“It’s a classic favorite recipe with a healthy treat – low fat!”

INGREDIENTS

2 slices rye bread
2 ounces thin sliced turkey breast
1 slice light or low-fat Swiss cheese
1/4 cup sauerkraut
1 tablespoon low-fat thousand island dressing
Non-stick cooking spray

DIRECTIONS

• Spread both sides of the rye bread with the low-fat thousand island dressing.
• Top one slice of rye bread with turkey, cheese, sauerkraut.
• Spray a small pan with non-stick sprays and grills both sides of the sandwich until toasty, brown, and cheese has melted.

“Enjoy right away this scrumptious version of sandwich plus a Turkish twist!”

INGREDIENTS

2 ounces sliced turkey
1 apple, cored and diced (try green!)
2 tablespoons nonfat light vanilla or plain yogurt
1 tablespoon raisins
1/2 cup shredded Romaine lettuce
1 whole wheat pita pocket, cut in half

DIRECTIONS

• Place all the ingredients in each pita half.
• Serve immediately or brown bag it for later.

“It’s a nutritious sandwich with a Turkey touch!”

INGREDIENTS

1 small whole grain hamburger bun
2 ounces turkey pastrami
1 slice low-fat cheddar cheese
1 teaspoon spicy brown mustard

DIRECTIONS

• Spread mustard on each bun half.
• Top with pastrami and cheese.
• Heat the bun under the broiler or in a toaster oven until the cheese melts.

“It’s delectable, cheesy grilled tuna with a twist in every bite!”

INGREDIENTS

1 can drained tuna fish, packed in water
1 Tablespoon light mayonnaise
1/8 teaspoon pepper
4 flour tortillas, preferably whole wheat or high fiber
1/2 cup grated low-fat cheddar cheese

DIRECTIONS

• Mix tuna with mayonnaise and pepper.
• Divide mixture onto two tortillas.
• Top with cheese and the remaining two tortillas.
• Spray a skillet with non-stick cooking spray.
• Brown quesadillas on both sides.
• Cut in half before serving.

“This recipe is an additional delight to your salad collection

INGREDIENTS

1 can (12 ounces) tuna, packed in water
2 Tablespoons minced red onion
1 cored and chopped apple
1 cup chopped celery
1 cup golden raisins
5 Tablespoons Italian dressing, light
2 cups salad greens
2 pita breads – cut in half (preferably whole wheat)

DIRECTIONS

• Stir together tuna, onion, apple, celery, raisins, and 2 Tablespoons of dressing in a small bowl.
• Toss together salad greens with remaining dressing in another bowl.
• Carefully open pita breads and fill with equal amounts of greens and tuna salad.

“This recipe is an incredible dish since it has tasty ingredients!

INGREDIENTS

4 tablespoons olive or vegetable oil
1 medium eggplant, thinly sliced
Small handful of fresh mint, chopped
Small handful of cilantro, chopped
2 tablespoons chives, chopped
1 green chili, seeded and thinly sliced
7 oz plain, lowfat yogurt
2 tablespoons mayonnaise
2 large, flour tortillas (try whole wheat)
Salt and pepper to taste
Paprika to garnish

DIRECTIONS

• Heat the oil in a frying pan.
• Add the eggplant and sauté for about 10 minutes or until golden brown.
• Drain and set aside to cool.
• Mix mint, cilantro, chives, chili, yogurt and mayonnaise in a medium sized bowl.
• Season with salt and pepper to taste.
• Arrange the eggplant slices over the tortillas.
• Spread yogurt sauce evenly over eggplant.
• Arrange cucumber slices on top of sauce.
• Roll up each tortilla and sprinkle paprika to garnish and serve.

“This delectable recipe is an amazing alternative for a meat!”

INGREDIENTS

1 16-ounce package reduced fat or lite extra-firm tofu, drained and cut horizontally into 4 slices
1 cup fat-free red wine vinaigrette dressing
4 whole grain hamburger buns
8 tablespoons mashed avocado
8 tomato slices
Lettuce leaves
Sliced red onions
Dijon mustard (optional)

DIRECTIONS

• Marinate tofu slices in salad dressing for about 30 minutes in the refrigerator.
• Grill tofu on a lightly greased grill over medium-high heat for about 5 minutes on each side.
• Toast buns.
• Spread buns with avocado and dijon mustard.
• Top with tomatoes, lettuce and onions.

“Enjoy this unique version of pizza with additional delight a creamy ricotta mixture which will satisfy your appetite!”

INGREDIENTS

1/3 cup applesauce
2/3 cup low fat ricotta cheese
4 English muffins, split (8 halves), preferably whole grain
Pizza toppings, choose 3:
Apples or pear, thinly sliced
Pineapple chunks
Peaches, plums or nectarine slices
Berries, fresh or frozen
Banana slices
Tangerine sections

DIRECTIONS

• Stir together applesauce with the ricotta cheese.
• Spread about two tablespoons sauce on each muffin half
• Arrange your favorite toppings on the ‘crust’ in a single layer.
• Use at least 3 colors.
• Place pizzas on a baking sheet.
• Bake at 400º for 10 minutes, or until the pizzas are heated through and the cheese is melted.

“It’s a version of sandwich which gives a palatable taste that is made especially for those party goers.”

INGREDIENTS

12 inch loaf French bread
1/2 pound ground beef, lean
1 medium diced onion
6 ounces canned, drained mushrooms
2 garlic cloves
1/4 teaspoon black pepper
1 cup prepared spaghetti sauce
1/2 cup cheese, part-skim mozzarella, shredded

DIRECTIONS

• Brown beef until it is thoroughly cooked (no longer pink) and drain well in a heavy sauce pan.
• Take beef out of the pan and set aside.
• Sauté onion and mushrooms with garlic and pepper in same sauce pan.
• Stir in drained meat and spaghetti sauce.
• Heat until bubbly.
• Spread meat mixture over both halves of French bread and top with cheese.
• Broil until cheese is melted.
• Slice and serve.
• Note: To lower sodium, use low-sodium pasta sauce and fresh mushrooms.

“Try this scrumptious spicy pork tenderloin with veggies and a cucumber sauce which gives a unique taste in every bite!

INGREDIENTS

8 oz pork tenderloin
1 Tbsp olive oil
1 garlic, clove, minced
1 cucumber, peeled and diced
1/2 tsp dill, dried
1 green pepper, thinly sliced
1 cup spinach, sliced thin
2 tsp Dijon mustard
1 Tbsp lemon juice
1/2 tsp oregano, dried
1 cup sour cream, nonfat
1 red onion, thinly sliced into rings
4 pita breads, halved
8 cherry tomatoes, halved

DIRECTIONS

• Combine the cucumbers, sour cream and dill in a small bowl; refrigerate until needed.
• Cut the pork across the grain into 1/2-inch cutlets, and then slice each piece into thin strips.
• Combine the mustard, oil, lemon juice, garlic and oregano in a large bowl.
• Add the pork and toss well to coat all the pieces. Let stand for about 10 minutes.
• Coat a large no-stick frying pan with no-stick spray and place over medium heat for 3 minutes.
• Add the pork and sauté for about 3 minutes or until cooked through; transfer to a plate. *
• Place peppers and onions in a 9" glass pie plate.
• Cover with vented plastic wrap and microwave on high for 3 minutes or until soft.
• Add the onions and peppers to the pan.
• Sauté for 3 minutes, or until lightly browned.
• Top pork mixture with peppers and onions.
• Line the pita pockets with the spinach.
• Add the pork mixture.
• Top each sandwich half with a tomato and some cucumber sauce.
• Note: * Working in bunches to avoid overcrowding in the pan.