You’ll need:
Turkey Breast Cutlets, 99% fat free, lean jennie-o
(fry for 2-3 minutes on each side)
Thomas whole wheat square bagel
tomato
lettuce
sandwich pickles
light reduced fat kraft cucumber ranch dressing
sargento reduced fat mexican cheese

Put it together:
Layer on the bagel (these bagels are really soft, and REALLY good.):
1- 2oz. breast cutlet
pinch of shredded cheese
1- 2oz. breast cutlet
pinch of shredded cheese
add pickles, tomato, lettuce as desired
top with ranch dressing

Served with a side of 1/2 cup of low fat 2% cottage cheese – here are the results for this meal

Calories: 499
Protein: 54.8g
Fat: 7.2g
Carbs: 70g
Fiber: 8g

Ingredients:

1 Cut Up Summer (yellow) squash
1 Cut Up Eggplant
1 Cut Up Zucchini
1 Pkg Purdue Short Cuts Italian Seasoned Chicken Breast pieces

All of this is sauteed and simmered in a bit of olive oil. I also left the excess saltwater wash from the eggplant in there too – but only used about 1/2 tsp. of salt on the eggplant. I simmered everything until it was tender and the eggplant was finished – that’s the only thing I can’t stand if it’s not cooked well.

I served it over a whole grain angel hair pasta.

The flavor from the italian seasoned chicken carried through the whole dish – and it was amazing. It made enough for 5 meals, and it’s got all of the right stuff. A nice big serving of vegetables, a serving of fiber/healthy carbs, and a good protein, and a healthy digestable fat.

Enjoy!!!

Turkey Joes

Serves: 6
Serving Size: 1 burger with bun

Makes a perfect one-dish meal, one that includes at least three kinds of vegetables, plus plenty of fiber when you use a whole-grain bun.

INGREDIENTS
1 Tbsp. canola oil
1 medium onion, peeled and chopped
1 small green bell pepper, seeded and chopped
2 peeled garlic cloves, finely chopped
3/4 pound ground turkey breast
1 can (28 oz.) diced tomatoes
2 Tbsp. tomato paste
1/4 cup mesquite or other smoky barbecue sauce
Salt and freshly ground black pepper
6 whole-wheat hamburger buns, grilled or toasted
6 thin onion slices, for garnish (optional)
Shredded lettuce, for garnish (optional)

DIRECTIONS
1. Heat the oil in a medium skillet over medium-high heat. Sauté the onion and pepper until translucent, about 4 minutes. Add the garlic and sauté until the vegetables are soft, about 3 minutes. Add the turkey and cook, using a wooden spoon to break it up and stirring until it loses its pink color, about 4 minutes. Add the tomatoes, tomato paste and barbecue sauce.

2. Simmer vigorously until the mixture is thick, about 15 minutes, stirring occasionally. Season to taste with salt and pepper. If not using immediately, refrigerate, covered, for up to 3 days. Reheat gently in a microwave oven before using.

3. Place the bottom of each bun on a plate. Spoon over each equal amounts of the meat mixture. Top with the onion and some lettuce, if using. Cover with the top of the bun or set it to lean on one side of the meat topping. Serve immediately.

NUTRITION INFO
Calories: 259
Fat: 9.4 g
Carbohydrates: 29.1 g
Protein: 16.9 g

1 banana, sliced
1 (8-oz.) can pineapple, with juice
1/3 c. orange juice concentrate
1 1/2 c. fat-free vanilla frozen yogurt
1 c. skim milk

Combine first three ingredients in blender.  Cover and blend until almost smooth.  Add frozen yogurt and milk.  Cover and blend until smooth.  Pour into glasses.

Makes 4 (8-oz.) servings, which is good if you have someone to share it with.  If not, you could adjust the ingredient amounts, or save some in refrigerator for a snack.

Per Serving: 189 Calories, 1g Fat, 7g Protein, 39g Carbohydrate, 1g Dietary Fiber, 5mg Cholesterol, 89mg Sodium

Cut a wedge, or several large leaves of lettuce into fairly thin strips.  (So it looks shredded.)  To that add some finely chopped green onion and a small, finely grated carrot.  Season with pepper/salt or whatever spices you like, and add 1 T. fat-free Miracle Whip.  Mix well.

A cereal/soup bowl has about 20-30 calories, including the Miracle Whip!  Tasty and filling.

CRISPY VEGGIES

1 egg, lightly beaten
1 sweet potato, in 1/4-inch slices
1 cup each broccoli and cauliflower florets
1 pouch Shake’N Bake Extra Crispy Original Coating Mix
1/2 cup Kraft Calorie-Wise Ranch Dressing

PREHEAT oven to 425°F. Beat egg in small bowl. Dip vegetables in egg; shake in coating mix.

PLACE on lightly greased shallow baking pan. Bake 20 min. or until golden brown.

SERVE with dressing as a dip.

[You could lower the calorie/fat count even further by using egg white only.]

Nutritional Info:
Serving Size = 5 pieces per person
Calories 138
Total fat 5 g
Sodium 478 mg
Carbs 20.8 g
Fibre 1.9 g
Protein 3.6 g

Recipe from Crazy MomCat

This is a regular side dish/dessert at my house. It’s a Weight Watchers recipe, so it is also guilt free! (Unless you put it on top of ice cream, which I have tried on occassion. Ha!) It reheats great or is good cold the next morning and I’ve also made the recipe with pears and it was good too. Enjoy!!!

Marinated Chicken Delight

4 boneless, skinless chicken breasts
Marinate in tamari or teriyaki sauce overnight in refrigerator.

Mix together:

8oz non fat plain yogurt
4 Tbsp Dijon mustard

2 cups WW bread crumbs (or any you have on hand–cracker crumbs work too, as would crushed cereal)

Set oven to 350°F.

Dip chicken into yogurt mixture, then bread crumbs.

Place in greased baking dish and bake approx 40 minutes or until done.

We had this for dinner last night – - it was a sure hit and made it onto the family’s “DO AGAIN” list!

Baked Tilapia
Serve with a green salad or steamed asparagus.

Servings: 4

• 4 tilapia fillets (about 4 ounces each)
• 1 teaspoon dried dill weed, crumbled
• 3/4 teaspoon paprika
• 1/4 teaspoon lemon pepper
• 2 medium lemons, quartered
• Olive oil spray

Preheat oven to 350 degrees. Line a shallow baking pan with aluminum foil and lightly mist with olive oil.

Rinse fish and pat dry with paper towels. Place the fish on baking sheet; mix spices together in a small bowl and sprinkle over fish rubbing in lightly. Mist lightly with olive oil and place in preheated oven. Bake for 10 to 12 minutes or until fish flakes easily when tested with a fork.

Serve with lemon wedges to squeeze over the fish.

Per Serving:
101 Calories; 1g Fat (9.4% calories from fat)
1g Saturated Fat
21g Protein
4g Carbohydrate; trace Dietary Fiber
55mg Cholesterol
63mg Sodium

This is a favorite in our house! Delicious, low in calories, high in fiber and taste! 

Curried Lentil Soup
(serves 6, at least)

2 tsp olive oil
1 c. chopped onion
1 1/4 tsp curry powder
3 c water
4 c chicken broth (or veggie broth)
3 c lentils (or one package – that’s what I use) rinsed and drained
2 Tbsp chopped fresh basil , or 2 tsp dried basil
2 Tbsp balsamic vinegar
1/2 tsp salt (and pepper to taste)
1 (14.5-oz) can diced tomatoes, undrained

Heat oil in a large Dutch oven over medium-high heat. Add onion; saute 4 minutes. Add curry; saute 1 minute. Add water, chicken broth and lentils; bring to a boil. Cover; reduce heat. Simmer 40 minutes or until lentils are tender.  (Or, after onion is cooked you can put all ingredients thus far in a crockpot and cook on high 3-4 hours or low 7-8 hours or til lentils are tender)

(optional) Place 4 c lentil mixture in a blender; process til smooth. Return mixture to pan.

Add basil, vinegar, salt, and tomatoes; cook til thoroughly heated.

Nutritional info, per serving:
104 calories; 2 g total fat; 7 g protein; 17 g carb; 10 g fiber; 0 mg cholesterol; 168 mg sodium
That translates to 1 Weight Watcher point per serving!