasta
  • 3 Tablespoons canola oil
  • 1 Tablespoon Accent seasoning
  • 3 Tablespoons lime juice
  • 1/2 cup fat-free mayonnaise
  • 1 cup celery, chopped
  • 1 cup bell pepper, chopped
  • 2 cups green onions, chopped
  • 1 jar (4 oz.) pimientos, diced
  • 1 cup black olives, chopped
  • 1 package (10 oz.) of frozen peas
  1. Boil elbow pasta according to package directions. Drain.
  2. Mix elbow pasta, oil, Accent, and lime juice in a bowl.
  3. Cover bowl with lid or plastic wrap. Refrigerate overnight.
  4. The next day, add mayonnaise, celery, bell pepper, onions, pimentos, olives, and peas to the elbow pasta mixture.
  5. Mix well.
  6. If desired, season with onion powder, garlic powder, salt, and pepper.

Cranberry-Nut Bread

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  • 1 cup whole wheat flour
  • 1 cup unbleached all-purpose flour
  • 1/4 cup sugar
  • 1 Tablespoon baking bowder
  • 2 teaspoons grated orange rind
  • 1 cup orange juice
  • 2 Tablespoons canola or olive oil
  • 1 egg
  • 1 cup chopped fresh or frozen cranberries
  • 1/3 cup raisins
  • 1/3 cup walnuts
  1. Combine flours, sugar, baking powder, and orange rind in a mixing bowl.
  2. Add remaining ingredients and stir to blend well.
  3. Pour into oiled sprayed 9 x 5 inch loaf pan.
  4. Bake at 350 degrees for 45 to 50 minutes.
  5. Cool for 6 minutes before removing from pan.
  6. Cool thoroughly on wire rack and store in plastic or aluminum foil for at least one day before slicing.

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Pumpkin-Oatmeal Bars

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  • 1/3 cup sugar
  • 3 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon nutmeg
  • 1 1/2 teaspoon cinnamon
  • 1/4 teaspoon clove
  • 1/2 cup orange juice
  • 1/2 cup dark or golden raisins
  • 1/4 cup coconut
  • 1/2 cup vegetable oil
  • 1 egg
  • 1 cup canned or cooked pumpkin
  • 1 1/2 cup flour
  • 3/4 cup oatmeal
  • 1/2 cup chopped nuts
  1. Cream together the sugar, oil, egg, and pumpkin until light and fluffy.  Stir in flour, oatmeal, baking powder, baking soda, nutmeg, cinnamon, cloves, and orange juice.
  2. Add the nuts and raisins. Stir to blend.  Pour into a lightly oiled 13 x 9 inch pan. Sprinkle with coconut.  Bake at 350 degrees for 25-30 minutes. Cool the pan on a wire rack for 5 minutes.
  3. Cut into bars and serve.

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Yogurt with Peach Puree and Raspberries

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  • 1 cup walnuts, roughly chopped
  • 4 fresh mint leaves
  • 8 oz. canned sliced peaches
  • 8 oz. fresh raspberries
  • 16 oz. low-fat vanilla yogurt
  1. Drain the peaches and puree them in a blender or food processor until smooth. Wash the raspberries.
  2. In a small bowl, place one-eight of the yogurt at the bottom. Place one-eighth of the peach puree on top. Place one-eighth of the raspberries on the peach layer. Repeat this layer, then top with chopped walnuts. Garnish each glass with a few raspberries and a mint leaf.

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Fruity Milk Shakes

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  • 2 cups skim milk
  • 1 cup fruit (strawberries, cantaloupe, pineapple, or blueberries)
  • 1 pint light, sugar-free vanilla ice-cream
  1. Pour milk into blender.
  2. Add fruit of choice and ice cream.
  3. Cover blender with lid.
  4. Blend on high speed for 30 seconds or until smooth.
  5. Pour into glasses.

Enjoy!!

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Breakfast Quesadillas

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  • Two 8-inch low-fat flour tortillas or 1/2 of a low-carbohydrate wrap
  • 1/2 cup egg substitute
  • 1 slice fat-free cheese
  • Dash of cayenne pepper
  • Dash of black pepper
  • 2 slices fresh tomato
  • 1 slice onion, optional
  1. Heat oven to 375 degrees. Scramble the egg substitute in a small skillet.
  2. Lay the tortilla on a non-stick baking sheet. Spoon the cooked egg substitute on top of the tortillas and sprinkle with seasonings. Top with tomato, cheese, and onion, if desired.
  3. Add the second tortilla on top. Press lighlty. Bake for 5 minutes, flip, and bake 5 more minutes or until cheese is melted. Cut into fourths and serve.

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