Kristen's Recipes

2 T. olive oil
4 sweet red, green or yellow peppers (or combination), cored, seeded, cut in 1/2-inch-thick slices
2 large onions, halved and cut crosswise into 1/4-inch-thick slices
1 fennel bulb, trimmed, thinly sliced
5 large cloves garlic, finely chopped
2 tsp. dried oregano
1/2 tsp. salt
1/4 tsp. black pepper
6 sweet or hot Italian-style turkey sausage links (about 1 1/4 lb.)
1 large tomato, seeded, chopped
3 C. hot cooked spaghetti

Pour oil into large roasting pan or 13 x 9 x 2-inch baking pan. Place pan in oven while heating to 425°. Add peppers, onions, fennel, garlic, oregano, salt and pepper to hot pan; toss with oil. Bake in 425° oven 15 minutes. Heat large nonstick skillet over medium-high heat. Prick sausages all over with fork. Add to skillet; brown all over, 5 to 10 minutes. Remove pan from oven. Reduce heat to 375°. Add tomato to pan. Put sausages on top). Bake in 375° oven 30 minutes or until sausages are cooked. Serve over 1/2 C. cooked spaghetti per serving.

Yield: 6 servings
Calories: 342
Fat: 11g
Fiber: 5g

1 (4 pound) whole chicken, cut into pieces
4 lemons, halved
6 cloves garlic, minced
1 T. curry powder
Pepper to taste

Preheat oven to 350 degrees F (175 degrees C). Place chicken pieces in a 9×13 inch baking dish. Squeeze lemon halves over the chicken, then sprinkle with the garlic, curry powder and salt and pepper to taste. Bake at 350 degrees F (175 degrees C) for 1 hour or until chicken is cooked through and juices run clear.

2 Boneless, Skinless Chicken Breasts
2 tsp. Fresh Lemon Juice
1/2 tsp. Marjoram
Lemon Slices
1 C. Fresh Green Beans

Center chicken breasts on 12” sheet of aluminum foil. Stir together lemon juice and marjoram. Divide equally over each piece of chicken. Place 1-3 lemon slices on the chicken. Lay 1/2 C. green beans in each packet, either on top of the lemon slices, or in a small bundle to the side. Fold up foil to make packets. Place on baking sheet at cook at 350 degrees for about 30 minutes.

Marinade:

1/2 cup (2-inch) sliced green onions
2 T. ground allspice
2 T. fresh or 2 tsp. dried thyme
2 T. fresh lime juice
2 T. vegetable oil
1 T. soy sauce
1 T. honey
1-1/2 tsp. grated peeled fresh ginger
1-1/2 tsp. black pepper
3/4 tsp. salt
3/4 tsp. Worcestershire sauce
1/2 tsp. ground nutmeg
1/2 tsp. ground cinnamon
1/2 tsp. habanero hot pepper sauce or any other hot pepper sauce
1/4 tsp. ground cloves
2 garlic cloves, minced
1 habanero pepper, seeded and chopped (optional)

Turkey:

12 (2-ounce) turkey cutlets
1-1/2 tsp. Jamaican jerk seasoning (such as Spice Islands)
1 T. vegetable oil, divided
Cranberry-Habanero Salsa

To prepare marinade, combine first 17 ingredients in a blender or food processor, and process until mixture forms a paste; divide mixture in half, reserving 1/4 cup for another use. To prepare turkey, combine 1/4 cup marinade, cutlets, and jerk seasoning in a zip-top plastic bag; seal and toss well to coat. Marinate in refrigerator 4 hours or overnight, turning bag occasionally. Remove cutlets from bag, and discard marinade. Heat 1 tsp. oil in a large nonstick skillet over medium-high heat. Add 4 cutlets, and sauté for 1 minute on each side or until done. Repeat procedure with the remaining oil and cutlets. Serve with Cranberry-Habanero Salsa.

Yield: 4 servings
Serving size: 3 cutlets and 1/4 cup salsa

Calories: 316
Fat: 10g
Fiber: 0g

1 pound thin turkey cutlets
1/4 tsp. coarsely ground black pepper
4 tsp. olive oil
3 medium shallots, thinly sliced
3 T. balsamic vinegar
1 T. honey
Chopped parsley (optional)

Prepare cutlets: If necessary, pound cutlets to 1/4-inch thickness. Sprinkle cutlets with pepper. In nonstick 12-inch skillet, heat 2 tsp. olive oil over medium-high heat until hot. Add cutlets and cook 5 to 6 minutes, until golden, turning once. Transfer cutlets to platter; cover with foil to keep warm. Prepare sauce: In same skillet, heat 2 tsp. olive oil over medium heat until hot. Add the 3 medium shallots and 2 T. water. Cover skillet and cook for 6 to 8 minutes, until ingredients are tender and lightly browned. Add 3 T. balsamic vinegar, 2 T. water, and 1 T. honey, and cook over medium heat for 2 minutes, uncovered, stirring. To serve, pour sauce over warm cutlets. Garnish with chopped parsley, if you like.

Notes: This is delicious. You can’t get around using the oil on the chicken … getting it browned and a little crispy made it 100% better than it would be if it were just sauté’d in stock. However, I skip the oil in the sauce step. Just use a little more water or chicken stock and get your shallots softened in that. There should be enough oil and poultry bits in the bottom of the pan to give it a nice browned flavor anyway. I chopped my shallots instead of slicing them, to make the sauce more smooth. Then I put my warmed cutlets into the pan of sauce, turned it to coat, and served it that way, with the parsley on top. There really wasn’t enough sauce to spoon over, and coating them made them just delicious.

I’d recommend that you get the sauce pan cleaned up right away while it is still warm if possible. I let it cool too long in the pan and the honey in it made clean up ugly. I will definitely made this recipe again. It was a hit with the hubby too (if he’d known there was VINEGAR in it, no way he’da tried it ;))

1/4 C. olive oil
1 1/2 lb. small red potatoes with skins, cut into quarters (eighths if large)
1/2 lb. green beans, halved crosswise
1 sweet red pepper, cored, seeded and cut into 12 slices
1 tsp. salt
4 boneless, skinless chicken breast halves (1 1/4 lb. total)
2 T. fresh lemon juice
1/4 tsp. black pepper
2 T. finely chopped fresh parsley
6 C. chopped romaine or leaf lettuce

Into large roasting pan, pour 2 T. olive oil. Place pan in oven while heating to 425°. When oven is heated, add potatoes, green beans and sweet pepper to hot oil in roasting pan. Season with 3/4 tsp. salt; toss to coat potatoes. Return roasting pan to 425° oven and roast vegetables for 30 minutes or until potatoes are tender and vegetables are browned. Meanwhile, in large skillet, bring enough lightly salted water to cover chicken, to simmering. Add chicken breast halves; simmer just until chicken is cooked through, about 10 minutes (internal temperature should register 170° on instant-read thermometer). Remove chicken to cutting board; let stand 5 minutes. Cut into small pieces. In large bowl, whisk together the remaining olive oil, lemon juice, remaining salt and the pepper. Add vegetables, chicken and parsley; gently toss to evenly coat all the ingredients. Divide lettuce among 6 bowls or plates. Top with chicken mixture. Serve warm.

Yield: 6 servings
Calories: 286
Fat: 12g
Fiber: 5g

4 4oz. Turkey Breast Cutlets
3 T. Flour
Nonstick cooking spray
3/4 C. Onion, chopped
3/4 C. Fresh Cranberries
1/2 C. Chicken Broth
2 T. Sugar
2 T. Red Wine Vinegar
2 T. Undiluted Orange Juice Concentrate

Place cutlets between heavy duty plastic wrap and flatten to 1/8 inch thickness using meat mallet or rolling pin. Dredge in flour. Heat cooking spray in large skillet over medium heat. Add cutlets and cook 2 minutes on each side. Transfer to a platter and keep warm. Increase heat to medium-high and add onions; sauté until tender. Add cranberries and remaining ingredients. Bring to a boil. Reduce heat, and simmer 3-4 minutes or until cranberries pop. Spoon over cutlets and serve.

Yield: 4 Servings
Serving Size: 1 Cutlet + 1/4 Sauce

Calories: 204
Fat: .9g
Fiber: .8g

8oz. Can Unsweetened Pineapple slices, in juice
1 tsp. Garlic, chopped
1 tsp. Cornstarch
1 tsp. Worcestershire Sauce
1 tsp. Dijon Mustard
1/2 tsp. Dried Thyme
4 Chicken Breasts (boneless, skinless)

Preheat oven to 400 degrees. Drain pineapple, reserving juice. Combine juice, garlic, cornstarch, Worcestershire, mustard, and thyme. Arrange chicken in 8” x 8” pan that has been sprayed with non-stick cooking spray. Pour juice over chicken and bake 20 minutes. Add a pineapple slice to each chicken piece and return to each oven for 5 minutes.

Yield: 4 servings
Serving Size: 4oz. Chicken Breast w/ pineapple slice

Calories: 170
Fat: .6g
Fiber: .3g

Notes: Simple and good. Unless your husband hates pineapple, like mine does 😉

1 head cabbage
12 oz. ground turkey breast
3/4 cup uncooked white rice
1/4 cup chopped parsley
2 T. chopped basil leaves
3/4 tsp. freshly ground black pepper
1 tsp. sugar
8 garlic cloves, thinly sliced
2 T. chopped mint leaves

Citrus Sauce:

1/4 cup thawed frozen orange juice concentrate
2 T. fresh lemon juice
1/4 cup water

Cut the center core out of the cabbage, then hold it under running water, allowing the leaves to separate before removing them. Remove the leaves whole, if possible, being careful not to tear them. Arrange the leaves in a steamer basket and steam until they are pliable, 2 to 3 minutes. Combine the ground turkey, rice, parsley, basil, salt, pepper, and sugar in a bowl and mix well. Place 2 T. of the mixture in the center of each of 16 steamed cabbage leaves and fold the leaf around it. Squeeze each cabbage roll in the palm of your hand to get rid of any excess liquid. Spray a large skillet with non-stick cooking spray. Arrange the cabbage rolls in the skillet and sprinkle the garlic and mint over the top. Cook over medium heat until the cabbage rolls start to brown. Pour in enough hot water to cover the rolls and bring to a boil. Reduce the heat to low and simmer, uncovered, for 1 hour. Combine the orange juice concentrate and lemon juice with the 1/4 cup of water and mix well. Pour the juice mixture over the cabbage rolls and allow to simmer for 5 more minutes.

Yield: 16 rolls
Serving Size: 1 roll

Calories: 72

1/4 lb. Carrots, peeled and thinly sliced
1/4 lb. Turnips, peeled and thinly sliced
3/4 lb. Potatoes, thinly sliced
4 Lemon Slices
2 skinless Chicken Beasts, with Bone
1T. Dried mixed herbs of choice
2 T. plus 2 tsp. Water

Pre-heat oven to 375 degrees. Combine first four ingredients in a baking or roasting pan. Place chicken on top. Combine herbs and water and pour over chicken. Bake 50 minutes, uncovered, or until chicken is done and vegetables are tender.

Add the following to a blender:

3 fresh tomatoes cut into fourths or six roma tomatoes, halved.
2 cloves of garlic
1/4 to 1/2 red onion depending on size cut into quarters.
2 to 3 tsp of oregano
2 to 3 tsp of basil
1/2 green bell pepper cut in quarters.
2 tsp. lemon juice
2 to 3 T. tomato paste
1 packet of Splenda.

Blend ingredients. Simmer for 15 to 20 minutes. After the sauced has been cooked, combine with

8oz of dry brown rice penne cooked al dente.
1 pkg. of ground turkey browned.
1-2 Dashes Worcestershire sauce.

Pour into 9×13 rectangular glass casserole dish. Sparsely sprinkle top with ground oatmeal. Bake at 350 degrees for 15 to 20 minutes. Cut dish into 8 portions and there you have it.

To a pound of ground turkey, add the following seasonings to make sausage taste as listed. Amounts will vary on taste. Generally go heavy on herbs and non-hot spices, medium on sweetener (Splenda), and light on the really hot spices like cayenne (unless you really LIKE spicy food!)

Breakfast Sausage

paprika
Splenda
black pepper
sage
thyme
nutmeg
cayenne pepper

Bratwurst

white pepper
nutmeg
onion powder
dry mustard

Polish Sausage

black pepper
white pepper
Splenda
coriander
garlic powder
dry mustard
marjoram
mace (can use a little nutmeg, if you can’t find mace)

Italian Sausage

black pepper
ground/cracked fennel seed
Splenda
crushed red pepper flakes

1 lb. Ground Turkey Breast
Garlic & Ginger to taste
1 Bag “Broccoli-Slaw” – found with bagged salads in grocery store
1 container sliced mushrooms
1 Red Onion, sliced thin.
Braggs Aminos

Sauté ground turkey until cooked, drain if necessary. Add ginger, garlic, the bag of salad, the mushrooms, and the red onion. Cook for several minutes until the vegetables are softened. Add Braggs to taste (around a tsp.). Serve mixture over rice noodles, or wrapped in cabbage leaves or rice paper wrappers.

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!!