2 g
RECIPES WINTER WEEK 3—Tuesday
Serves 4 • Serving size: 1 pita sandwich
2 tsp Smart Balance Omega oil
1 small red bell pepper, seeded and diced
1 small onion, diced
3 cloves garlic, minced
12 oz lean ground turkey
1 (15-oz) can no-added-salt crushed tomatoes
1/4 cup raisins
1/4 cup black olives, finely diced
1 tsp ground cumin
1/2 tsp red pepper flakes
2 pita pocket breads
Add the oil to a medium skillet and coat the bottom of the pan. Put over heat and sauté pepper and onion for about 4 minutes. Stir in the garlic, reduce heat, and cook for another 4 minutes. Add the turkey, stir to break up the meat. Stir in remaining ingredients and increase heat until boiling. Lower heat and cook 10 minutes. Cut pita bread into halves and spoon an equal amount of the turkey mixture into each half.
Exchanges/Choices 1 Starch • 1/2 Fruit • 2 Vegetable • 4 Lean Meat
Calories 345 • Calories from Fat 80 Total Fat 9.0 g • Saturated Fat 1.8 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium 290 mg Total Carbohydrate 35 g • Dietary Fiber 4 g • Sugars 12 g Protein 31 g
Serves 4 • Serving size: 1/4 recipe
2 cups shredded carrots
1 cup shredded cabbage
2 cups crushed, canned pineapple, drained and juice reserved
1/4 cup canola mayonnaise
1/4 cup plain fat-free yogurt
1 Tbsp Splenda
1 Tbsp cider vinegar
1/2 tsp ground black pepper
In large bowl, toss together carrots, cabbage, and pineapple. In a small bowl, stir together the reserved pineapple juice, mayonnaise, yogurt, Splenda, vinegar, and black pepper. Pour dressing over slaw; toss gently. Cover and refrigerate 2–24 hours.
Exchanges/Choices 1 Fruit • 1 Vegetable • 1 Fat
Calories 140 • Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 0.0 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 140 mg Total Carbohydrate 23 g • Dietary Fiber 3 g • Sugars 19 g Protein 2g
Serves 4 • Serving size: 1/4 recipe
1 lb sirloin beef steak (trimmed of visible fat)
1 egg white
3 tsp cornstarch
6 oz bean sprouts, rinsed
1 celery stalk, thinly sliced
1 small tomato, cut into wedges
2/3 red or green bell pepper, quartered and cut into 1/2-inch pieces
6 Tbsp water chestnuts, sliced
4 green onions, sliced into 1/2-inch pieces
3 Tbsp reduced-sodium Worcestershire sauce
2 Tbsp dry cooking sherry
2 Tbsp Smart Balance Omega oil
Fresh ground pepper, to taste
1. Slice steak diagonally into 1/4-inch slices. In a small bowl, blend egg white and 2 tsp cornstarch. Add steak slices and cover with mixture; set aside.
2. Drain bean sprouts well. Combine celery, tomato wedges, and red or green pepper; set aside. Place water chestnuts and green onions in a small bowl; add Worcestershire sauce, remaining 1 tsp cornstarch, and dry cooking sherry.
3. Heat 1 Tbsp oil over high heat in a nonstick or heavy skillet. Add steak and stir-fry until it loses its pink color, stirring constantly. Remove and set aside. Add 1 Tbsp oil to skillet; add bean sprouts, celery, tomato wedges, and red or green pepper; stir-fry for 3–4 minutes or until crisp-tender. Add water chestnuts and onions with sauce mixture. Stir-fry for 1 minute; add steak and continue to stir-fry until heated through. Add pepper to taste.
Exchanges/Choices 2 Vegetable • 3 Lean Meat • 1 1/2 Fat
Calories 260 • Calories from Fat 110 Total Fat 12.0 g • Saturated Fat 2.2 g • Trans Fat 0.1 g Cholesterol 40 mg Sodium 125 mg Total Carbohydrate 13 g • Dietary Fiber 3 g • Sugars 7 g Protein 26 g
RECIPES WINTER WEEK 3—Wednesday
Serves 4 • Serving size: 1/4 recipe
5 cups cauliflower
1 Tbsp Smart Balance margarine
1/2 tsp ground cumin
2 Tbsp whole-wheat flour
1 1/2 cup nonfat milk
1/4 cup shredded reduced-fat Parmesan cheese
Black pepper, to taste
1. Cut cauliflower into 1 1/2-inch florets.
2. In a saucepan, melt the margarine over low heat; add the cumin and whole-wheat flour. Cook, stirring, for 3 minutes. Add the milk; bring to a boil, then simmer for 1 minute. Stir in Parmesan and pepper to taste. Cook the sauce over low heat, stirring, until cheese is melted. Remove pan from the heat and keep the sauce warm.
3. In a steamer set over boiling water, steam the cauliflower, covered, for 5 minutes or until just tender. Transfer to a 3-cup baking dish. Drizzle the cauliflower with the sauce and bake the gratin in the upper third of a preheated oven set at 400°F for 15 minutes or until it is golden and bubbly.
Exchanges/Choices 1/2 Fat-Free Milk • 2 Vegetable • 1/2 Fat
Calories 130 • Calories from Fat 35 Total Fat 4.0 g • Saturated Fat 1.4 g • Trans Fat 0.0 g Cholesterol 10 mg Sodium 230
