Cook turkey sausage and chopped onion in a skillet. Once sausage is browned, add fresh spinach and cook, stirring constantly until spinach is wilted. Add a jar of low-sodium sauce, and simmer. Cook whole-wheat pasta according to directions. Stir sauce mixture and pasta together. Top with fresh Parmesan cheese.
Bulgur salad topped with pork loin
Slice pork loin into medallions. Put a small amount of olive oil into a skillet, add a clove of diced garlic and a pinch of ginger, and cook pork medallions until they reach an internal temperature of 145° F. Prepare bulgur wheat according to directions. Add diced red, green, and/or yellow bell pepper to the bulgur. Season bulgur salad with fresh cilantro, salt, and pepper to your liking. Serve pork on top of the bulgur salad, drizzling lemon juice and rice vinegar over the entire dish just before serving.
Roasted vegetable/black bean puree wrap
Drain and rinse a can of black beans. Puree beans and a clove of garlic until smooth. Toss cut vegetables (tomato, zucchini, squash, pepper, carrots, onion, corn, etc) in a bit of olive oil. Season vegetables with salt and pepper, and roast at 375° F until tender. Spread black bean puree on tortillas. Add roasted vegetables. Fold the tortilla to create a wrap.
Whole-wheat pitas with vegetables
Fill whole-wheat pitas, sliced in half, with spinach, red onion, sliced mushrooms, and mozzarella cheese. Cook either in a panini grill, or in an oiled skillet with a heavy plate or other heat-proof dish on top of the bread, for 3 minutes on each side.
Citrus fish filets
Combine low-sodium bread crumbs and a dash of salt. Combine ¼ cup (C) orange juice, 1 tablespoon (Tbsp) lite margarine, 2 Tbsp lime juice, and a ½ teaspoon lemon zest. Dip any mild-flavored fish filets into the juice and then cover with the crumb mixture. Bake at 450° F for 15 minutes or until cooked through.
Spinach salad with chicken and fruit
Top fresh spinach with grilled chicken strips, fresh raspberries, sliced strawberries, dried diced fruit and nut mixture, and raspberry vinaigrette.
Chicken salad with fruit and nuts
Combine canned white chicken or leftover cooked chicken breast (chopped) with a diced apple or pear, red grape halves, and chopped pecans. Add reduced-fat mayonnaise, salt, and pepper. Enjoy on a bed of lettuce or with whole-wheat toast.
Couscous with cherry tomatoes
Make couscous according to package directions. Add halved cherry tomatoes. Sprinkle with Parmesan cheese.
Roast beef Reuben
Place lean, sliced roast beef, a slice of reduced-fat Swiss cheese, and ¼ C of sauerkraut mixed with 2 Tbsp of reduced-fat thousand island dressing on the bottom half of a whole-wheat bun. Broil for 2 minutes. Put the top half of the bun on top of the heated filling.
Barbecued turkey sandwich
Mix cubed, cooked turkey breast with equal parts ketchup and barbecue sauce. Add diced celery and onion. Cook over medium heat until warmed through. Serve on a whole-wheat bun.
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