Sprinkle with sesame seeds and stir-fry for 2 more minutes.
2 Drizzle peas with soy sauce and stir-fry for 1 more minute.
Exchanges/Choices 1 Vegetable
Calories 25 Calories from Fat 5
Total Fat 0.5g Saturated Fat 0.1g Trans Fat 0.0g Cholesterol 0mg Sodium 35mg Potassium 60mg Total Carbohydrate 4g Dietary Fiber 1g Sugars 2g Protein 1g Phosphorus 25mg
Chef’s Tip
Sesame seeds provide a lot of flavor—and toasting them enhances that flavor even more.
Makes: 6 servingsServing Size: 1/6 recipePrep Time: 10 minutes
nonstick cooking spray
3/4 pound 93% lean ground turkey
1 egg
1/2 cup old-fashioned oats
1 finely diced onion
1 garlic clove, minced
3/4 cup salsa, divided
1 Preheat oven to 400°F. Coat a 5 × 9-inch loaf pan with cooking spray. In a large mixing bowl, combine turkey, egg, oats, onion, garlic, and 1/2 cup salsa. Mix thoroughly.
2 Place turkey mixture in loaf pan and spread evenly. Top with remaining 1/4 cup salsa. Bake for 50–60 minutes.
Exchanges/Choices 1/2 Carbohydrate • 2 Lean Meat
Calories 145 Calories from Fat 55
Total Fat 6.0g Saturated Fat 1.5g Trans Fat 0.1g Cholesterol 70mg Sodium 240mg Potassium 295mg Total Carbohydrate 9g Dietary Fiber 2g Sugars 2g Protein 14g Phosphorus 165mg
Chef’s Tip
Who said meatloaf has to be boring? Serve this zesty dish with Smashed Potatoes.
Makes: 4 servingsServing Size: 1 steakPrep Time: 20 minutes
4 limes, juiced (about 1/2 cup lime juice)
1/2 cup whole cilantro leaves
2 garlic cloves, sliced
1 pound flank steak, cut into 4 4-ounce steaks
1/2 tsp salt (optional)
1/2 tsp ground black pepper
1 Prepare an indoor or outdoor grill.
2 Combine lime juice, cilantro, and garlic in a large bowl. Add steaks and marinate for 15 minutes in the refrigerator.
3 Remove steaks from marinade. Season meat on both sides with salt and pepper. Grill over medium-high heat for 5–7 minutes on each side.
4 Slice thinly against the grain to serve.
Exchanges/Choices 3 Lean Meat
Calories 155 Calories from Fat 55
Total Fat 6.0g Saturated Fat 2.5g Trans Fat 0.0g Cholesterol 40mg Sodium 50mg Potassium 305mg Total Carbohydrate 2g Dietary Fiber 0g Sugars 0g Protein 22g Phosphorus 180mg
Dietitian’s Tip
The bold flavors of cilantro, lime juice, and garlic make a great-tasting dish without added fat.
Garlic and Herb-Mashed Parsnips
Makes: 4 servingsServing Size: 1/2 cupPrep Time: 15 minutes
8 medium parsnips, peeled and cubed
4 whole garlic cloves, peeled
3 Tbsp fat-free milk
1 tsp chopped fresh parsley
1 tsp chopped fresh tarragon
1/2 tsp salt
1/4 tsp ground black pepper
1 Fill a large saucepan 2/3 full with water and bring to a boil. Add parsnips and garlic cloves. Boil for 10–15 minutes or until parsnips are soft. Drain.
2 In a medium bowl, add all ingredients and, with an electric mixer or a whisk, beat until puréed.
Exchanges/Choices 2 Starch
Calories 150 Calories from Fat 5
Total Fat 0.5g Saturated Fat 0.1g Trans Fat 0.0g Cholesterol 0mg Sodium 315mg Potassium 755mg Total Carbohydrate 35g Dietary Fiber 7g Sugars 10g Protein 3g Phosphorus 150mg
Chef’s Tip
If you don’t like the flavor of tarragon, try basil in this recipe instead.
Makes: 4Serving Size: 4 ounces chicken and 1/2 cup quinoaPrep Time: 15 minutes
1/2 cup quinoa
1 14.5-ounce can fat-free, low-sodium chicken broth, divided
nonstick cooking spray
2 medium onions, thinly sliced
1 large yellow or orange bell pepper, thinly sliced
1 pound boneless, skinless chicken breasts
1 Tbsp cornstarch
1 Tbsp minced garlic
2 Tbsp smoked paprika
1 tsp dried thyme
1 tsp salt (optional)
1/2 tsp ground black pepper
1 Preheat oven to 375°F.
2 Rinse quinoa in a colander under cold water. Combine rinsed quinoa and 1 cup chicken broth in a medium saucepan. Bring to a boil, and then reduce to a simmer and cover. Cook for 15 minutes or until quinoa is tender.
3 Coat a 9 × 13 baking dish with cooking spray. Layer the onions and the bell pepper strips in the bottom of the pan. Place the chicken breasts on top of the vegetables.
4 In a small bowl, whisk together remaining cold chicken broth, cornstarch, garlic, paprika, thyme, salt (optional), and pepper. Pour this mixture over the chicken and bake for 15 minutes.
5 Baste the chicken with sauce and return to the oven for an additional 15–20 minutes or until the chicken’s internal temperature is 165°F.
6 Serve one chicken breast over 1/2 cup quinoa and top with sauce and vegetables.
Exchanges/Choices 1 Starch • 3 Vegetable • 3 Lean Meat
Calories 275 Calories from Fat 40
Total Fat 4.5g Saturated Fat 1.0g Trans Fat 0.0g Cholesterol 65mg Sodium 320mg Potassium 685mg Total Carbohydrate