RECIPE #21: TURKEY GYRO'S

PREP TIME 15 Min
READY IN 15 Min

INGREDIENTS
1/2 pound turkey tenderloin, cut into 1/4 inch slices
1 teaspoon olive or canola oil
1 1/2 teaspoons Greek seasoning
1 medium cucumber, peeled
2/3 cup low-fat sour cream
1/4 cup finely chopped onion
2 teaspoons dill weed
2 teaspoons lemon juice
1 1/2 cups shredded lettuce
8 thin slices tomato slices
2 tablespoons crumbled feta cheese
4 (6-inch) pita breads, warmed

DIRECTIONS
In a nonstick skillet, saute turkey in oil for 5-7 minutes or until no longer pink. Sprinkle with Greek seasoning; set aside. Cut two-thirds of the cucumber into thin slices; finely chop remaining cucumber. In a bowl, combine the chopped cucumber, sour cream, onion, dill and lemon juice. Place lettuce, tomato, sliced cucumber, turkey and feta cheese on top of pita breads. Top with cucumber sauce. Bring edges of pita over filling and secure with a toothpick.

Nutritional Analysis:
328 calories

7 g fat (4 g saturated fat)

53 mg cholesterol

446 mg sodium

42 g carbohydrate

3 g fiber

24 g protein

RECIPE #20: SHEPHERD'S PIE

PREP TIME 30 Min
COOK TIME 20 Min
READY IN 50 Min

INGREDIENTS

4 large potatoes, peeled and cubed
1 tablespoon butter
1 tablespoon finely chopped onion
1/4 cup shredded Cheddar cheese
salt and pepper to taste
5 carrots, chopped
1 tablespoon vegetable oil
1 onion, chopped
1 pound lean ground beef
2 tablespoons all-purpose flour
1 tablespoon ketchup
3/4 cup beef broth
1/4 cup shredded Cheddar cheese

DIRECTIONS
Bring a large pot of salted water to a boil. Add potatoes and cook until tender but still firm, about 15 minutes. Drain and mash. Mix in butter, finely chopped onion and 1/4 cup shredded cheese. Season with salt and pepper to taste; set aside.
Bring a large pot of salted water to a boil. Add carrots and cook until tender but still firm, about 15 minutes. Drain, mash and set aside. Preheat oven to 375 degrees F (190 degrees C.)
Heat oil in a large frying pan. Add onion and cook until clear. Add ground beef and cook until well browned. Pour off excess fat, then stir in flour and cook 1 minute. Add ketchup and beef broth. Bring to a boil, reduce heat and simmer for 5 minutes.
Spread the ground beef in an even layer on the bottom of a 2 quart casserole dish. Next, spread a layer of mashed carrots. Top with the mashed potato mixture and sprinkle with remaining shredded cheese.
Bake in the preheated oven for 20 minutes, or until golden brown.

Nutritional Information
Servings Per Recipe: 6
Amount Per Serving
Calories: 452
Total Fat: 17g
Cholesterol: 65mg
Sodium: 295mg
Total Carbs: 52.5g
Dietary Fiber: 7.3g
Protein: 23.1g

RECIPE #19: BI BIM BOP

"Bibimbop is a popular one-dish lunch of piping hot rice, an assortment of vegetables, often a small bit of meat, and always an egg on top. Koreans like this spicy, so they usually add at least 2 tablespoons chile paste per serving after cooking. It's customary to stir everything together before eating; omit that step to taste each element independently."

Ingredients
2 teaspoons low-sodium soy sauce
1/2 teaspoon minced peeled fresh ginger
1 garlic clove, minced
4 ounces eye of round or top round steak, thinly sliced
Cooking spray
1 cup (2-inch) julienne-cut carrot
1 cup (2-inch) julienne-cut English cucumber
1/2 teaspoon sesame seeds, toasted
1/2 teaspoon rice vinegar
1/8 teaspoon kosher salt
1/8 teaspoon dark sesame oil
1 garlic clove, minced
4 large eggs, divided
1/4 teaspoon kosher salt
3 cups hot cooked short-grain rice
1 cup thinly sliced shiitake mushroom caps
1 cup Seasoned Spinach
4 teaspoons sambal oelek or Thai chile paste

Preparation
Combine first 4 ingredients in a zip-top plastic bag. Seal and marinate in refrigerator 30 minutes. Heat a small nonstick skillet coated with cooking spray over medium-high heat. Add beef mixture; stir-fry 3 minutes or until done. Remove from pan. Cover and keep warm.
Cook carrot in boiling water 1 minute or until crisp-tender. Drain. Rinse with cold water; drain and set aside.
Combine cucumber and next 5 ingredients (cucumber through 1 garlic clove); set aside.
Heat skillet coated with cooking spray over medium-high heat. Break 1 egg into hot skillet. Cook egg 1 minute; carefully turn over. Sprinkle with dash of salt. Cook an additional minute or until desired degree of doneness. Remove from pan. Cover and keep warm. Repeat procedure with remaining eggs and salt.
Spoon 3/4 cup rice into each of 4 bowls. Arrange 1/4 cup each of beef, carrot, cucumber mixture, mushrooms, and Seasoned Spinach over each serving. Top each serving with 1 egg and 1 teaspoon sambal oelek.

Nutritional Information
Calories: 374 (20% from fat)
Fat: 8.3g (sat 2.4g,mono 3g,poly 1.4g)
Protein: 23.8g
Carbohydrate: 50.6g
Fiber: 5.6g
Cholesterol: 238mg
Iron: 6.9mg
Sodium: 699mg
Calcium: 138mg

RECIPE #18: CHEESY ITALIAN TORTELLINI

PREP TIME 15 Min
COOK TIME 8 Hrs 15 Min
READY IN 8 Hrs 30 Min

INGREDIENTS

1/2 pound ground beef
1/2 pound Italian sausage, casings removed
1 (16 ounce) jar marinara sauce
1 (4.5 ounce) can sliced mushrooms
1 (14.5 ounce) can Italian-style diced tomatoes, undrained
1 (9 ounce) package refrigerated or fresh cheese tortellini
1 cup shredded mozzarella cheese
1/2 cup shredded Cheddar cheese

DIRECTIONS
Crumble the ground beef and Italian sausage into a large skillet. Cook over medium-high heat until browned. Drain.
Combine the ground meats, marinara sauce, mushrooms, and tomatoes in a slow cooker. Cover, and cook on LOW heat for 7 to 8 hours.
Stir in the tortellini, and sprinkle the mozzarella and cheddar cheese over the top. Cover and cook for 15 more minutes on LOW, or until the tortellini is tender.

Nutritional Information
Servings Per Recipe: 6
Amount Per Serving
Calories: 469
Total Fat: 24.2g
Cholesterol: 82mg
Sodium: 1187mg
Total Carbs: 35.2g
Dietary Fiber: 4.1g
Protein: 26.9g

RECIPE #17: BBQ PORK SANDWICHES

"I cut this recipe in half and it was still more then enough for me and my husband. Instead using regular hamburger buns, I used fresh made jalapeno cheddar rolls to serve it on. Doug loved this one, and I would make it again. "


PREP TIME 15 Min
COOK TIME 4 Hrs
READY IN 4 Hrs 15 Min

INGREDIENTS
6 pounds pork butt roast
garlic salt to taste
1 (18 ounce) bottle hickory flavored barbecue sauce
8 hamburger buns

DIRECTIONS
Preheat oven to 350 degrees F (175 degrees C). Place roast in a 9x13 inch pan, sprinkle with garlic salt, and cover with foil.
Bake in preheated oven for 3 to 4 hours, or until a meat thermometer inserted reads 160 degrees F (70 degrees C.) Preheat an outdoor grill for high heat and lightly oil grate.
Grill roast for 10 minutes on each side. Return roast to the pan, and shred the meat using two forks. Stir in barbecue sauce, and return to the oven for 20 minutes, or until heated through. Spoon meat onto buns.





Nutritional Information
Servings Per Recipe: 8
Amount Per Serving
Calories: 567
Total Fat: 22.7g
Cholesterol: 124mg
Sodium: 1028mg
Total Carbs: 44.5g
Dietary Fiber: 1.5g
Protein: 42.5g

RECIPE #16: CANTONESE DINNER

PREP TIME 15 Min
COOK TIME 8 Hrs
READY IN 8 Hrs 15 Min

INGREDIENTS

2 pounds pork steak, cut into strips
2 tablespoons vegetable oil
1 onion, thinly sliced
1 (4.5 ounce) can mushrooms, drained
1 (8 ounce) can tomato sauce
3 tablespoons brown sugar
1 1/2 teaspoons distilled white vinegar
1 1/2 teaspoons salt
2 tablespoons Worcestershire sauce

DIRECTIONS
In a large heavy skillet, heat oil over medium-high heat. Brown pork in oil. Drain off excess fat.
Place pork, onion, mushrooms, tomato sauce, brown sugar, vinegar, salt and Worcestershire sauce in a slow cooker. Cook on High for 4 hours, or on Low for 6 to 8 hours.

Nutritional Information
Servings Per Recipe: 5
Amount Per Serving
Calories: 273
Total Fat: 13.2g
Cholesterol: 71mg
Sodium: 1156mg
Total Carbs: 15.1g
Dietary Fiber: 1.6g
Protein: 23.4g

RECIPE #15: BROILED TILAPIA PARMESAN

PREP TIME 5 Min
COOK TIME 10 Min
READY IN 15 Min

INGREDIENTS
1/2 cup Parmesan cheese
1/4 cup butter, softened
3 tablespoons mayonnaise
2 tablespoons fresh lemon juice
1/4 teaspoon dried basil
1/4 teaspoon ground black pepper
1/8 teaspoon onion powder
1/8 teaspoon celery salt
2 pounds tilapia fillets

DIRECTIONS
Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.

Nutritional Information
Servings Per Recipe: 8
Amount Per Serving
Calories: 203
Total Fat: 11.4g
Cholesterol: 59mg
Sodium: 144mg
Total Carbs: 0.6g
Dietary Fiber: 0.1g
Protein: 23.5g