60mg Sodium 40mg Potassium 410mg Total Carbohydrate 11g Dietary Fiber 0g Sugars 0g Protein 22g Phosphorus 205mg
Chef’s Tip
The tenderloin is a lean cut of any meat. Typically, round or loin cuts are leaner meats.
Makes: 7 servingsServing Size: 1/2 cupPrep Time: 3 minutes
2 Tbsp olive oil
1 green bell pepper, cut into 1-inch strips
2 garlic cloves, minced
2 15.5-ounce cans black-eyed peas, rinsed and drained
1/2 tsp crushed red pepper flakes
1 Add oil to a large nonstick skillet over medium-high heat. Add green pepper and sauté for about 10 minutes. Add garlic and sauté 30 seconds.
2 Add black-eyed peas and red pepper flakes and sauté 5–10 more minutes.
Exchanges/Choices 1 Starch • 1 Lean Meat • 1/2 Fat
Calories 140 Calories from Fat 40 Total Fat 4.5g Saturated Fat 0.7g Trans Fat 0.0g Cholesterol 0mg Sodium 140mg Potassium 280mg Total Carbohydrate 19g Dietary Fiber 6g Sugars 3g Protein 7g Phosphorus 140mg
Dietitian’s Tip
Black-eyed peas are high in fiber: 6 grams per 1/2 cup. A high-fiber food contains 5 grams of dietary fiber or more per serving.
Makes: 4 servingsServing Size: 1 filletPrep Time: 5 minutes
1/2 cup all-purpose flour
1/4 tsp cayenne pepper
1/2 cup chopped unsalted peanuts
4 4-ounce cod fillets
1/2 tsp salt (optional)
1/4 tsp ground black pepper
2 egg whites, lightly beaten
nonstick cooking spray
1 tsp trans-fat-free margarine
1 In a small bowl, combine flour and cayenne pepper. Spread flour mixture on a plate. Spread peanuts on a separate plate.
2 Season fillets with salt and pepper on both sides. Dredge one fillet through flour and shake off excess. Dip floured fillet into egg whites. Press one side of the fillet into chopped peanuts.
3 Coat a large nonstick skillet with cooking spray. Melt trans-fat-free margarine over medium heat. Place fillets peanut side down in skillet and cook for about 3 minutes on each side.
Exchanges/Choices 1 Carbohydrate • 3 Lean Meat
Calories 235 Calories from Fat 80 Total Fat 9.0g Saturated Fat 1.4g Trans Fat 0.0g Cholesterol 50mg Sodium 105mg Potassium 355mg Total Carbohydrate 11g Dietary Fiber 2g Sugars 1g Protein 27g Phosphorus 190mg
Chef’s Tip
You can use tilapia, orange roughy, or perch instead of cod in this recipe.
Makes: 7 servingsServing Size: 1 cupPrep Time: 10 minutes
nonstick cooking spray
2 cups reduced-fat or lean Italian turkey sausage
1/2 cup finely diced onion
1/4 cup red wine
1/2 Tbsp dried basil
1/2 Tbsp dried oregano
1 15-ounce can no-salt-added diced tomatoes with juice
3 14.5-ounce cans fat-free, low-sodium chicken broth
2 1/2 cups uncooked whole-wheat cheese tortellini
1/2 tsp ground black pepper
1 Coat a large soup pot with cooking spray. Add sausage and onion and cook over medium-high heat for 7 minutes or until sausage begins to brown.
2 Add wine to deglaze pan. Cook for 2 minutes or until wine is almost completely evaporated.
3 Add basil and oregano and cook for 1 more minute. Add tomatoes and broth. Bring to a boil, then reduce heat and simmer for 5 minutes.
4 Add tortellini and pepper. Cook for another 10 minutes.
Exchanges/Choices 1 Starch • 1 Vegetable • 2 Lean Meat • 1 Fat
Calories 220 Calories from Fat 70 Total Fat 8.0g Saturated Fat 2.4g Trans Fat 0.1g Cholesterol 50mg Sodium 565mg Potassium 415mg Total Carbohydrate 21g Dietary Fiber 3g Sugars 3g Protein 16g Phosphorus 185mg
Chef’s Tip
If you don’t want to use wine in this recipe, you can substitute 1 Tbsp red wine vinegar or balsamic vinegar.
January
Week 2
Day 1
Day 2
Day 3
Day 4
Pecan Chicken Spaghetti Squash
Day 5
