INGREDIENTS

   *1 pound ground turkey
   *1/2 cup chopped onion
   *1/2 cup chopped green pepper
   *11/2 teaspoons dried oregano
   *2 teaspoons chili powder
   *1/2 teaspoon garlic powder
   *1/2 teaspoon ground cumin
   *1/4 teaspoon cayenne pepper
   *1 tablespoon vinegar
   *6 medium corn tortillas
   *1 can (15 ounces) pinto beans, rinsed and drained
   *2 cans (10 ounces each) enchilada sauce, divided
   *1 cup shredded, fat-free cheddar cheese
   *1 can (101/2 ounces) reduced-fat, low-sodium cream of chicken soup
   *1 tablespoon chopped, canned green chiles

DIRECTIONS

• Set the oven to 350 degrees F preheat settings. Coat a 2-qt baking dish with non-stick cooking spray.
• Use a large non-stick skillet and cook the ground turkey. Put onion, green pepper, dried oregano, chili powder, garlic powder, ground cumin, cayenne pepper and vinegar. Once the onion become tender, take pan off the heat.
• Chop the tortillas by inch strips and make another cut of thirds. Set half of the tortillas in a baking dish. Put the meat mixture on top and add layers of beans followed by the rest of the meat mixture, a can of enchilada sauce, cheese and the rest of the tortillas.
• Blend soup in a small mixing bowl. Add the rest of the enchilada sauce along with chopped green chilies. Add sauce on top of the tortillas. Place it into the oven to bake without cover for about 30 minutes.

INGREDIENTS

   *1 Tbsp. vegetable oil
   *1 lb. skinned, boned chicken breast halves, cut into small pieces
   *1/2 cup chopped shallots
   *3 cloves garlic, minced
   *1 can (14.5-ounce) no-salt-added whole tomatoes, undrained and coarsely chopped
   *1 can (14 1/4-ounce) fat free chicken broth
   *1 can (11-ounce) tomatillos, drained and coarsely chopped
   *1 can (4.5-ounce) chopped green chiles, undrained
   *1/2 tsp. dried oregano
   *1/2 tsp. coriander seeds, crushed
   *1/4 tsp. ground cumin
   *2 cans (16-ounce each) cannellini beans or other white beans
   *3 Tbsp. lime juice
   *1/4 tsp. pepper
   *4 oz. reduced fat cheddar cheese, shredded

DIRECTIONS

• Use cooking spray to coat a large non-stick saucepan. Add oil and set the pan over moderate-high heat. Add chicken once hot and sauté for 3 minutes. Take the chicken out of the pan and reserve for later use. 
• Put shallot and garlic into the pan to sauté for 2 minutes or until tender. Mix in the tomatoes and add the succeeding 6 ingredients. Let it boil before lowering heat and simmer for about 20 minutes. Put chicken and beans into the pan and cook for 5 minutes.
• Once properly heated, mix in lime juice followed by pepper. Serve with cheese sprinkles on top.

“With this mixture it will surely full your appetite, its healthy so try it!”

INGREDIENTS

6 slices whole grain bread – cubed, approximately 6 cups
1 1/2 cups frozen , chopped and cooked broccoli
1 cup cheese, shredded low-fat cheddar
1 Tablespoon minced onion
1 tablespoon minced garlic
1 cup diced, cooked chicken breast
3 eggs
4 egg whites
2 cups nonfat milk

DIRECTIONS

• Place half the bread in a well greased 9×9 inch pan.
• Top with broccoli, cheese, onion, garlic and meat.
• Place remaining bread on top.
• Mix eggs and milk in a bowl.
• Pour egg mixture over bread in pan.
• Cover and then refrigerate overnight or at least 1 hour.
• Bake uncovered at 325 degrees for 1 to 1 1/4 hours, or until center is firm and lightly browned.

“This mixture serves as main dish, it’s healthy and fabulous!”

INGREDIENTS

1/2 pound turkey, lean ground
1 teaspoon paprika
1 can (14 1/2 ounces) tomatoes, crushed
1 can (14 1/2 ounces) chicken broth, reduced sodium
2 cups pasta, bow-tie, uncooked
3 cups frozen vegetables such as carrots, broccoli and cauliflower, thawed
Topping:
1/2 cup chopped fresh or dried parsley
1/4 cup bread crumbs, seasoned, dry
1/4 cup grated Parmesan cheese

DIRECTIONS

• Heat a large nonstick pan over medium heat.
• Add ground turkey and paprika.
• Cook and stir until meat is brown and no longer pink for about 5 minutes.
• Stir in tomatoes, chicken broth and pasta.
• Bring mixture to a boil; reduce heat to medium-low.
• Cover and simmer until pasta is almost tender for about 10-15 minutes; remove lid.
• Place vegetables on top of pasta; replace lid.
• Cook until vegetables are tender, about 5 minutes.
• To Prepare the Tasty Topping:
• Mix parsley, bread crumbs and Parmesan cheese.
• Sprinkle over vegetables in skillet.
• Cover and let sit for 3 minutes before serving.

“This can be a diet recipe which surely helps each and everyone. Try it!”

INGREDIENTS

4 skinless, boneless chicken breasts
Cooking spray
4 tbsp salt-free Cajun seasoning
1 tbsp garlic or onion powder

DIRECTIONS

• Place chicken breasts between two sheets of plastic wrap and flatten to a 1/4-inch thickness with a rolling pin or mallet.
• Preheat broiler.
• Spray both sides of chicken with cooking spray then sprinkle with Cajun seasoning and garlic and rub in.
• Broil (or grill) chicken breasts for 5 minutes each side.

“This is a wonderful dish which consists of healthy ingredients. Try and enjoy it!”

INGREDIENTS

1 teaspoon olive oil
2 garlic cloves, minced
1 teaspoon dried thyme
4 skinned chicken breasts (about 4 ounces each)
1/3 cup seedless blackberry preserves
2 tablespoons balsamic vinegar
Fresh spinach leaves, trimmed
black pepper to taste

DIRECTIONS

• Heat oil in a large nonstick pan over medium-high heat.
• Add garlic and cook for about 2 minutes.
• Sprinkle chicken with thyme and add to pan.
• Cook for about 6 minutes on each side or until done (no longer pink in the middle).
• Remove chicken from the pan and keep warm.
• Reduce heat to medium.
• Add blackberry preserves, vinegar and pepper to pan, stirring constantly until the preserves melt.
• Arrange 1 cup (or more!) fresh spinach on 4 plates.
• Place chicken breast on top and spoon 2 tablespoons sauce over each chicken breast.

“It’s a healthy, delightful alternative to an expensive and high calorie pizza that is usually available in the market!”

INGREDIENTS

1 6-inch pre-made pizza crust such as Boboli (look for 100% whole wheat to increase fiber)
2 tablespoons barbecue sauce
1/2 cup shredded light cheddar cheese
1/4 cup chopped red onion
2 tablespoons chopped cilantro
3 oz cooked chicken breast, shredded

• Spread pizza crust with barbecue sauce and sprinkle with cheese, red onion and cilantro.
• Top with cooked & shredded chicken breast and place on a baking sheet.
• Cook at 350 for about 15 minutes or until edges are crispy and cheese is melted.
• Option: Try pairing this dish with a Caesar Salad made with light dressing.

“Smells terrific, taste delicious and yummy!”

INGREDIENTS

1 3-1/2 pound chicken, skinned, cut into 10 pieces
1/4 tsp salt
1/4 tsp pepper
1 1/2 thinly sliced garlic cloves (or 1 tsp garlic powder)
4 fresh thyme sprigs (or 1 tsp dried thyme)
3 cups thinly sliced onions
1 1/2 cups chicken stock or water
1/4 cup lemon juice
1 lemon, sliced into 10 slices, seeds removed

• Combine salt, pepper, garlic, and thyme.
• Lay chicken pieces into an 11" x 13" baking pan.
• Sprinkle seasonings over chicken.
• Combine onions, stock, and lemon juice in a sauce pan; heat to a boil.
• Pour hot lemon mixture around chicken.
• Top chicken piece with a lemon slice.
• Bake for 30 minutes at 400 F, until golden brown and juices are clear colored.

“This palatable dish will be great for serving, enjoy!”

INGREDIENTS

2  tbsp.  hoisin sauce
1 clove garlic, crushed
1 tsp. fresh grated ginger
4 skinless and boneless chicken breast halves
Nonfat cooking spray
1 tsp. vegetable oil
1/2 cup onion, chopped
2 cups shredded green cabbage
2 cups shredded red cabbage
1 tsp.  sesame oil
½ tsp.  salt
½ tsp.  ground pepper

• Preheat the broiler.
• Whisk the hoisin together with sauce, garlic and ginger by using a fork in a small bowl.
• Brush both sides of chicken with hoisin mixture.
• Spray broiler pan with cooking spray then place chicken on broiler pan and broil for 6 minutes on each side or until done and no longer pink in the middle.
• Heat vegetable oil in a skillet over medium-high heat.
• Sauté onions for 2 minutes then add red and green cabbage.
• Sauté for 2 minutes or until cabbage starts to wilt.
• Place cabbage in a medium bowl and add sesame oil, salt and pepper then toss to coat.
• Serve chicken with a helping of cabbage on top.

“It’s a perfect treatment with a healthy attributes – low fat and calories!”

INGREDIENTS

1/2 cup artichoke hearts (in a jar)
1/2 cup sliced fresh mushrooms
1 diced tomtato
2-3 garlic cloves, minced
2-3 tbsp. white wine or low-sodium broth
3 ounces skinless chicken breast, grilled or baked

• Sautee artichoke hearts with mushrooms, tomato, garlic and wine or broth until heated through.
• Pour hot mixture over the cooked chicken breast.
• Note: Great served with instant wild rice!