Manage Your Weight With These Recipes

Ingredients (yields 2)

• 2 tsp chili powder
• 1/2 tsp cumin
• 1/4 tsp oregano
• 6 ounces extra-lean ground turkey
• 1/2 cup chopped onion
• 4 whole-wheat, low-fat, 6-inch flour tortilla, warmed in the microwave
• 1/4 cup shredded sharp cheddar cheese
• 2 cups shredded lettuce
• 2 medium tomatoes, diced
• 1/4 cup green salsa (salsa verde)

Directions

• In a bowl, stir the chili powder, cumin, and oregano together.
• In a nonstick frying pan, cook the ground turkey and onion over medium heat until the turkey is brown and onion is translucent.
• Drain well.
• Add spices to the turkey mixture. Stir to mix evenly.

To serve

• Place 1/4 cup of turkey mixture in each tortilla.
• Top each with 1 tbsp cheese, 1/4 of the diced tomatoes, 1/2 cup shredded lettuce, and 2 tbsp salsa.
• Fold in both sides of each tortilla over the filling, roll to close

Nutrition

Serving size: 2 tacos

Total fat 7 g

Calories 340

Protein 30 g

Cholesterol 57 mg

Total carbohydrate 39 g

Dietary fiber 22 g

Monounsaturated fat Trace

Saturated fat 3 g

Trans fat 0 g

Sodium 724 mg

Added sugars 0 g

Ingredients (yields 12)

• 1/4 cup lime juice
• 1 or 2 cloves garlic, minced
• 1 tsp chili powder
• 1/2 tsp ground cumin
• 3 pounds boneless, skinless chicken breasts, cut in 1/4-inch strips
• 1 large onion, sliced
• Half a green sweet bell pepper, slivered
• Half a red sweet bell pepper, slivered
• 12 low-fat, whole-wheat 8-inch tortillas
• 1/2 cup salsa
• 1/2 cup fat-free sour cream
• 1/2 cup low-fat shredded cheddar cheese

Nutrition

Serving size: 2 tacos

Total fat 7 g

Calories 340

Protein 30 g

Cholesterol 57 mg

Total carbohydrate 39 g

Dietary fiber 22 g

Directions

• Combine lime juice, garlic, chili powder, and ground cumin in a bowl.
• Add chicken slices and stir until chicken is well-coated.
• Marinate for 15 minutes.
• Cook chicken in a pan on a grill or stovetop for 3 minutes, or until no longer pink. Stir in onions and peppers. Cook 3-5 minutes, or until done to your liking.
• Divide among tortillas, top each with 2 tsp salsa, 2 tsp sour cream, and 2 tsp shredded cheese.
• Roll up and serve.

Monounsaturated fat 1 g

Saturated fat 1 g

Trans fat Trace

Sodium 380 mg

Added sugars 0 g

Ingredients (yields 2)

• 8 cherry tomatoes
• 8 button mushrooms
• 1 small zucchini, sliced into 8 pieces
• 1 red onion, cut into 4 wedges
• 1 green bell pepper, cut into 4 pieces
• 1 red bell pepper, cut into 4 pieces
• 1/2 cup fat-free Italian dressing
• 1/2 cup brown rice
• 1 cup water
• 4 wooden skewers, soaked in water for 30 minutes, or metal skewers

Nutrition

Serving size: 2 kebabs and about 3/4 cup of rice

Total fat 3 g

Calories 335

Protein 10 g

Cholesterol 1 mg

Total carbohydrate 67 g

Dietary fiber 8 g

Directions

• Place the tomatoes, mushrooms, zucchini, onion, and peppers in a sealed plastic bag.
• Add the Italian dressing and shake to coat the vegetables evenly.
• Marinate the vegetables for at least 10 minutes.
• In a saucepan over high heat, combine the rice and water, bringing it to a boil.
• Reduce heat to low, cover and simmer until the water is absorbed and rice is tender, about 30 minutes.
• Transfer to a small bowl to keep warm.
• Prepare the grill or broiler.
• Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray.
• Position the cooking rack 4 to 6 inches from the heat source.
• Thread 2 tomatoes, 2 mushrooms, 2 zucchini slices, 1 onion wedge, and 1 green and red pepper slice onto each skewer.
• Place kebabs on grill rack or broiler pan.
• Baste with leftover marinade.
• Cook the kebabs, turning as needed, until the vegetables are tender, about 5 to 8 minutes.
• Divide the rice onto 2 plates. Top with 2 kebabs and serve immediately.

Monounsaturated fat 0.5 g

Saturated fat 0.5 g

Trans fat 0 g

Sodium 335 mg

Added sugars 0 g

Ingredients (yields 2)

• 8 ounces cod
• 1 tsp olive oil
• 1.5 cups chopped spinach
• 1.5 cups shredded kohlrabi
• 1 cup diced celery
• 1.5 cups shredded carrot
• 2 tbsp chopped fresh basil
• 1 tbsp chopped fresh parsley
• 3/4 cup chopped red bell pepper
• 1 tbsp minced garlic (about 4 large cloves) or to tastes
• Zest and juice of 1 lemon
• Zest and juice of 1 lime
• Zest and juice of 1 orange
• 1 large grapefruit cut into segments (about 1 cup)
• 1 medium orange cut into segments (about 1/2 cup)
• Black pepper to taste

Nutrition

Serving size: 3 ounces cod and about 4 cups salad

Total fat 12 g

Calories 412

Protein 26 g

Cholesterol 47 mg

Total carbohydrate 50 g

Dietary fiber 13 g

Directions

• Spray or grill a broiler pan with cooking spray.
• Turn on heat.
• Place cod on grill or broiler pan and brush lightly with oil.
• Grill or broil 3 to 4 inches from heat for about 10 minutes – or until fish flakes easily with a fork.
• Fish should reach an internal temperature of 145 degrees Fahrenheit. Set aside.
• In a bowl, toss remaining ingredients except for grapefruit and orange together.
• Divide salad between two plates. Top with cod and citrus pieces, season with black pepper to taste.

Monounsaturated fat 8 g

Saturated fat 2 g

Trans fat 0 g

Sodium 236 mg

Added sugars 0 g