Slow-Cooker Italian-Style Turkey Meat Loaf

PREP TIME: 5 minutes/ COOK TIME: 4 hours/ Makes 4 servings

  • 1 pound lean ground turkey
  • 1 medium onion, finely chopped
  • ½ cup fresh, soft whole wheat bread crumbs
  • ½ cup sliced mushrooms
  • 1 egg
  • 1 tablespoon Dijon mustard
  • 1 tablespoon Penzeys Spices Pizza Seasoning
  • 2 cup marinara sauce
  • ½ cup reduced-sodium chicken broth
  • 2 cups cooked brown rice

 

  1. COMBINE the turkey, onion, bread crumbs, mushrooms, egg, mustard, and seasoning in a large bowl. Form into a round loaf. 
  2. COMBINE the marinara sauce and broth in the bottom of a slow cooker. Place the meat loaf on top, spoon sauce over the meat loaf and cook on high for 4 hours, turning and spooning sauce on the top after 2 hours.
  3. SERVE over brown rice.


1 serving= ¼ meat loaf, ½ cup sauce, ¼ cup brown


Calories- 400       Total fat-14g       Saturated fat-4g      Carbohydrates-39g       Proteins-28g        Fiber-5g

Guava Pork Tenderloin

Prep Time: 10 minutes + 40 minutes/ Cook time 28 minutes/ makes 4 servings

 

To grill the mango and pineapple that accompany this recipe, place them on a grill rack over the direct heat until sear marks form, turn and create sear marks on the other side, and then move the fruit onto indirect heat until it softens.
  • 1 tablespoon packed brown sugar
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • ¼ teaspoon ground coriander
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 pound lean pork tenderloin, trimmed
  • 2 teaspoons olive oil
  • 1/3 cup guava jelly
  • 2 teaspoons grated fresh ginger
  • 1 teaspoon cider vinegar
  1. COAT a grill rack with cooking spray. Prep the grill for indirect heat grilling.
  2. COMBINE the sugar, garlic powder, paprika, coriander, salt, and black pepper, in a small bowl. Brush the pork with the oil. Rub the pork with the sugar mixture to coat. Let stand for 30 minutes.
  3. MEANWHILE, combine the jelly, soy sauce, ginger, and vinegar in a small sauce pan. Cook over medium heat, stirring, until dissolved. Remove from heat and cool.
  4. SET the pork on the grill rack away from the heat source. Close the cover and cook, turning occasionally for 20 minutes. Brush the pork with one-third of the jelly mixture. Cover the grill and cook for 2 minutes. Turn the pork and brush with one-third the jelly mixture. Cover the grill and cook for 2 minutes longer. Turn the pork an dbrush with the remaining jelly mixture. Cover the grill and cook for another 2 to 4 minutes. Let stand 5 to 10 minutes before slicing.


MAKE IT A COMPLETE MEAL:

  • ¼ mango sliced and grilled-30 calories
  • 1 pineapple ring grilled-30 calories
  • ½ cup brown rice- 110 calories
  • 1 serving = 3 to 4 slices

Calories: 230     Total fat:5g      Saturated fat 1g      Sodium:450 mg      Carbohydrates: 22g      Protein:24g

Dill Salmon Burgers

Prep time 10 minutes / cook time 22 minutes/ makes 4 servings


This recipe also works with canned crab or tuna.

  • 2 cans (6oz each) or 1 can (14.75oz) salmon, drained
  • 1 small onion, finely chopped
  • 1 egg
  • 1/3 cup of bread crumbs
  • ¼ c light mayonnaise
  • 1 tablespoon fresh dill, finely chopped
  • 2 teaspoons fat free Greek Yogurt
  • 1 teaspoon country-style Dijon mustard
  • 4 whole wheat rolls (2 oz each)
  • Lettuce
  • Tomato slices
  1. PREHEAT the oven to 350 degrees F. Coat a small baking sheet with cooking spray, or use a nonstick cooking sheet.
  2. MIX together the salmon, onion, egg, bread crumbs, mayonnaise, and dill. Make 4 patties (1/2 cup of salmon mixture each) approximately 4" in diameter.
  3. PLACE the patties on the baking sheet and back for approximately 20 to 22 minutes, until lightly browned.
  4. COMBINE the yogurt and mustard in a small bowl. Stir to mix thoroughly. Divide the yogurt mixture evenly and spread it on the rolls. Serve the burgers on the rolls and top with the lettuce and tomato.

Calories 320                 Total fat 12g               Saturated fat 2g               Carbohydrate 29g               Protein 25g

Chicken Tacos with Charred Tomato and Salsa

Prep time 20 minutes + 4 hours of marinating / cook time 20 minutes / makes 4 servings


THE BROILER MAKES QUICK WORK OF CHARRING VEGETABLES FOR THIS SMOKY SALSA. FOR LESS HEAT, REMOVE SEEDS FROM THE JALAPENO CHILE PEPPER

  • 1 pound boneless, skinless chicken breast
  • Grated peel of 2 limes
  • Juice of 3 limes
  • ¼ cup orange juice
  • ¼ cup+ 2 tablespoons chopped fresh cilantro
  • 1 tablespoon +1 teaspoon of minced garlic
  • ½ teaspoons of ground cumin
  • 8 plum tomatoes
  • 1-2 jalapeno chile peppers
  • 1/3 chopped scallions
  • 1/8 teaspoon salt
  • 1 large red onion thinly sliced
  • 4 whole wheat (7 1/2 diameter) tortillas
  • 2 cups finely shredded leaf lettuce
  1. PLACE the chicken on a baking sheet or in a resealable plastic bag. Whisk together the lime peel and juice of 2 limes, orange juice, ¼ cup of the cilantro, 1 tablespoon of the garlic and cumin. Pour the lime mixture over the chicken. Turn the chicken pieces to coat. Refrigerate for at least 1 hour and up to 4 hours. Turn at least once while marinating.
  2. MEANWHILE, cut the tomatoes in half lengthwise and place them cut side down in a baking sheet. Place the peppers on the baking sheet. Broil until the tomato and pepper skins are charred, turning so that all sides char. Remove from heat and lightly cover with foil. Let stand until the vegetables are cool enough to handle.
  3. REMOVE and discard the skins and seeds from the peppers. Finely chop and transfer them to a medium bowl. Gently squeeze the tomatoes to remove the seeds. Coarsely chop and add them to the bowl. Stir in the scallions, juice of 1 lime, salt, the remaining 2 tablespoons of cilantro, and remaining 1 teaspoon of garlic.
  4. COAT a skillet with cooking spray. Cook the onion slices over medium heat until they begin to soften, about 3 minutes. Remove the chicken from the marinade and cut into 1" strips. Add them to the skillet and cook for about 6 minutes or until no longer pink in center.
  5. SERVE the chicken with the warm tortillas, salsa, and shredded lettuce.

Per Serving (1 serving=1 taco)
Calories 340 Total fat 3g Saturated Fat 0.5g Carbohydrate 53 g Sodium 450mg Fiber 8g Protein