Tbsp Worcestershire sauce1/4 tsp salt (optional)
1/2 tsp ground black pepper
6 whole-wheat hamburger buns
1 In a large skillet, cook ground beef over medium-high heat for about 5 minutes. Drain fat.
2 Add onions and cook 3 minutes or until onions begin to turn clear. Add garlic and cook 1 more minute.
3 Add remaining ingredients except buns and simmer for 10 minutes.
4 Serve on whole-wheat buns.
Exchanges/Choices 1 1/2 Starch • 1 Vegetable • 2 Lean Meat •1/2 Fat
Calories 240 Calories from Fat 55 Total Fat 6.0g Saturated Fat 2.2g Trans Fat 0.1g Cholesterol 45mg Sodium 535mg Potassium 625mg Total Carbohydrate 28g Dietary Fiber 5g Sugars 7g Protein 20g Phosphorus 260mg
Dietitian’s Tip
To reduce this recipe’s fat content even further, use lean ground turkey instead of beef.
Makes: 7 servingsServing Size: 1/2 cupPrep Time: 15 minutes
2 cups frozen corn
1 cup finely diced green bell pepper
1 cup finely diced red bell pepper
1/2 cup finely diced red onion
1/2 tsp chopped fresh basil
1/4 cup balsamic vinegar
2 tsp olive oil
1/2 tsp salt (optional)
1/4 tsp ground black pepper
1 Place frozen corn in a colander and run under cold water for about 5 minutes to thaw.
2 In a medium bowl, toss together corn, green and red pepper, red onion, and basil.
3 In a small bowl, whisk together remaining ingredients and pour over salad. Toss to coat.
Exchanges/Choices 1/2 Starch • 1 Vegetable
Calories 70 Calories from Fat 15 Total Fat 1.5g Saturated Fat 0.3g Trans Fat 0.0g Cholesterol 0mg Sodium 0mg Potassium 195mg Total Carbohydrate 13g Dietary Fiber 2g Sugars 4g Protein 2g Phosphorus 40mg
Chef’s Tip
Place a wet paper towel under your cutting board to anchor it while you are dicing vegetables.
Makes: 4 servingsServing Size: 2 slicesPrep Time: 15 minutes
4 cups fresh spinach, washed, stemmed, and coarsely chopped
2 cups sliced mushrooms
1 1/2 Tbsp olive oil, divided
1/2 tsp salt (optional)
1/2 tsp ground black pepper
1/2 Tbsp dried basil
1/2 Tbsp dried oregano
1 12-inch whole-wheat prepackaged pizza crust
3 garlic cloves, minced
1/3 cup shredded, part-skim mozzarella cheese
Salad 8 cups salad greens 1 medium tomato, sliced 1 medium cucumber, sliced
1 Preheat oven to 375°F. In a medium nonstick skillet, sauté spinach and mushrooms in 1/2 Tbsp olive oil. Add salt, pepper, basil, and oregano. Sauté until all the moisture is evaporated (about 10 minutes).
2 Rub pizza crust with 1 Tbsp olive oil. Sprinkle minced garlic on top. Spread the spinach and mushroom mixture evenly over the pizza crust.
3 Sprinkle the cheese on top and bake for 15 minutes or until cheese is bubbly and lightly browned.
4 Serve pizza with a side salad.
Exchanges/Choices 3 Starch • 1 1/2 Fat • 1 Medium-Fat Meat
Calories 380 Calories from Fat 129 Total Fat 14g Saturated Fat 3g Cholesterol 8mg Sodium 686mg Total Carbohydrate 47g Dietary Fiber 3g Sugars 3g Protein 16g
Dietitian’s Tip
If you’re looking to lower the carb content in this recipe, eliminate the pizza crust and serve toppings on Portobello mushrooms (using 4 mushrooms).
Tangy Apricot-Glazed Pork Tenderloin
Makes: 4 servingsServing Size: 1/4 recipePrep Time: 5 minutes
1 pound pork tenderloin
1/2 cup sugar-free apricot preserves
1/4 cup apple cider vinegar
1/2 Tbsp dried sage
1/2 Tbsp dried basil
1/2 Tbsp dried thyme
2 garlic cloves, minced
1/2 tsp salt (optional)
1/2 tsp ground black pepper
1 Preheat oven to 350°F. Trim tenderloin of all visible fat. Set aside.
2 In small saucepan, combine preserves, vinegar, herbs, and garlic over medium heat. Simmer for 3 minutes to make a glaze.
3 Season all sides of the tenderloin with salt (optional) and pepper. Place tenderloin in a shallow baking dish.
4 Coat tenderloin with apricot glaze and bake for 30 minutes or until pork is done.
Exchanges/Choices 1/2 Carbohydrate • 3 Lean Meat
Calories 145 Calories from Fat 25 Total Fat 3.0g Saturated Fat 1.0g
