style="font-size:15px;"> 1/2 cup evaporated fat-free milk1/4 tsp salt (optional)
1/4 tsp ground black pepper
1 Heat margarine in a large soup pot over medium-high heat. Add carrots, onion, celery, and mushrooms and sauté until beginning to brown. Add garlic and sauté for 1 more minute.
2 Add flour, stirring constantly, and cook for 1 minute. Add chicken broth and stir (make sure to scrape the brown bits on the bottom of pan).
3 Add thyme, bay leaf, turkey, and rice; bring to a boil.
4 Reduce heat to a simmer; cover and cook for 25 minutes. Add evaporated milk; bring to a boil for 1 minute. Add salt and pepper. Remove bay leaf before serving.
Exchanges/Choices 1 Starch • 1 Vegetable • 2 Lean Meat
Calories 175 Calories from Fat 15 Total Fat 1.5g Saturated Fat 0.4g Trans Fat 0.0g Cholesterol 35mg Sodium 510mg Potassium 490mg Total Carbohydrate 22g Dietary Fiber 2g Sugars 5g Protein 18g Phosphorus 200mg
Chef’s Tip
Save yourself some prep time and buy pre-sliced mushrooms.
Makes: 4 servingsServing Size: 1 1/2 cupsPrep Time: 5 minutes
10-ounce bag baby spinach
1 cup sliced mushrooms
1/4 cup sunflower seeds
1/3 cup light Ranch dressing
1 In a large salad bowl, toss spinach and mushrooms together.
2 Sprinkle sunflower seeds over the top and drizzle with dressing. Toss well to coat.
Exchanges/Choices 1 Vegetable • 2 Fat
Calories 115 Calories from Fat 80 Total Fat 9.0g Saturated Fat 1.1g Trans Fat 0.0g Cholesterol 5mg Sodium 240mg Potassium 465mg Total Carbohydrate 7g Dietary Fiber 2g Sugars 2g Protein 4g Phosphorus 175mg
Chef’s Tip
Bagged, prewashed spinach will save you time with this recipe.
Makes: 4 servingsServing Size: 1/4 recipePrep Time: 10 minutes
6 Tbsp jarred sweet-and-sour sauce
3/4 cup fat-free, low-sodium chicken broth
1 pound boneless center-cut pork chops, cubed
1 tsp ground black pepper
1 Tbsp olive oil, divided
1 green bell pepper, diced
1 cup pineapple chunks packed in juice, drained
1 Mix sweet-and-sour sauce with chicken broth and set aside.
2 Sprinkle pork with pepper. In a large nonstick skillet or wok, sauté pork cubes in 1/2 Tbsp olive oil over medium-high heat until cooked through and beginning to brown. Set the cooked pork aside in a bowl.
3 In the same pan, sauté green peppers in 1/2 Tbsp olive oil for 2 minutes. Add the pork and pineapple to the peppers. Pour sauce over pork mixture and simmer for 5 minutes. Serve over brown rice, if desired.
Exchanges/Choices 1 Carbohydrate • 3 Lean Meat • 1/2 Fat
Calories 255 Calories from Fat 100 Total Fat 11.0g Saturated Fat 3.0g Trans Fat 0.0g Cholesterol 60mg Sodium 260mg Potassium 500mg Total Carbohydrate 17g Dietary Fiber 1g Sugars 14g Protein 22g Phosphorus 195mg
Chef’s Tip
You can ask your butcher to cube the pork for you, saving yourself a step in this recipe.
Chicken Breasts with Raspberry Balsamic Glaze
Makes: 4 servingsServing Size: 1 chicken breastPrep Time: 10 minutes
1 tsp canola oil
2 garlic cloves, minced
1/2 cup sugar-free seedless raspberry preserves
1/4 cup balsamic vinegar
1/4 tsp ground black pepper
4 4-ounce boneless, skinless chicken breasts
nonstick cooking spray
1 Preheat oven to 350°F. In a small saucepan, heat oil, add garlic, and sauté for 30 seconds over medium-high heat.
2 Add raspberry preserves, balsamic vinegar, and pepper and bring to a low boil; simmer 3 minutes or until mixture gets a glaze-like consistency.
3 Reserve half of glaze and set aside. Brush chicken breasts on both sides with remaining glaze.
4 Coat a baking dish with cooking spray. Place chicken breasts in dish and bake 30 minutes. Pour remaining glaze over chicken breasts.
Exchanges/Choices 1 Carbohydrate • 3 Lean Meat
Calories 175 Calories from Fat 35 Total Fat 4.0g Saturated Fat 0.9g Trans Fat 0.0g Cholesterol 65mg Sodium 60mg Potassium 250mg Total Carbohydrate 13g Dietary Fiber 0g Sugars 2g Protein 24g Phosphorus 185mg
Chef’s Tip
Your guests will beg for the recipe for this quick and tasty dish.
Makes: 4 servingsServing Size: 1/4 recipePrep Time: 15 minutes
2 Tbsp red wine vinegar
1 Tbsp olive oil
1
