Kristen's Recipes

4 lb. Chicken Breast
1/2 C. Vinegar (white, cider, or wine)
10-12 Garlic Cloves, peeled, and halved
1/2 C. Low Sodium Soy sauce
1/2 C. Water
Pepper

Brown chicken briefly on all sides in a large non-stick skillet. Drain off fat. Add garlic, soy, vinegar, water and pepper. Cover and simmer at least 30 minutes or until very tender. Turn chicken once during cooking. Serve with rice to soak up the juice.

Potatoes:
1 large egg white
1/2 tsp. dried thyme
1/4 tsp. salt
1/8 tsp. black pepper
2 large all-purpose potatoes with skins, scrubbed, cut into long thin wedges
2 large sweet potatoes with skins, scrubbed, cut into long thin wedges
1/2 C. packaged corn bread stuffing, crushed
Chicken:
1/2 C. low-fat plain yogurt
1 T. spicy brown or Dijon-style mustard
1 T. spicy brown or Dijon-style mustard
1 T. fresh lemon juice
1 T. fresh lemon juice
1/2 tsp. salt
1/4 tsp. black pepper
4 skinless, boneless chicken breast halves (1 1/2 lb. total), each cut into quarters
1 1/4 C. packaged corn bread stuffing, crushed
1 tsp. dried thyme

Heat oven to 425°. Coat 2 large baking sheets with cooking spray. Potatoes: Beat egg white slightly in large bowl. Stir in thyme, salt and pepper. Add all-purpose potatoes and sweet potatoes; toss to coat. Sprinkle stuffing crumbs over potatoes; toss to coat. Place in single layer on prepared baking sheet. Bake in 425° oven 10 minutes. Chicken: While potatoes are baking, stir together yogurt, mustard, lemon juice, salt and pepper in large bowl. Add chicken; turn to coat. Combine stuffing crumbs and thyme in pie plate. Add chicken, one piece at a time; roll in crumbs to stick. Transfer to prepared baking sheet. Lightly coat chicken with cooking spray. After potatoes have cooked 10 minutes, add chicken to 425° oven. Bake both potatoes and chicken 20 minutes or until chicken is golden brown and potatoes are crispy. To crisp chicken if desired, broil for 3 minutes.

Yield: 6 servings
Calories: 344
Fat: 8g
Fiber: 4g

8 boneless skinless chicken breast
2 whole garlic bulbs (about 14 cloves total)
1 T. Herbal Blend (no salt type like Mrs. Dash)
1 tsp. Pepper Blend
2 fresh limes, juiced

Place chicken in a baking dish (single layer). Coarsely chop garlic and add to remaining ingredients in a small container. Stir together and set aside for 10 min to allow flavors to mix. Spoon over chicken and place in oven at 375 degrees for 45 to 60 minutes.

1 1/2 lb. Lean Ground Turkey Breast
10oz. Package frozen spinach, thawed and drained
1/2 C. Onion, chopped
1/2 C. Carrot, shredded
2 Egg Whites, lightly beaten
1/3 C. Chicken Broth
1-2 tsp. Italian Seasoning
1/4 tsp. Pepper

Heat oven to 350°F. In large bowl, combine all ingredients, mixing lightly but thoroughly. In 13 x 9-inch baking pan or on rack of broiler pan, shape turkey mixture into 9 x 5-inch loaf. Bake 1 hour or until thermometer registers 170°F and center is no longer pink. Let stand 5 minutes before slicing.

40 cloves Garlic
2 T. plus 2 tsp. Olive Oil
8 Chicken Thighs, skined
1 C. Chopped Parsley
Freshly Ground Pepper
Freshly Ground Nutmeg

Pre-heat oven to 375. Blanch Garlic in boiling water for about 30 seconds. Run under cold running water. Trim tops and skin the cloves. Pour olive oil into 3-4 quart casserole with tightly fitting lid. Add garlic and toss lightly to coat. Add chicken and turn to coat with oil. Scatter parsley over top and sprinkle with seasonings. Cover and bake 1 hour.

1 lg. roasting chicken
1 C. chopped onion
1/2 tsp. each black pepper and garlic powder
1 tsp. each thyme, onion powder, cayenne
2 tsp. paprika

In small bowl, thoroughly combine all the spices. Remove giblets from chicken, clean the cavity well and pat dry with paper towels. Rub the spice mixture into the chicken, both inside and out, making sure it is evenly distributed and down deep into the skin. Place in a resealable plastic bag (or cover with saran wrap); seal, and refrigerate overnight. When ready to roast chicken, stuff cavity with onions, and place in a shallow baking pan. Roast, uncovered, at 250 for 5 hours. After the first hour, baste every half hour with pan juices. Let chicken rest about 10 minutes before carving

1 1/2 T. Dijon Mustard
1 T. Lemon Juice
3 Cloves Garlic, minced
1/2 tsp Dried Rosemary
6 small chicken thighs, skinned
3 C. Bran Flakes Cereal
6 T. Parmesan Cheese
Lemon Slices and fresh rosemary sprigs for garnish

Preheat oven to 350 degrees. Combine mustard, lemon juice, garlic, rosemary and some freshly ground pepper. Coat chicken in mustard mixture. In seal-able bag combine bran flakes and parmesan. Seal bag and crush flakes. Place chicken in bag and shake to coat well with crumb mixture. In baking dish coated with non-stick spray, arrange chicken in single layer. Sprinkle remaining crumbs over top. Cover with foil and bake 20 minutes. Remove foil, bake 20 minutes longer, or until juices run clear when pricked with fork.

4 skinless, boneless Chicken Breasts
1 large Carrot, julienned
1 small Zucchini, julienned
1 small Red Bell Pepper, julienned
1 Clove Garlic, finely minced
1 Shallot or Scallion, Finely diced
1/4 C. White Wine
1/4 C. Chicken Stock
Basil, Oregano, and Pepper to taste

4 rectangles of 12” long Parchment Paper Combine garlic, Shallot, wine, stock, and seasoning in a bowl and mix well. Add chicken and marinate at least 15 minutes. Preheat oven to 375 degrees. Place parchment paper on flat surface. Drain marinade from chicken and place breast in center of paper. Place 1/4 of the vegetables on top of the chicken and fold “butcher-style”, crimping until the paper is close to the food. Staple if necessary. Place bundles on baking sheet and bake in the oven for 15 minutes. Allow to cool a few minutes, then cut them open to serve.

2 pounds chicken breast
1/2 cup chopped onion
1 large red sweet pepper, cut into ¾-inch squares
1 8-ounce can pineapple chunks (juice pack)
1/4 cup frozen orange juice concentrate, thawed
2 T. Low Sodium soy sauce
1/8 tsp. ground cloves
2/3 C. long grain rice
1 C. chicken broth
Parsley sprigs or paprika

Place chicken pieces, onion, and red pepper into a large plastic bag set in a deep bowl. In a small mixing bowl stir together undrained pineapple, orange juice concentrate, soy sauce, and cloves. Pour pineapple mixture over chicken mixture in bag. Seal bag. Marinate the mixture in the refrigerator for 4 to 24 hours, turning bag occasionally. Before baking, drain chicken, reserving marinade and vegetables. Set chicken aside. Place uncooked rice in a 12×71/2×2-inch baking dish. Stir chicken broth and the reserved marinade-vegetable mixture into rice. Top with chicken pieces. Cover with foil. Bake in a 375° oven about 1 hour or till chicken and rice are tender. Garnish with parsley or sprinkle with paprika.

2 lb. Chicken Breasts
1/4 C. Reduced Sodium Soy Sauce
1/4 C. Water
1/2 C. White Wine (or Chicken Broth)
2 tsp. Liquid Smoke
1 tsp. Ginger
1/4 – 1/2 C. Brown Sugar
1-2 tsp. Dry Mustard

Mix the 4 liquid ingredients and the ginger in a 9×13” baking pan. Marinate chicken for 1-2 hours, turning halfway through marinating time. Preheat oven to 350 degrees. Leave chicken in marinade. Top chicken with 1/2 C. Brown sugar and mustard. Bake for 40-50 minutes, basting during last 15 minutes of cooking time.

1 lb. Boneless Skinless Chicken Breasts, pounded thin
1/4 C. Dry Table Wine
1 T. brandy
2 Garlic Cloves, minced
1/2 C. Frozen Pearl Onions, thawed
1/2 C. Chicken Stock
1 T. Tomato Paste
1/2 C. Button Mushrooms, halved
Bay Leaf
1 T. Chopped Parsley
1/8 tsp. Thyme
1/8 tsp. Pepper

Combine Wine, brandy and garlic. Pour into nonstick skillet and heat over medium. Add sliced chicken, cover, and cook 2-3 minute. Turn chicken and add onions to pan. Cook another 2-3 minutes, covered. Mix chicken stock and tomato paste in a small dish. Add mushrooms to pan, and pour in broth mixture. Cover and cook 2-3 minutes, or until chicken is fully done. Remove chicken, turn up heat, and cook liquids until reduced by half. Stir in remaining seasonings, and serve over chicken.

1 lb. Chicken Breasts
24-30 asparagus Spears (tough ends removed)
2 T. Lemon Juice
6 Green Onions (chopped)
Pepper

Pre-heat oven at 350 degrees. Cut chicken breasts into 8-10 strips, each about 1″ x 5″. Wrap each strip in corkscrew around 2-3 uncooked asparagus spears. Fasten with toothpicks. Place in uncovered baking dish (sprayed with cooking spray). Sprinkle with Lemon Juice, green onions and pepper. Cover and bake 25-30 minutes. Remove toothpicks. Serve hot immediately or refrigerate until chilled and serve cold.

1 1/2 lb. ground turkey breast
1/2 C. chopped onion
1 T. minced garlic
2 T. minced fresh oregano leaves or 1 T. dried
1/2 tsp. ground cumin
1 tsp. salad oil
1 can (29 oz.) red enchilada sauce
Salt
12 corn tortillas (6 in. wide)
2 C. shredded reduced-fat jack cheese (8 oz.)
Chopped fresh cilantro

In a 5- to 6-quart pan over high heat, stir turkey, onion, garlic, oregano, and cumin in oil until turkey is crumbly and no longer pink, about 4 minutes. Stir in 1 C. enchilada sauce. Add salt to taste. Meanwhile, cut tortillas in half. Arrange a fourth of the halves evenly over the bottom of a shallow 3-quart casserole, overlapping to fit. Sprinkle a fourth of the cheese evenly over the tortillas, then top with a third of the turkey mixture and a fourth of the remaining enchilada sauce, spreading each level. Repeat to make two more layers of tortillas, cheese, turkey mixture, and sauce; top with another layer of tortillas and sauce, then cheese. Bake in a 425° regular or convection oven until cheese is melted and casserole is hot in the center, 18 to 20 minutes. Sprinkle with chopped cilantro.

Yield: 8 servings
Calories: 249
Fat: 5.7g
Fiber: 1.7g

1 (4- to 5-pound) roasting chicken
1/2 tsp. pepper
1/2 tsp. paprika
1 medium onion, trimmed and quartered
1 celery stalk, cut into 3-inch pieces
1 medium carrot, cut into 3-inch pieces
1 garlic clove
1 bay leaf
Cooking spray

Preheat oven to 400°F. Remove and discard giblets and neck from chicken. Rinse chicken under cold water; pat dry. Trim fat from chicken. Combine pepper and paprika. Sprinkle seasoning mixture over breast, drumsticks, and into the body cavity. Place onion, celery, carrot, garlic, and bay leaf in body cavity. Tie ends of legs together with cord. Lift wing tips up and over back; tuck under chicken. Place chicken, breast side up, on a broiler pan coated with cooking spray. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 400°F for 1 hour or until meat thermometer registers 180°F. Cover chicken loosely with foil; let stand 10 minutes. Discard skin, vegetables, and bay leaf. Save the carcass and make delicious Chicken Stock!

Chicken Broth for sautéing
1 C. Thinly sliced, peeled potatoes
5 oz. Ground Turkey Breast
1/2 C. Diced Onion
1/2 C. Diced Green Bell Pepper
1/2 C. Sliced Carrot
1 Garlic Clove, minced
1 C. Canned Tomatoes, chopped, liquid reserved
1 T. Chopped Parsley
1/4 tsp. Thyme
1/4 tsp. Pepper

In nonstick skillet, heat chicken broth. Add potatoes and turkey. Cook over high heat, stirring constantly, until turkey is cooked through. Transfer to plate and set aside for now. Add chicken broth to pan. Add onion, bell pepper, carrot and garlic and sauté over high heat until tender crisp, about 2-3 minutes. Return meat-potato mixture to the pan. Add remaining ingredients; bring to a boil. Reduce heat to low, cover and let simmer, stirring occasionally, until flavors blend and potatoes are tender, about 10 minutes.

4 turkey Cutlets
1 C. uncooked white rice
1/2 onion, thinly sliced
1/2 bell pepper (any color), thinly sliced
1 C. Water
1 C. tomato juice
1/4 C. ketchup
1/4 C. vinegar
2 T. Worcestershire sauce
2 T. Brown Sugar
1/2 T. paprika
1 tsp. dry mustard
1 tsp. salt, optional
1/2 tsp. chili powder
1/8 tsp. pepper

Brown chops on both sides in non-stick pan with a tightly fitting lid. Place onion and pepper rings on top. Scatter rice on top and around chops. Combine remaining ingredients and pour over all. Reduce heat to low, cover and simmer 30-40 min.

Yield: 4 servings
Serving Size: 1 4oz. Turkey Chop + 1/4 cooked rice & veggies (about 2/3 C.)

Calories: 343
Fat: 1.2g
Fiber: 1.3g

2 sun dried tomatoes, not packed in oil
1/2 C. frozen chopped spinach, thawed
1/2 tsp. lemon zest
1 tsp. unsalted butter, softened
1 T. fresh parsley, minced
2 boneless skinless chicken breast halves

Cover sun dried tomatoes with boiling water in a bowl. Let stand 5 minutes and drain. Finely chop tomatoes. Press excess liquid from spinach and combine with tomatoes and remaining ingredients, except chicken. Set aside. Preheat oven to 350°F. Place chicken breasts between two sheets of wax paper and pound lightly with a mallet or other heavy flat object to flatten slightly. Divide spinach mixture into equal portions and spread over each chicken breast. Roll up chicken breasts and secure with toothpicks. Arrange chicken in a shallow pan and bake 35-40 minutes, or until chicken is opaque throughout. Remove toothpicks before serving.

4 chicken breasts
3 zucchini (halved lengthwise and thinly sliced)
1 small onion
1 red or yellow bell pepper
1 15 oz. can NO SALT diced tomatoes
2 8 oz. cans NO SALT tomato sauce
1-2 T. garlic, minced
1/2 – 1 tsp. crushed red peppers
1 tsp. black pepper
2 T. Italian herbs
Cooked rice (I toss in a bit of celery and carrots in mine)

Place four chicken breasts in a frying pan in about 1/4 inch of water. Bring to a boil and begin steaming chicken breasts. Cook chicken breasts so that the outsides turn white. Add onions, garlic, bell pepper, tomatoes, tomato sauce, crushed red peppers, Italian herbs, and black pepper. Reduce heat to medium, cover and allow to cook for about 10 minutes at a good simmer. Watch your liquids and make sure they don’t all cook out. Then add sliced zucchini and cook another 7-10 minutes until zucchini is tender but not mushy.

You can vary the heat of this dish by altering the amount of crushed red peppers. WARNING: as with most peppered foods, the flavors INCREASE in heat the longer they are kept. So be sure to be a little gentle on the heat the night before if you want to be able to eat it the next day!!

6 dried black Chinese mushrooms, soaked in hot water to cover for 20 minutes, rinsed, stems discarded, and chopped
3 garlic cloves, minced
1 large onion, finely chopped
1 T. minced fresh ginger root
1 large carrot, shredded
1/3 cup chopped fresh coriander
1/2 head cabbage, shredded
1/2 bunch bok choi, shredded
2 T. low sodium soy sauce (or Braggs)
1 tsp. Splenda
1 lb. lean ground chicken or turkey or pork
1 cup cooked rice or chopped up Thai-style rice noodles (soaked or cooked)
40 spring-roll wrappers (give or take a few)
Egg wash made by beating 1 large egg white with 1 tsp. water

Stir fry first 8 ingredients using veggie or chicken broth till cabbage is tender. Let cool. In a large bowl combine everything except the wrappers and egg wash. Wet wrappers with hot water to soften and place on rack. (just a few at a time) Put 1 softened spring-roll wrapper on a work surface, keeping the remaining wrappers covered with wax paper. Spread a heaping T. of the filling in the center, leaving space at the sides and brush the edges with some of the egg wash. Roll kind of like a burrito, rolling up the filling in the wrapper, sealing the roll using some of the remaining egg wash. Let dry for a little while and bag ’em up and chill ’em. Makes about 40 spring rolls

Dipping Sauce

2 tsp. balsamic vinegar
1/4 cup fresh lime juice
2 T. water
2 garlic cloves, minced and mashed to a paste
2 T. Splenda
Dried hot red pepper flakes to taste

In a small bowl, mix all together.

6 Skinless Boneless Chicken Breasts
1 T. Olive Oil
1/2 tsp. Black Pepper
1 1/2 T. Tomato Paste
3 Cloves of Garlic (crushed)
1 cup Chicken Broth
1/4 cup Balsamic Vinegar
4 T. Scallions (chopped)
1 T. Honey

Heat oil in a medium/large frying pan. Add chicken and brown on all sides (around 10 minutes) Remove from pan and drain off any excess fat. Add remaining ingredients to the pan & bring to a boil. Return the chicken to the pan & reduce heat. Simmer for 30 minutes.

215 calories per breast

Stuffing:

1/2 cup finely chopped onion
1/4 cup finely chopped carrot
2 T. finely chopped celery
2 T. finely chopped scallions
1 T. fresh tarragon, chopped, or 1 tsp. dried, crushed
1 T. finely chopped fresh chervil, or 1 tsp. dried, crushed
1 T. finely chopped parsley
pinch dried sage
2 slices whole-wheat bread, crumbled
2/3 cup fat-free chicken stock
1/2 tsp. seasoned salt

Paprika Sauce:

2 T. finely chopped shallots
2 T. finely chopped onion
3 cups diced red bell peppers
1 tsp. paprika
11/2 cups fat-free chicken stock
1 T. light sour cream
pinch freshly ground black pepper

4 boned and skinless chicken breast halves, all visible fat removed (1 pound)

To make the stuffing, combine the onion, carrot, celery, and scallions in a saucepan and cook over low heat, covered, for 10 minutes, or until the onion is translucent, adding a little water if necessary to prevent scorching. Remove from the heat, add all the remaining ingredients for the stuffing, and mix well. Set aside. Preheat the oven to 450°F. To make the sauce, spray a saucepan with non-stick cooking spray and place it over medium-low heat. Add the shallots, onion, and red peppers and cook, stirring frequently, for about 10 minutes, or until tender. Add the paprika and stock and continue cooking until reduced by half. Cover to keep warm and set aside. Cut an incision in the thickest part of each chicken breast to form a pocket. Spoon one-fourth of the stuffing into the pocket of each chicken breast and place in a baking dish. Bake the chicken breasts for 8 to 10 minutes, or until done. Just before serving, stir the sour cream and pepper into the paprika sauce and spoon about 1/3 cup of the sauce over each serving.

Yield: 4 servings
Serving Size: 1 chicken breast topped with 1/3 cup of sauce

Calories: 261

1/2 C. Plain nonfat Yogurt
1 Onion, chopped
1/4 tsp. Ground Ginger
2 Cloves Garlic, minced
1 T. Lime Juice
1 1/2 tsp. Ground Coriander
1/2 tsp. Cumin
1/4 tsp. Cardamom
1/4 tsp. Turmeric
1/8 tsp Cayenne Pepper
1 Chicken, quartered and skinned.

Combine all ingredients and mix thoroughly. Place chicken in baking dish, add yogurt mixture, cover and marinate in the refrigerator at least four hours, turning occasionally. Broil chicken 8 minutes on each side, then reduce oven to 325 and transfer chicken to baking dish sprayed with non-stick cooking spray. Cover with foil and bake 10 minutes. Garnish with lime slices if desired.

4 4oz. Turkey tenderloin steaks, about 1/2-inch thick
1 tsp. Ground cumin
1/8 tsp. Pepper
1 T. Sugar
2 T. Vinegar
1 1/2 tsp. Cornstarch
1 lg. Tomato, seeded and chopped
1 C. Chopped zucchini
1/4 C. Sliced green onions
1 4oz. Can diced green chili peppers, drained
2 C. Hot cooked rice

Rinse turkey steaks; pat dry. Stir together cumin and pepper; sprinkle on both sides of the turkey steaks. In a 12×71/2×2-inch dish arrange the turkey with meaty portions toward the edges of the dish. Cover with vented microwave-safe plastic wrap. Cook on 100% power (high) for 6 to 7 minutes or till turkey is tender and no longer pink, rearranging once. Cover to keep warm. For sauce, in a 4-cup measure stir together sugar, vinegar, and cornstarch. Stir in tomato, zucchini, green onions, and chili peppers. Cook, uncovered, on high for 5 to 7 minutes or till mixture is thickened and bubbly, stirring after every minute. Cook on high 1 minute more. Spoon over turkey. Serve with hot cooked rice.

1-1/2 lbs. turkey fillets / tenderloin
2 T. (Rice) Flour
Pepper
1 onion, diced
2 cloves garlic, minced
1-1/2 C. no sodium added canned crushed tomatoes
1 T. fresh rosemary, chopped
1 T. fresh thyme, chopped
2 tsp. capers
1/2 C. fresh parsley, minced

In a ziploc bag, place the turkey fillets with the flour and pepper. Shake the bag until the turkey fillets are coated with flour. Spray a little pam on a paper towel, then wipe the inside of a skillet. _Heat over medium high heat. Add the turkey fillets and sauté on each side for 4 minutes. Remove from the skillet. In the same pan, sauté the onion and garlic in a little stock or water, for 5 minutes, or until the onions begin to brown. Add the crushed tomatoes. Bring to a boil. Lower the heat and let simmer for 5 minutes. Add the turkey, rosemary, thyme, and capers to the skillet. Simmer over low heat for 10 minutes. Add the parsley and serve.

1 C. Onion, finely chopped
1 tsp. Minced Garlic
2 C. Japanese Eggplant, halved lengthwise, then cut into chunks
1 lb. Ground Turkey
1 tsp. Dried Basil
1/2 tsp each Dried Oregano, Salt, Cinnamon
1/4 tsp. Pepper
8oz. Can Tomato Sauce
1 T. Butter
1/2 C. Egg Beaters
1 C. Skim Milk
1 C. Flour
1/4 tsp. Salt
1/4 C. Shredded reduced fat Sharp Cheddar Cheese
2 T. Parmesan Cheese

Cook Onion, garlic, and eggplant in a nonstick pan over medium-high heat, stirring constantly, 5-7 minutes, or until onion is soft and eggplant is golden brown. Remove vegetables from skillet and set aside. Coat with cooking spray, add turkey, and cook over medium heat, stirring, until no longer pink. Add seasonings, tomato sauce and eggplant mixture. Bring to a boil, reduce heat and simmer, covered, 20 minutes, stirring occasionally. Meanwhile preheat oven to 425. In medium bowl, lightly beat eggs. Add milk and beat until well blended. Add flour and salt. Beat until batter is smooth. Place butter in a pie pan. Set pan in oven for butter to melt. Pour batter into heated pie plate when turkey is done cooking, and place turkey in center of batter. Spread turkey mix to 1” of edge. Sprinkle with cheddar and Parmesan cheese. Bake 30 minutes, until brown and puffy. Cut into wedges and serve.

Salad

2 tsp extra virgin olive oil
2 tsp balsamic vinegar
1/2 tsp chopped fresh rosemary
1/8 tsp salt
1/8 tsp ground black pepper
11/2 c halved red cherry tomatoes
1/2 med red onion, chopped
4 C. Italian-style salad greens or baby greens with fresh herbs

Turkey

2 tsp chopped fresh rosemary
1 1/2 tsp grated lemon peel
1/2 tsp salt
1/4 tsp ground black pepper
1 lb turkey breast cutlets

To make the salad: In a large bowl, whisk together the oil, vinegar, rosemary, salt, and pepper. Add the tomatoes and onion, and toss gently. Set aside while preparing the turkey. To make the turkey: Preheat the broiler. Coat the broiler pan with olive oil cooking spray. In a cup, combine the rosemary, lemon peel, salt, and pepper. Rub over the turkey. Place the turkey on the prepared pan. Broil the turkey 4-6″ from the heat for 5 minutes, turning once, or until no longer pink. Add the greens to the salad, toss lightly, and place it on a platter. Top with the turkey.

Yield: 4 servings

Calories: 190
Fat: 6g
Fiber: 3g

1 egg white beaten
1/4 Cup water
1/3 Cup ground almonds
1/3 Cup seasoned bread crumbs
1-1/2 Pounds Turkey Breast Cutlets
2 tsp. vegetable oil
3 T. fresh lemon juice
3 T. dry white wine

In shallow bowl combine egg white and water. On shallow plate combine almonds and bread crumbs. Dip turkey cutlets into egg mixture, then into crumbs. In large non-stick skillet, over medium-high heat, sauté cutlets in margarine 1 to 2 minutes per side or until turkey cutlets are no longer pink in center. Remove from pan and keep warm. Remove pan from heat. Add juice and wine to pan; return to low heat until mixture bubbles. To serve, place cutlets on large platter and pour wine mixture over cutlets.

Yield: 4 servings

Calories 322

1 cup fresh or frozen cranberries
1 cup reduced-sodium chicken broth
1/4 cup frozen tangerine juice concentrate, thawed
2 tsp. grated lemon zest
4 turkey cutlets (4 oz. each), halved
3 T. all-purpose flour
1/4 tsp. salt
1/4 tsp. pepper
1 T. plus 1 tsp. olive oil
1 T. light brown sugar
1 T. dark rum (optional)

In a small saucepan, combine the cranberries, chicken broth, tangerine juice concentrate, and lemon zest, and bring to a boil over medium-high heat. Reduce the heat to low and simmer, uncovered, while you prepare the turkey. In a shallow bowl, combine the flour, salt, and pepper. Dredge the turkey in the seasoned flour; reserve the excess flour. In a large nonstick skillet, heat the oil over medium-high heat. Add the turkey and cook until golden, about 3 minutes per side. Transfer the turkey to a plate and cover loosely to keep warm. Stir in the reserved dredging flour and cook, stirring, until the flour is no longer visible, about 30 seconds. Add the simmering tangerine juice-cranberry mixture, the brown sugar, and rum (if using), and cook until the sauce is slightly thickened, 1 to 2 minutes. Return the turkey to the skillet and turn to coat with the sauce. Cook until heated through, 1 to 2 minutes.

Yield: 4 servings
Serving Size: 2 Cutlets with Sauce

Calories: 254
Fat: 5.4
Fiber: 1.4

Dipping sauce:
2 T. water
2 T. rice vinegar
2 T. low-sodium soy sauce
1/2 tsp. dark sesame oil
2 garlic cloves, minced

Dumplings:

1 cup sliced shiitake mushroom caps
1/2 cup sliced green onions
1/4 cup sliced carrot
2 T. minced peeled fresh ginger
2 T. rice vinegar
3 large egg whites, lightly beaten
2 cups chopped skinned cooked turkey
24 (4-inch) gyoza skins (or wanton wrappers)
2 tsp. vegetable oil, divided
1/2 cup water, divided

To prepare dipping sauce, combine first 5 ingredients, stirring well with a whisk. To prepare dumplings, place mushrooms, onions, carrot, ginger, and vinegar in a food processor; pulse until coarsely chopped, scraping sides. Combine mushroom mixture and egg whites in a large bowl; add turkey, stirring until combined. Working with 1 gyoza skin at a time (cover remaining skins to keep from drying), spoon about 1 T. turkey mixture into center of each skin. Moisten edges of skin with water. Fold in half, pinching edges together to seal. Place dumpling on a baking sheet (cover loosely with a towel to keep from drying). Repeat procedure with remaining skins and turkey mixture. Heat 1 tsp. vegetable oil in a large nonstick skillet over medium-high heat. Arrange half of dumplings in pan; cover and cook 5 minutes or until lightly browned. Turn dumplings; add 1/4 cup water. Cover and simmer 5 minutes. Remove from pan; keep warm. Wipe pan dry with a paper towel. Repeat procedure with remaining vegetable oil, dumplings, and water. Serve warm with dipping sauce.

Yield: 8 servings
Serving size: 3 pot stickers and about 2 tsp. dipping sauce

Calories 144

1-1/2 lbs. turkey fillets
2 T. Flour
Pepper
1 onion, diced
2 cloves garlic, minced
1-1/2 C. sodium free canned crushed tomatoes
1 T. fresh rosemary, chopped
1 T. fresh thyme, chopped
2 tsp. capers
1/2 C. fresh parsley, minced

In a Ziploc bag, place the turkey fillets with the flour and pepper. Shake the bag until the turkey fillets are coated with flour. In a large skillet over medium heat, heat a little stock or water. Add the turkey fillets and sauté on each side for 4 minutes. Remove from the skillet. In the same skillet, sauté the onion and garlic for 5 minutes until the onions begin to brown. Add the crushed tomatoes. Bring to a boil. Lower the heat and let simmer for 5 minutes. Add the turkey, rosemary, thyme, and capers to the skillet. Simmer over low heat for 10 minutes. Add the parsley and serve.

1 C. Skim Milk
3 T. Flour
1 sm. Onion
2 cloves
1 bay leaf
1/4 tsp. Each: Paprika, Sage, salt, Tabasco
1/8 tsp. Nutmeg
2 lg. Eggs, separated, plus 3 lg. Egg Whites
3/4 C. Cooked Turkey, finely chopped
1/4 C. Cooked Carrot, finely chopped
1/4 C. Tiny Frozen Peas

Preheat oven to 400 degrees. In medium heavy saucepan over low heat which milk into flour. Stud the onion with the cloves and add to the pan along with bay leaf. Cook, stirring until quite thick, about five minutes. Remove from heat and discard onion, cloves, and bay leaf. Stir in the spices and Tabasco; set aside. In large bowl whisk egg yolks until just blended. Stir in a little of the hot mixture to eggs, stirring quickly to prevent curdling, then add eggs back to the saucepan. Stir in the turkey, carrots, and peas. Beat the egg whites until stiff, but not dry. Gently folk into the turkey-vegetable mixture. Lightly coat a 11/2 qt. Souffl� pan with nonstick spray. Pour in the turkey mixture and bake, uncovered, about 25 minutes, until puffy and golden. Serve at once, as souffl� will fall.