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Turkey Spinach and Apple Wrap
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1 Tbsp. reduced fat mayonnaise
2 tsp. honey mustard
2 whole-wheat sandwich wraps or flour or corn tortillas
2 cups baby spinach leaves (washed and dried), OR
2 large leaves of a soft leafy green lettuce
4 thin slices of turkey breast (4 oz.)
¼ Granny Smith apple, sliced thin |
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Italian Vegetable Bake
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1 can whole tomatoes (28 oz.)
1 med. onion, sliced
½ lb. green beans, sliced
¾ cup okra, cut ½ inch
¾ cup cut green pepper
2 tbsp. lemon juice
1 tsp. basil, chopped
1½ tsp. oregano leaves, cut
3 med. zucchinis, cut 1" cubes
1 med. eggplant, cut 1" cubes
2 tbsp. Parmesan cheese, grated
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Poached Pears |
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Serve chilled or warm, with a scoop of low-fat frozen yogurt on the side.
2 cups cranberry juice
1 cup water
½ cup granulated sugar
1 cinnamon stick
4 pears, medium ripe but firm, peeled with stem intact
2 Tbsp. sliced almonds, toasted
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Homestyle Biscuits |
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2 cups flour
2 tsp. baking power
¼ tsp. baking soda
¼ tsp. salt
2 Tbsp. sugar
2/3 cup low-fat buttermilk
3 Tbsp. + 1 tsp. vegetable oil |
Perfect for lunch or a light dinner
Combine mayonnaise and mustard. Lay out either wraps or tortillas. Spread the edges of each with the mayonnaise mixture. Leaving 1 inch free on the side closest to you, arrange a layer of greens on top of wraps. Top each layer with half the turkey slices. Evenly divide apple slices and lay lengthwise across the turkey. Starting at one end, roll up the end of the sandwich wrap or the tortilla, then wrap tightly in plastic wrap and refrigerate, seam side down, up to 4 hours before serving. When ready to serve, remove plastic wrap and cut each wrap or rolled-up tortilla in half, at an angle.
Serves 2. Per serving: 234 calories, 27 g carbohydrates, 20 g protein, 7 g total fat (1 g saturated), 3 g fiber, 294 mg sodium
Reprinted courtesy of the American Institute for Cancer Research
A perfect main dish:
Drain and coarsely chop tomatoes.
Save liquid. Mix together tomatoes and reserved liquid, onion, green beans, okra, green pepper, lemon juice and herbs.
Cover and bake at 325º F for 15 minutes.
Mix in zucchini and eggplant and continue baking, covered, 60–70 more minutes or until vegetables are tender.
Stir occasionally. Sprinkle top with Parmesan cheese just before serving.
Serves 18. Per ½ cup serving: 36 calories, < 1 mg cholesterol, < 1 g fat (< 1 g saturated), 86 mg sodium
Reprinted courtesy of the National Heart, Lung, and Blood Institute
An elegant finish to a wonderful meal
In large saucepan, heat juice, water, sugar and cin-namon over medium heat until sugar dissolves, about 5 minutes. Add pears. Cook, turning pears frequently, until tender, about 15 minutes. Using a slotted spoon, transfer pears to cutting board. Reserve liquid. Using a sharp paring knife, slice each pear into a fan shape while still keeping pear and stem intact. Place pears on 4 individual serving plates. Press down gently to further fan out the pear. Cook reserved liquid over medium-high heat until slightly thickened and syr-upy, about 5 minutes. Remove cinnamon stick. Spoon syrup over pears. Sprinkle with almonds.
Serves 4. Per serving: 310 calories, 75 g carbohydrates, 1 g protein, 2 g total fat (< 1 g saturated), 5 g fiber, 3 mg sodium
Reprinted courtesy of the American Institute for Cancer Research
A delicious treat that’s less than 100 calories!
Preheat oven to 450° F. In a medium bowl, combine flour, baking powder, baking soda, salt and sugar. In a small bowl, stir together buttermilk and oil. Pour over flour mixture, stirring until mixed thoroughly. On a lightly floured surface, lightly knead dough for 10 to 12 strokes. Roll out dough to ¾-inch thickness. Cut with a 2-inch biscuit or cookie cutter, dipping cutter in flour between cuts. Transfer biscuits to an ungreased baking sheet. Bake for 12 minutes or until golden brown. Serve warm.
Serves 15. Per serving: 99 calories, < 1 mg cholesterol, 3 g total fat (< 1 g saturated), 72 mg sodium
Reprinted courtesy of the National Heart, Lung, and Blood Institute
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