Yield: 8 servings.
This fuss-free meal is a favorite, with its tender chicken, tortillas, crunchy vegetables and spicy buffalo wing sauce. Feel free to change the veggies to suit your taste.
sarah gottschalk // richmond, indiana
1-1/2 pounds chicken tenderloins
1 cup buffalo wing sauce, divided
8 lettuce leaves
8 flour tortillas (10 inches), warmed
16 bacon strips, cooked
1 small green pepper, cut into strips
1/2 cup ranch salad dressing
In a large skillet, bring chicken and 1/2 cup buffalo wing sauce to a boil. Reduce heat; cover and simmer for 10-12 minutes or until meat is no longer pink. Remove from the heat; cool slightly. Shred chicken with two forks.
Place a lettuce leaf on each tortilla; spoon about 1/2 cup chicken mixture down the center. Top with bacon and green pepper. Drizzle with ranch dressing and remaining buffalo wing sauce; roll up.
Nutrition Facts: 1 wrap equals 449 calories, 18 g fat (4 g saturated fat), 66 mg cholesterol, 1,749 mg sodium, 35 g carbohydrate, 6 g fiber, 30 g protein.
»HOW TO:
CUT A BELL PEPPER INTO STRIPS
1 Cut the top and bottom from the pepper and discard. Cut each side from pepper by slicing close to the center and then down. Scrape out the seeds and discard.
2 Cut away any ribs.
3. Place the pepper on the work surface and flatten slightly with your hand. Cut lengthwise into thin strips.
BURGERS & MORE
MAKE YOUR OWN GOURMET CONDIMENTS WITH THE HANDY CHART AT RIGHT
• Start with 1/2 cup each of ketchup, mayo or Dijon mustard
• Dress it up with herbs, spices, hot peppers and more
• Team up your gourmet creation with the sandwiches or fries in this section, or follow our suggestions in the chart
Yield: 2 servings.
These sandwiches are so fast and hassle-free that we end up eating them quite often. They’re perfect when you’re heading out the door or getting home late.
kathy taylor // mason city, iowa
2 tablespoons mayonnaise
2 kaiser rolls, split
1/4 cup shredded cheddar cheese
4 slices cooked bacon strips
6 slices deli ham (1/2 ounce each)
1/4 cup shredded part-skim mozzarella cheese
Spread mayonnaise over rolls. Layer roll bottoms with cheddar cheese, bacon, ham and mozzarella cheese; replace tops.
Wrap sandwiches in foil; place on an ungreased baking sheet. Bake at 350° for 15-20 minutes or until cheese is melted.
Nutrition Facts: 1 sandwich (prepared with reduced-fat mayonnaise and reduced-fat cheddar cheese) equals 409 calories, 20 g fat (7 g saturated fat), 53 mg cholesterol, 1,185 mg sodium, 33 g carbohydrate, 1 g fiber, 24 g protein.
Yield: 2 servings.
BLTs are a tasty way to use up those last, languishing garden tomatoes. These BLTs are especially good served on rustic homemade bread.
robyn larabee // lucknow, ontario
2 tablespoons mayonnaise
1 tablespoon prepared pesto
Dash pepper
4 slices whole wheat bread, toasted
2 slices Havarti cheese (1 ounce each)
2 bacon strips, cooked and halved
2 lettuce leaves
4 slices tomato
In a small bowl, combine the mayonnaise, pesto and pepper. Spread evenly over one side of each slice of toast. On two slices, layer with cheese, bacon, lettuce and tomato; top with remaining toast.
Nutrition Facts: 1 sandwich (prepared with reduced-fat mayonnaise) equals 379 calories, 23 g fat (9 g saturated fat), 40 mg cholesterol, 738 mg sodium, 31 g carbohydrate, 5 g fiber, 16 g protein.
PREPARE STUFFED BURGERS
1 Shape the ground beef into eight 4-oz. portions on waxed paper. Using a fork, press each portion into a 4-in. patty.
2 Top four of the patties with the filling. Cover with remaining patties, making sure to encase the filling between the patties.
3 Seal edges with a fork. Grill to desired doneness.
4 The finished burger holds a delectable surprise.
Yield: 4 servings.
These big burgers are almost a meal by themselves. With a delectable cheese and vegetable filling, they’ll surely satisfy any crowd.
loretta moe // grafton, north dakota
2 pounds ground beef
1 cup (4 ounces) shredded cheese of your choice
1/3 cup finely chopped green pepper
1/3 cup finely chopped tomato
3 fresh mushrooms, finely chopped
2 green onions, finely chopped
1/2 cup barbecue sauce
1 tablespoon sugar
4 hamburger buns, split
Shape beef into eight patties. In a large bowl, combine the cheese, green pepper, tomato, mushrooms and onions. Top half of the patties with vegetable mixture. Cover with the remaining patties and firmly press edges to seal.
Grill, covered, over medium heat or broil 4 in. from the heat for 3 minutes on each side. Brush with barbecue sauce and sprinkle with sugar. Grill, covered, or broil 5-6 minutes longer on each side or until a meat thermometer reads 160°, basting occasionally. Serve the burgers on buns.
Nutrition Facts: 1 burger equals 714 calories, 39 g fat (18 g saturated fat), 180 mg cholesterol, 777 mg sodium, 32 g carbohydrate, 2 g fiber, 56 g protein.
tasteofhome
COOKING SCHOOL
SECRET
WAYS WITH PANINI
In Italy, “panini” means rolls, but the term is also used to describe sandwiches of any kind. In North America, we think of panini as a dressed-up grilled cheese that is made in a panini maker instead of a skillet. Sometimes, our panini may be so loaded with ingredients that it helps to hold them together when we press them between the panini maker’s cooking plates!
An indoor grill or panini maker is a great tool for quickly making pretty, restaurant-quality panini at home.
Don’t despair if you don’t have a panini maker. Your sandwiches will turn out just as delicious when cooked the old-fashioned way, in a skillet with a little oil or butter. If you want to weigh down the panini, do so with a small cast iron skillet as the sandwich cooks. Just be sure the bottom of the skillet is clean and free of rust.
Yield: 4 servings.
For a quick lunch or supper, try this fancy take on grilled cheese sandwiches. They’re fast and easy but sophisticated enough for entertaining. You can substitute the fresh sage with 1 tablespoon of Italian seasoning for a tasty variation.
candy summerhill // alexander, arkansas
8 slices white bread
8 slices provolone cheese
4 thin slices prosciutto
3 tablespoons olive oil
3 tablespoons minced fresh sage
On four slices of bread, layer a slice of cheese, a slice of prosciutto and a second slice of cheese. Top with remaining bread.
Brush both sides of sandwiches with oil; sprinkle with sage. Cook in a panini maker or indoor grill until bread is toasted and cheese is melted.
Nutrition Facts: 1 panini equals 404 calories, 25 g fat (10 g saturated fat), 42 mg cholesterol, 986 mg sodium, 26 g carbohydrate, 1 g fiber, 19 g protein.
CRANBERRY CHICKEN SALAD SANDWICHES
Yield: 4 servings.
Cubed cooked chicken speeds assembly of these cute and filling chicken salad sandwiches. Dressed up with cranberries and served in dinner rolls, they’re ready in no time and make a deliciously different lunch.
sandra sprinkle // anniston, alabama
2 cups cubed cooked chicken breast
1/2 cup dried cranberries
1/4 cup finely chopped onion
1/4 cup chopped celery
1/2 teaspoon salt
1/4 teaspoon pepper
6 tablespoons Miracle Whip Light
8 dinner rolls
8 lettuce leaves
In a small bowl, combine the chicken, cranberries, onion, celery, salt and pepper. Stir in Miracle Whip.
Cut tops off rolls; hollow out each roll, leaving a 1/2-in. shell. Line each with a lettuce leaf; fill with chicken salad. Replace tops.
EDITOR’S NOTE: This recipe was tested with Miracle Whip Light salad dressing.
Nutrition Facts: 2 sandwiches equals 354 calories, 10 g fat (2 g saturated fat), 83 mg cholesterol, 796 mg sodium, 41 g carbohydrate, 3 g fiber, 25 g protein.
Yield: 4 servings.
A rich and creamy dipping sauce accents the delicious flavor of tender sweet potato slices. Leftover sauce can be served with crackers.
cheryl wilt // eglon, west virginia
1-1/4 pounds sweet potatoes (about 2 medium), peeled
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
DIP:
3 ounces fat-free cream cheese
3 tablespoons reduced-fat sour cream
2 teaspoons finely chopped green onion
2 teaspoons finely chopped seeded jalapeno pepper
GARNISH:
Additional finely chopped green onion, optional
Cut potatoes into 1/8-in. slices. Place in a large bowl. Drizzle with oil. Sprinkle with salt and pepper; toss to coat.
Arrange in a single layer in two ungreased 15-in. x 10-in. x 1-in. baking pans. Bake at 375° for 25-30 minutes or until golden brown, turning once.
In a small bowl, beat dip ingredients. Serve with potatoes. Garnish with additional onion if desired.
EDITOR’S NOTE: We recommend wearing disposable gloves when cutting hot peppers. Avoid touching your face.
Nutrition Facts: 1 cup dippers with 2 tablespoons dip equals 155 calories, 5 g fat (1 g saturated fat), 5 mg cholesterol, 280 mg sodium, 23 g carbohydrate, 3 g fiber, 5 g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
Yield: 8 servings.
Coated with Italian seasoning and Parmesan cheese, the veggie sticks are broiled so there’s no guilt when you crunch into them.
mary murphy // atwater, california
1 medium eggplant (1-1/4 pounds)
1/2 cup toasted wheat germ
1/2 cup grated Parmesan cheese
1 teaspoon Italian seasoning
3/4 teaspoon garlic salt
1/2 cup egg substitute
Cooking spray
1 cup meatless spaghetti sauce, warmed
Cut eggplant lengthwise into 1/2-in.-thick slices, then cut each slice lengthwise into 1/2-in. strips. In a shallow dish, combine the wheat germ, cheese, Italian seasoning and garlic salt. Dip eggplant sticks in egg substitute, then coat with wheat germ mixture. Arrange in a single layer on a baking sheet coated with cooking spray.
Spritz eggplant with cooking spray. Broil 4 in. from the heat for 3 minutes. Remove from oven; turn sticks and spritz with cooking spray. Broil 2 minutes longer or until golden brown. Serve with spaghetti sauce.
Nutrition Facts: 4 sticks with 2 tablespoons sauce equals 85 calories, 3 g fat (1 g saturated fat), 5 mg cholesterol, 440 mg sodium, 10 g carbohydrate, 3 g fiber, 7 g protein. Diabetic Exchange: 1 starch.
Yield: 2 servings.
I have always enjoyed Reuben sandwiches, and I started to make them with smoked turkey a few years ago. These are good to make in summer, when you don’t want to heat up the kitchen.
jo ann dalrymple // claremore, oklahoma
4 slices pumpernickel or rye bread
2 tablespoons Thousand Island salad dressing
6 ounces sliced deli smoked turkey
1/2 cup sauerkraut, rinsed and well drained
2 slices Swiss cheese
2 teaspoons butter, softened
Spread two slices of bread with salad dressing. Layer with turkey, sauerkraut and cheese; top with remaining bread. Butter the outsides of sandwiches.
In a large skillet, toast sandwiches for 3-4 minutes on each side or until heated through.
Nutrition Facts: 1 sandwich equals 411 calories, 19 g fat (8 g saturated fat), 70 mg cholesterol, 1,443 mg sodium, 29 g carbohydrate, 4 g fiber, 29 g protein.
SWEET POTATO WEDGES WITH CHILI MAYO
Yield: 8 servings.
Try this delicious way of enjoying sweet potatoes. It is a great combination of flavors. The spicy seasoning of the mayo sauce pairs well with the delicate taste of sweet potatoes.
raymonde bourgeois // swastika, ontario
6 small sweet potatoes, peeled
2 tablespoons olive oil
2 to 3 tablespoons Cajun seasoning
1 cup mayonnaise
4 teaspoons lemon juice
2 teaspoons chili powder or chili garlic sauce
2 teaspoons Dijon mustard
Cut each sweet potato lengthwise into eight wedges; place in two greased 15-in. x 10-in. x 1-in. baking pans. Drizzle with oil. Sprinkle with Cajun seasoning; toss to coat.
Bake at 400° for 30-45 minutes or until tender, turning once. Meanwhile, in a small bowl, combine the remaining ingredients; serve with potatoes.
Nutrition Facts: 6 wedges with 2 tablespoons sauce equals 322 calories, 26 g fat (4 g saturated fat), 10 mg cholesterol, 600 mg sodium, 22 g carbohydrate, 3 g fiber, 2 g protein.
Yield: 8 servings.
These do not taste like hamburgers, but they are so good! I made them for my family many years ago when I first became a vegetarian.
julie ferron // wauwatosa, wisconsin
3/4 cup unsalted sunflower kernels
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
2 cups shredded carrots
1 cup chopped onion
1/2 cup whole wheat flour
2 tablespoons canola oil
8 hamburger buns, optional
Lettuce and tomato slices, optional
Place sunflower kernels in a food processor; cover and process until ground. Remove and set aside. Place beans in food processor; cover and process until ground. In a large bowl, combine the sunflower kernels, beans, carrots, onion, flour and oil. Shape 1/2 cupfuls into patties.
In a nonstick skillet coated with cooking spray, cook the patties over medium heat for 3 minutes on each side or until lightly browned and crisp. Serve on rolls with lettuce and tomato if desired.
Nutrition Facts: 1 burger equals 195 calories, 11 g fat (1 g saturated fat), 0 cholesterol, 81 mg sodium, 21 g carbohydrate, 6 g fiber, 6 g protein.
Yield: 4 servings.
These hand-held sandwiches make a nice lunch or quick dinner on the go. A great thing about wraps is that, like sandwiches, you can customize each one to suit your taste. emily hanson // logan, utah
1/4 cup cream cheese, softened
1/4 cup prepared ranch salad dressing
4 flour tortillas (10 inches), warmed
3/4 pound sliced deli turkey
8 slices Monterey Jack cheese
1 medium ripe avocado, peeled and sliced
1 medium tomato, sliced
In a small bowl, beat cream cheese and salad dressing until smooth. Spread over tortillas. Layer with turkey, cheese, avocado and tomato. Roll up tightly; cut in half.
Nutrition Facts: 1 wrap equals 661 calories, 37 g fat (14 g saturated fat), 96 mg cholesterol, 1,719 mg sodium, 41 g carbohydrate, 9 g fiber, 35 g protein.
»HOW TO:
PIT AND SLICE AN AVOCADO
1 Wash avocado. Cut in half lengthwise, cutting around the pit. Twist halves in opposite directions to separate.
2 Slip a tablespoon under the pit to loosen it from the fruit.
3 To remove avocado flesh from the skin, loosen it from the skin with a large spoon and scoop out.
4 Slice the peeled avocado as desired. Or cut into unpeeled wedges and slide a spoon between the flesh and the skin.
Yield: 2 servings.
These grilled portobello mushroom burgers taste like the classic with a meatless twist.
theresa sabbagh // winston-salem, north carolina
2 tablespoons balsamic vinegar
1 tablespoon olive oil
3 garlic cloves, minced
1-1/2 teaspoons minced fresh basil or 1/2 teaspoon dried basil
1-1/2 teaspoons minced fresh oregano or 1/2 teaspoon dried oregano
Dash salt
Dash pepper
2 large portobello mushrooms, stems removed
2 slices reduced-fat provolone cheese
2 hamburger buns, split
2 lettuce leaves
2 slices tomato
In a small bowl, whisk the first seven ingredients. Add mushroom caps; let stand for 15 minutes, turning twice. Drain and reserve marinade.
Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill mushrooms, covered, over medium heat or broil 4 in. from the heat for 6-8 minutes on each side or until tender, basting with reserved marinade. Top with cheese during the last 2 minutes.
Serve on buns with lettuce and tomato.
Nutrition Facts: 1 burger equals 280 calories, 13 g fat (3 g saturated fat), 10 mg cholesterol, 466 mg sodium, 31 g carbohydrate, 3 g fiber, 11 g protein. Diabetic Exchanges: 2 starch, 1-1/2 lean meat, 1 fat.
»HOW TO:
START A CHARCOAL GRILL (THREE METHODS)
1 Pyramid Style: Arrange briquettes in a pyramid in the grill; pour lighter fluid over briquettes. Recap the fluid and place away from grill. Light briquettes.
2 Electric Starter: Arrange briquettes in a pyramid in the grill. Insert electric starter in the middle of coals. Plug starter into an outlet. If using an extension cord, use a heavy-duty one. It will take 8 to 10 minutes for ash to form on the coals. At that point, unplug the electric starter and remove it from briquettes. The starter will be very hot, so place it out of the way on a heatproof surface. Continue heating briquettes until they are covered with a light gray ash.
3 Chimney Starter: Crumple newspaper or waxed paper and place a chimney starter over the paper on the grill. Fill the starter with briquettes. Light paper. When coals are ready, dump them out of the chimney starter and spread out.
Yield: 5 servings.
Going out to restaurants for gyros can be expensive, so I came up with this homemade version. Usually, I set out the fixings so everyone can assemble their own. sheri scheerhorn // hills, minnesota
1 cup ranch salad dressing
1/2 cup chopped seeded peeled cucumber
1 pound beef top sirloin steak, cut into thin strips
2 tablespoons olive oil
5 whole pita breads, warmed
1 medium tomato, chopped
1 can (2-1/4 ounces) sliced ripe olives, drained
1/2 small onion, thinly sliced
1 cup (4 ounces) crumbled feta cheese
2-1/2 cups shredded lettuce
In a bowl, combine salad dressing and cucumber; set aside. In a large skillet, cook beef in oil over medium heat until no longer pink.
Layer half of each pita with steak, tomato, olives, onion, cheese, lettuce and dressing mixture. Fold each pita over filling; secure with toothpicks.
Nutrition Facts: 1 gyro equals 654 calories, 41 g fat (9 g saturated fat), 57 mg cholesterol, 1,086 mg sodium, 41 g carbohydrate, 3 g fiber, 30 g protein.
Yield: 2 servings.
I often make these fries for my husband and myself—especially when our garden is full of zucchini. The cornmeal coating gives them a nice crunch. sarah gottschalk // richmond, indiana
2 small zucchini
1 egg white
1/4 cup all-purpose flour
3 tablespoons cornmeal
1/2 teaspoon each salt, garlic powder, chili powder, paprika and pepper
Cooking spray
Marinara or spaghetti sauce, warmed
Cut zucchini into 3-in. x 1/2-in. x 1/2-in. pieces. In a shallow bowl, whisk egg white. In another shallow bowl, combine the flour, cornmeal and seasonings. Dip zucchini in egg white, then roll in flour mixture.
Place zucchini on a baking sheet coated with cooking spray; spray with additional cooking spray. Bake at 425° for 18-22 minutes or until golden brown, turning once. Serve with marinara sauce.
Nutrition Facts: 1 serving (calculated without sauce) equals 98 calories, 1 g fat (trace saturated fat), 0 cholesterol, 414 mg sodium, 19 g carbohydrate, 3 g fiber, 5 g protein. Diabetic Exchanges: 1 starch, 1 vegetable.
Yield: 4 servings.
The original recipe for these burgers called for lamb or beef, but I decided to try ground chicken to decrease the fat. The sauce easily doubles as a great dip for veggies and toasted pita chips. judy puskas // wallaceburg, ontario
1/2 cup fat-free plain yogurt
1/4 cup chopped peeled cucumber
1/4 cup crumbled reduced-fat feta cheese
1-1/2 teaspoons snipped fresh dill
1-1/2 teaspoons lemon juice
1 small garlic clove, minced
BURGERS:
1 medium onion, finely chopped
1/4 cup dry bread crumbs
1 tablespoon dried oregano
1 tablespoon lemon juice
2 garlic cloves, minced
1/2 teaspoon salt
1/4 teaspoon pepper
1 pound ground chicken
4 hamburger buns, split
4 lettuce leaves
4 tomato slices
Line a strainer with four layers of cheesecloth or one coffee filter and place over a bowl. Place yogurt in prepared strainer; cover yogurt with edges of cheesecloth. Refrigerate for 8 hours or overnight.
Remove yogurt from cheesecloth and discard liquid from bowl. Stir in the cucumber, feta cheese, dill, lemon juice and garlic; set aside.
In a small bowl, combine the onion, bread crumbs, oregano, lemon juice, garlic, salt and pepper. Crumble chicken over mixture and mix well. Shape into four burgers.
Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill burgers, covered, over medium heat or broil 4 in. from the heat for 5-7 minutes on each side or until a meat thermometer reads 165° and juices run clear.
Serve each on a bun with lettuce, tomato and 2 tablespoons yogurt sauce.
Nutrition Facts: 1 burger equals 350 calories, 12 g fat (4 g saturated fat), 78 mg cholesterol, 732 mg sodium, 35 g carbohydrate, 3 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.
Yield: 2 servings.
For a casual meal, this fast and flavorful sandwich can’t be beat. The tender chicken breasts are coated with seasoned bread crumbs and smothered in marinara sauce. Served on a hoagie, it’s a real treat! sue bosek // whittier, california
2 boneless skinless chicken breast halves (5 ounces each)
1/8 teaspoon salt
1/8 teaspoon pepper
1/2 cup all-purpose flour
1 egg, lightly beaten
3/4 cup seasoned bread crumbs
3 tablespoons grated Parmesan cheese
2 tablespoons olive oil
2 slices provolone cheese (1 ounce each)
2 Italian rolls, split lengthwise
1/3 cup marinara sauce or meatless spaghetti sauce
Flatten chicken to 1/2-in. thickness; sprinkle both sides with salt and pepper. Place flour and egg in separate shallow bowls. In another bowl, combine bread crumbs and cheese. Dip chicken in flour, then egg; roll in crumb mixture.
In a large skillet, cook chicken in oil over medium heat for 4-5 minutes on each side or until no longer pink. Layer chicken and cheese on bun bottoms; spread with marinara sauce. Replace tops.
Nutrition Facts: 1 sandwich equals 721 calories, 30 g fat (10 g saturated fat), 210 mg cholesterol, 1,037 mg sodium, 57 g carbohydrate, 3 g fiber, 51 g protein.
SOURDOUGH CHICKEN SANDWICHES: Prepare chicken as directed. Spread four slices sourdough bread with mayonnaise if desired; top two slices with a lettuce leaf, a slice of Swiss cheese, tomato slice, 1 bacon strip cooked and cut in half, and the chicken breast. Top with remaining bread.
Yield: 8 servings.
Looking for creative ways to use parsnips? These crispy bites are a healthier, more interesting take on popular french fries. sandy abrams // greenville, new york
8 medium parsnips, peeled
1 tablespoon olive oil
1/4 cup grated Parmesan cheese
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon ground nutmeg
Cut parsnips lengthwise into 2-1/2-in. x 1/2-in. sticks. In a large resealable plastic bag, combine the oil, Parmesan cheese, salt, pepper and nutmeg. Add parsnips, a few sticks at a time, and shake to coat.
Line two 15-in. x 10-in. x 1-in. baking pans with foil; coat the foil with cooking spray. Place parnsips in a single layer in pans. Bake at 425° for 20-25 minutes or until tender, turning several times.
Nutrition Facts: 1/2 cup equals 156 calories, 3 g fat (1 g saturated fat), 2 mg cholesterol, 210 mg sodium, 31 g carbohydrate, 6 g fiber, 3 g protein. Diabetic Exchange: 2 starch.
Yield: 4 servings.
These baked, two-tone fries are a flavorful, zesty crowd-pleaser. They’re so easy, they’ll be on the dinner table in no time. maria nicolau schumacher // larchmont, new york
2 medium potatoes
1 medium sweet potato
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon grated Parmesan cheese
2 garlic cloves, minced
Cut each potato and the sweet potato into eight wedges; place in a large resealable plastic bag. Add the oil, salt and pepper; seal bag and shake to coat. Arrange in a single layer in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray.
Bake, uncovered, at 425° for 20 minutes. Turn potatoes; sprinkle with cheese and garlic. Bake 20-25 minutes longer or until golden brown, turning once.
Nutrition Facts: 6 each equals 151 calories, 4 g fat (1 g saturated fat), 1 mg cholesterol, 176 mg sodium, 27 g carbohydrate, 3 g fiber, 3 g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
Yield: 6 servings.
This yummy sandwich is easy and travels well. Make several to feed a crowd, and use any meat, veggies and cheese you like. marion sundberg // yorba linda, california
1 loaf (1 pound) French bread
1 cup prepared pesto
1 pound thinly sliced deli turkey
1/2 pound provolone cheese, thinly sliced
2 small zucchini, thinly sliced
2 medium tomatoes, thinly sliced
1 medium red onion, thinly sliced
Cut the top fourth off loaf of bread. Carefully hollow out the bottom, leaving a 1/2-in. shell. (Discard removed bread or save for another use.) Spread pesto on the inside of top and bottom of bread. Set top aside.
In bottom of bread, layer the turkey, cheese, zucchini, tomatoes and onion. Gently press the layers together. Replace bread top and wrap tightly in foil.
Place on a baking sheet. Bake at 350° for 25-30 minutes or until heated through. Let stand for 10 minutes before cutting.
Nutrition Facts: 1 serving equals 661 calories, 33 g fat (13 g saturated fat), 73 mg cholesterol, 2,065 mg sodium, 54 g carbohydrate, 4 g fiber, 39 g protein.
Yield: 4-5 servings.
I grill a lot in the summer. Food just tastes better, and cleanup is much easier. This recipe is a delicious way to dress up plain hamburgers. gail kuntz // dillon, montana
1 can (4 ounces) mushroom stems and pieces, drained
4 bacon strips, cooked and crumbled
2 tablespoons diced green onions
1 teaspoon Worcestershire sauce
1 teaspoon soy sauce
1/2 teaspoon salt
1 pound ground beef
4 to 5 hamburger buns
Tomato slices, optional
In a large bowl, combine the first six ingredients. Crumble beef over mixture and mix well. Shape into four or five patties.
Grill, covered, over medium-hot heat or broil 4 in. from the heat for 5-6 minutes on each side or until a meat thermometer reads 160° and juices run clear. Serve on buns with tomato if desired.
Nutrition Facts: 1 burger equals 313 calories, 15 g fat (6 g saturated fat), 64 mg cholesterol, 709 mg sodium, 18 g carbohydrate, 1 g fiber, 23 g protein.
»HOW TO:
BUY AND HANDLE GROUND BEEF
Ground beef is often labeled using the cut of meat that it is from, such as ground chuck or ground round. (Ground beef comes from a combination of beef cuts.)
Ground beef can also be labeled according to the fat content of the ground mixture or the percentage of lean meat to fat, such as 85% or 90% lean. The higher the percentage, the leaner the meat. Purchase the amount you need: 1 pound of ground beef serves 3 to 4.
Handle the mixture as little as possible when shaping hamburgers, meat loaves or meatballs to keep the final product light in texture. Wash your hands after handling any raw meat.
Yield: 8 slices.
I rate this hearty double-crust pizza as excellent. Favorite fillings are tucked inside, and tasty tomato sauce tops the pie. edie despain // logan, utah
1 teaspoon active dry yeast
1 cup warm water (110° to 115°)
2 tablespoons canola oil
2 teaspoons sugar
1-1/2 teaspoons salt
2-1/2 to 3 cups all-purpose flour
1/2 cup yellow cornmeal
1/2 pound bulk Italian sausage
1 small green pepper, diced
1 small onion, diced
3 garlic cloves, peeled and sliced
2 cups (8 ounces) shredded part-skim mozzarella cheese
1/3 cup chopped pepperoni
1/4 cup grated Parmesan cheese
1 teaspoon dried oregano
1/4 cup tomato sauce
In a large bowl, dissolve yeast in warm water. Stir in the oil, sugar and salt. Add 1-1/2 cups flour and cornmeal; beat until smooth. Stir in enough remaining flour to form a soft dough.
Turn onto a floured surface; knead until smooth and elastic, about 4-5 minutes. Place in a greased bowl; turn once to grease top. Cover and let rise in a warm place until doubled, about 1 hour.
Punch dough down; let rest for 5 minutes. Divide into two portions, one slightly larger than the other. On a lightly floured surface, roll out larger portion to a 12-in. circle. Press onto the bottom and up the sides of a greased 10-in. ovenproof skillet.
In a large skillet, cook the sausage, green pepper and onion over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer. Drain. Stir in the mozzarella cheese, pepperoni, Parmesan cheese and oregano. Spread over crust.
On a lightly floured surface, roll remaining dough into an 11-in. circle. Place over pizza; seal edges. Cut four slits in top. Bake at 375° for 30-35 minutes or until crust is golden brown. Spread with tomato sauce.
Nutrition Facts: 1 slice equals 379 calories, 16 g fat (6 g saturated fat), 35 mg cholesterol, 906 mg sodium, 41 g carbohydrate, 2 g fiber, 17 g protein.
»HOW TO:
MIX YEAST DOUGH (TRADITIONAL METHOD)
1 Heat liquid to 110° to 115°, using a thermometer. Measure liquid and place in a large mixing bowl. Add active dry yeast; stir until dissolved.
2 Add sugar, salt, fat, eggs (if using) and about half of the flour. Beat with an electric mixer or by hand until smooth.
3 Gradually stir in enough of the remaining flour by hand to form a dough of consistency stated in the recipe.
Yield: 4 servings.
My Italian mother used to whip up these yummy dough pockets when I came home from school for lunch. They’re easy to pick up and dip in sauce. marie rizzio // interlochen, michigan
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1 cup (4 ounces) shredded fontina cheese
1/2 cup part-skim ricotta cheese
1/2 cup crumbled Gorgonzola cheese
3 green onions, chopped
1/4 teaspoon salt
1/8 teaspoon pepper
1 tube (13.8 ounces) refrigerated pizza crust
1 egg, lightly beaten
1 teaspoon water
1 cup spaghetti sauce, warmed
In a small bowl, combine the first seven ingredients. On a lightly floured surface, unroll pizza crust into an 11-in. square. Cut into four squares. Transfer to a greased baking sheet. Spoon spinach mixture over half of each square to within 1/2 in. of edges.
For each calzone, fold one corner over filling to the opposite corner, forming a triangle; press edges with a fork to seal. Cut slits in top. Combine egg and water; brush over calzones.
Bake at 375° for 12-15 minutes or until golden brown. Serve with spaghetti sauce.
Nutrition Facts: 1 calzone with 1/4 cup sauce equals 549 calories, 22 g fat (11 g saturated fat), 109 mg cholesterol, 1,637 mg sodium, 59 g carbohydrate, 5 g fiber, 28 g protein.
Yield: 8 servings.
If you love pizza, you’ll adore this salad that tastes just like pizza in a bowl. It’s like the salad you’d get at a pizzeria, but without the expense. pat habiger // spearville, kansas
1 package (10 ounces) Italian blend salad greens
1 cup (4 ounces) shredded part-skim mozzarella cheese
1 package (3-1/2 ounces) sliced pepperoni
1 can (2-1/4 ounces) sliced ripe olives, drained
1/2 cup Italian salad dressing
1 cup onion and garlic seasoned salad croutons
In a large salad bowl, combine the greens, mozzarella cheese, pepperoni and olives. Drizzle with dressing; toss to coat. Sprinkle with croutons.
Nutrition Facts: 1 cup equals 188 calories, 15 g fat (5 g saturated fat), 19 mg cholesterol, 688 mg sodium, 6 g carbohydrate, 1 g fiber, 7 g protein.
Yield: 4 servings.
A delicate peanut-flavored sauce is topped with cheese, fresh Asian veggies and juicy chunks of chicken to give these unique individual pizzas a deliciously different taste. One bite and this Asian-inspired pizza pie will become a favorite.
taste of home cooking school
4 prebaked mini pizza crusts
3/4 cup Thai-style peanut sauce
2 tablespoons creamy peanut butter
1 to 2 cups shredded or cubed cooked chicken
4 green onions, sliced
1 cup shredded Italian cheese blend
1/2 cup canned bean sprouts
1/2 cup shredded carrot
1/2 cup sweet red pepper strips
2 tablespoons chopped cilantro
1 tablespoon chopped roasted peanuts, optional
Place crusts on an ungreased 15-in. x 10-in. x 1-in. baking pan. In a small bowl, stir together peanut sauce and peanut butter. Spread over crusts. Top with chicken. Sprinkle with green onions and cheese.
Bake at 425° for 10-15 minutes or until edges are lightly browned and cheese is bubbly. Top with bean sprouts, carrot, red pepper, cilantro and peanuts if desired.
Nutrition Facts: 1 pizza (calculated without peanuts) equals 738 calories, 32 g fat (9 g saturated fat), 51 mg cholesterol, 1,949 mg sodium, 76 g carbohydrate, 5 g fiber, 38 g protein.
Yield: 4 servings.
Here’s a golden-brown crusty loaf that will round out all kinds of dinners in just minutes! talena keeler // siloam springs, arkansas
1/4 cup butter, softened
2 tablespoons shredded Parmesan cheese
1 teaspoon garlic powder
1 loaf (8 ounces) French bread, halved lengthwise
In a small bowl, combine the butter, cheese and garlic powder. Spread mixture over cut sides of bread. Place on an ungreased baking sheet.
Bake at 400° for 10-12 minutes or until golden brown. Serve warm.
Nutrition Facts: 1 slice equals 277 calories, 13 g fat (8 g saturated fat), 32 mg cholesterol, 492 mg sodium, 33 g carbohydrate, 1 g fiber, 8 g protein.
Yield: 12 pieces.
Pineapple adds pizzazz and honey lends a touch of sweetness to the sauce in this wonderful recipe. john weakland // lacey, washington
4 plum tomatoes, coarsely chopped
1 can (6 ounces) tomato paste
1/4 cup water
1/4 cup chopped roasted sweet red pepper
1 tablespoon dried oregano
1 tablespoon honey
2 teaspoons dried minced garlic
2 teaspoons paprika
1 teaspoon salt
1/4 teaspoon crushed red pepper flakes
2 tubes (13.8 ounces each) refrigerated pizza crust
2 cups (8 ounces) shredded part-skim mozzarella cheese
1 cup (4 ounces) shredded Romano cheese
1 package (3-1/2 ounces) sliced pepperoni
1 cup pineapple tidbits, drained
For sauce, place the first 10 ingredients in a food processor; cover and process until blended. Transfer to a small saucepan; heat through.
Meanwhile, press pizza dough into a greased 15-in. x 10-in. x 1-in. baking pan; build up edges slightly and seal seam. Bake at 425° for 6-8 minutes or until lightly browned.
Spread 1-3/4 cups sauce over crust (refrigerate remaining sauce for another use). Sprinkle with 1 cup mozzarella and 1/2 cup Romano; top with pepperoni, pineapple and remaining cheeses.
Bake for 14-18 minutes or until cheese is melted and crust is golden brown.
Nutrition Facts: 1 slice equals 294 calories, 10 g fat (4 g saturated fat), 20 mg cholesterol, 860 mg sodium, 38 g carbohydrate, 2 g fiber, 14 g protein.
Yield: 4-6 servings.
Convenient refrigerated pizza crust is dressed up with a creamy Parmesan sauce and a topping of Monterey Jack cheese, bacon and green onions in this tasty recipe. It’s a deliciously different addition to any pizza party. sherry keethler // lake st. louis, missouri
1 tube (13.8 ounces) refrigerated pizza crust
1/3 cup finely chopped onion
1 tablespoon butter
2 garlic cloves, minced
1 tablespoon all-purpose flour
1/8 teaspoon white pepper
1 cup milk
1/4 teaspoon chicken bouillon granules
1/4 cup grated Parmesan cheese
1/2 pound sliced bacon, cooked and crumbled
1-1/2 cups (6 ounces) shredded Monterey Jack cheese
3 green onions, thinly sliced
Unroll pizza crust. Press onto a greased 12-in. pizza pan; build up edges slightly. Prick dough thoroughly with a fork. Bake at 425° for 7-10 minutes or until lightly browned.
Meanwhile, in a large saucepan, saute onion in butter until tender. Add garlic; cook 1 minute longer. Stir in flour and pepper until blended. Gradually add milk and bouillon. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; stir in Parmesan cheese. Spread over hot crust. Sprinkle with bacon, Monterey Jack cheese and green onions.
Bake at 425° for 8-12 minutes or until cheese is melted. Let stand for 5 minutes before cutting.
Nutrition Facts: 1 slice equals 417 calories, 21 g fat (10 g saturated fat), 48 mg cholesterol, 903 mg sodium, 36 g carbohydrate, 1 g fiber, 19 g protein.
Yield: 6 slices.
Add a fiesta of flavor to homemade pizza with this Italian twist on fajitas. Salsa lovers will be wild about it. Toss together a salad to serve on the side. iola egle // bella vista, arkansas
1/4 cup lime juice
3 tablespoons olive oil, divided
2 garlic cloves, minced
1 pound boneless skinless chicken breasts, finely chopped
1 prebaked 12-inch pizza crust
1 jar (16 ounces) chunky salsa, drained
1 small sweet red pepper, chopped
1/4 cup chopped green pepper
1 green onion, chopped
1-1/2 cups (6 ounces) shredded Mexican cheese blend
Sour cream, optional
In a resealable plastic bag, combine the lime juice, 2 tablespoons oil and garlic. Add the chicken; seal bag and turn to coat. Refrigerate for 15 minutes.
Drain and discard marinade. In a large skillet, saute chicken in remaining oil until no longer pink.
Place crust on an ungreased pizza pan; spread with salsa to within 1/2 in. of edges. Layer with chicken, peppers, onion and cheese.
Bake at 450° for 8-10 minutes or until cheese is melted. Serve with sour cream if desired.
Nutrition Facts: 1 slice (calculated without sour cream) equals 446 calories, 20 g fat (7 g saturated fat), 67 mg cholesterol, 890 mg sodium, 37 g carbohydrate, trace fiber, 29 g protein.
Yield: 2 servings.
Here’s an all-time classic scaled down for two. The peas and carrots add color and crunch to this savory dinner. peggy vaught // glasgow, west virginia
1 boneless pork loin chop (6 ounces), cut into 1/2-inch pieces
1/4 cup finely chopped carrot
1/4 cup chopped fresh broccoli
1/4 cup frozen peas
1 green onion, chopped
1 tablespoon butter
1 egg, lightly beaten
1 cup cold cooked long grain rice
4-1/2 teaspoons reduced-sodium soy sauce
1/8 teaspoon garlic powder
1/8 teaspoon ground ginger
In a large skillet, saute the pork, carrot, broccoli, peas and onion in butter until pork is no longer pink. Remove from skillet and set aside.
In same skillet, cook and stir egg over medium heat until completely set. Stir in the rice, soy sauce, garlic powder, ginger and pork mixture; heat through.
Nutrition Facts: 1 cup equals 338 calories, 13 g fat (6 g saturated fat), 163 mg cholesterol, 597 mg sodium, 29 g carbohydrate, 2 g fiber, 24 g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
COCONUT SHRIMP WITH DIPPING SAUCE
Yield: 5 servings.
With crispy coconut-cilantro breading and a sweet apricot sauce, these delicious shrimp would be great for any occasion, from an appetizer party to a weeknight dinner.
taste of home cooking school
1 can (14 ounces) light coconut milk, divided
1 jalapeno pepper, seeded and chopped
1/4 cup minced fresh cilantro
1-1/4 pounds uncooked medium shrimp
3/4 cup all-purpose flour
4 egg whites
3/4 cup panko (Japanese) bread crumbs
3/4 cup flaked coconut, lightly toasted
1/3 cup reduced-sugar apricot preserves
1 teaspoon spicy brown mustard
Place 2 tablespoons coconut milk in a small bowl; cover and refrigerate. In a large resealable plastic bag, combine the jalapeno, cilantro and remaining coconut milk. Peel and devein shrimp, leaving tails on. Add to bag; seal and turn to coat. Refrigerate for 1 hour.
Place flour in a shallow bowl. In another bowl, lightly beat the egg whites. In a third bowl, combine bread crumbs and coconut. Drain and discard marinade. Dip shrimp in flour and egg whites, then roll in crumb mixture.
Place on a baking sheet coated with cooking spray. Bake at 400° for 7-9 minutes on each side or until lightly browned. Meanwhile, for dipping sauce, add preserves and mustard to the reserved coconut milk. Serve with shrimp.
EDITOR’S NOTE: We recommend wearing disposable gloves when cutting hot peppers. Avoid touching your face.
Nutrition Facts: about 10 shrimp with 5 teaspoons sauce equals 324 calories, 11 g fat (8 g saturated fat), 168 mg cholesterol, 316 mg sodium, 30 g carbohydrate, 1 g fiber, 23 g protein.
COCONUT SHRIMP WITH PLUM SAUCE: Substitute red plum jam for the apricot preserves.
»HOW TO:
CUT A JALAPENO
With gloves on, cut the jalapeno in half. Remove the seeds with the tip of a spoon or knife; discard seeds. Chop the jalapeno as directed in the recipe.
Yield: 4 servings.
This combination of ingredients is unique and flavorful. Using ramen noodles makes it affordable. marlene mcallister // portland, michigan
1 pound ground beef
1-1/2 cups sliced fresh carrots
3/4 cup sliced onion
1 cup water
1 cup shredded cabbage
1 cup sliced fresh mushrooms
1 cup chopped green pepper
3 tablespoons soy sauce
1 package (3 ounces) beef ramen noodles
In a large skillet, cook the beef, carrots and onion over medium heat until meat is no longer pink and carrots are crisp-tender; drain.
Add the water, cabbage, mushrooms, green pepper, soy sauce and the contents of seasoning packet from the noodles. Break noodles into small pieces; add to pan. Cover and cook for 10 minutes or until liquid is absorbed and noodles are tender.
Nutrition Facts: 1-1/2 cups equals 379 calories, 18 g fat (8 g saturated fat), 86 mg cholesterol, 1,202 mg sodium, 24 g carbohydrate, 3 g fiber, 29 g protein.
Yield: 8 servings.
I’ve made this pleasantly seasoned pork several times for company and received many compliments on it. The recipe is so easy. debora brown // st. leonard, maryland
1/2 cup soy sauce
1/4 cup olive oil
4 teaspoons brown sugar
2 teaspoons ground ginger
1 teaspoon pepper
2 garlic cloves, minced
4 pork tenderloins (3/4 to 1 pound each)
Coarsely ground pepper, optional
In a large resealable plastic bag, combine the first six ingredients; add pork. Seal bag and turn to coat; refrigerate for 4 hours, turning occasionally.
Drain and discard marinade. Grill the tenderloins, covered, over indirect medium-hot heat for 25-40 minutes or until a meat thermometer reads 160°. Sprinkle with pepper if desired.
Nutrition Facts: 6 ounces cooked pork equals 216 calories, 6 g fat (2 g saturated fat), 95 mg cholesterol, 859 mg sodium, 3 g carbohydrate, trace fiber, 36 g protein.
Yield: 2 servings.
This is my basic recipe for stir-fry. I’ve tried others but always come back to this one. I have also substituted chicken and chicken broth and found it just as good. margery bryan // moses lake, washington
4 teaspoons cornstarch
1 teaspoon sugar
4 teaspoons soy sauce
1 garlic clove, minced
1/2 pound beef tenderloin, cut into thin strips
1 tablespoon canola oil
2 cups assorted fresh vegetables
1/3 cup beef broth
Chow mein noodles or hot cooked rice
In a large bowl, combine the first four ingredients. Add beef; toss to coat. In a large skillet or wok, stir-fry beef in oil until no longer pink; remove and keep warm.
Reduce heat to medium. Add vegetables and broth; stir-fry for 4 minutes. Return beef to the pan; cook and stir for 2 minutes or until heated through. Serve with chow mein noodles or rice.
Nutrition Facts: 1 serving (prepared with reduced-sodium soy sauce; calculated without rice) equals 296 calories, 16 g fat (4 g saturated fat), 70 mg cholesterol, 643 mg sodium, 12 g carbohydrate, 1 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetables, 2 fat.
Yield: 4 servings.
When my mother-in-law shared this recipe with me, she said it cooks up in no time…and she was right! This wonderful meal is a treat even for those not watching their diets.
susan adair // somerset, kentucky
2 teaspoons sugar
2 teaspoons cornstarch
1/4 teaspoon ground ginger
1/4 cup reduced-sodium soy sauce
1 tablespoon white wine vinegar
1 pound beef flank steak, thinly sliced
2 medium green peppers, julienned
1 teaspoon canola oil
Hot cooked rice, optional
In a large bowl, combine the sugar, cornstarch, ginger, soy sauce and vinegar until smooth. Add beef and toss to coat; set aside.
In a large skillet or wok, stir-fry green peppers in oil until crisp-tender. Remove and keep warm. Add beef with marinade to pan; stir-fry for 3 minutes or until meat reaches desired doneness. Return peppers to pan; heat through. Serve steak over rice if desired.
Nutrition Facts: 1 cup (calculated without rice) equals 236 calories, 10 g fat (0 saturated fat), 59 mg cholesterol, 579 mg sodium, 10 g carbohydrate, 0 fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.
Yield: 8 servings.
These egg rolls are low in fat but the crispiness from baking will fool you into thinking they were fried! barbara lierman // lyons, nebraska
Cooking spray
2 cups grated carrots
1 can (14 ounces) bean sprouts, drained
1/2 cup chopped water chestnuts
1/4 cup chopped green pepper
1/4 cup chopped green onions
1 garlic clove, minced
2 cups finely diced cooked chicken
4 teaspoons cornstarch
1 tablespoon water
1 tablespoon light soy sauce
1 teaspoon canola oil
1 teaspoon brown sugar
Pinch cayenne pepper
16 egg roll wrappers
Coat a large skillet with cooking spray; add the next six ingredients. Cook and stir over medium heat until vegetable are crisp-tender, about 3 minutes. Add chicken; heat through.
In a small bowl, combine the cornstarch, water, soy sauce, oil, brown sugar and cayenne until smooth; stir into chicken mixture. Bring to a boil. Cook and stir for 2 minutes or until thickened; remove from the heat.
Spoon 1/4 cup of chicken mixture on the bottom third of one egg roll wrapper; fold sides toward center and roll tightly. (Keep remaining wrappers covered with a damp paper towel until ready to use.) Place seam side down on a baking sheet coated with cooking spray. Repeat.
Spray tops of egg rolls with cooking spray. Bake at 425° for 10-15 minutes or until lightly browned.
Nutrition Facts: 2 egg rolls equals 261 calories, 3 g fat (0 saturated fat), 27 mg cholesterol, 518 mg sodium, 45 g carbohydrate, 0 fiber, 13 g protein. Diabetic Exchanges: 3 starch, 1 lean meat.
EFFORTLESS EGG ROLLS: Thaw and chop 1 pound frozen stir-fry vegetable blend; cook in a large skillet with 1 pound bulk pork sausage until meat is no longer pink. Stir in 2 tablespoons teriyaki sauce. Fill and bake egg rolls as directed.
Yield: 6 servings.
The cashews add crunch and a sweet, nutty flavor to this recipe. The tasty sauce adds richness to garden-fresh carrots and broccoli. ena quiggle // goodhue, minnesota
1/2 cup rice vinegar
1/2 cup sherry
2 tablespoons sesame oil
2 teaspoons garlic powder
1-1/2 pounds skinless boneless chicken, cubed
3 tablespoons canola oil
3 cups fresh broccoli florets
1 cup thinly sliced carrots
2 teaspoons cornstarch
1/3 cup soy sauce
1/3 cup hoisin sauce
1 tablespoon ground ginger
1 cup roasted salted cashews
Hot cooked rice
Combine the first four ingredients. Pour half into a large resealable plastic bag; add chicken. Seal bag and turn to coat; refrigerate 2 hours. Refrigerate remaining marinade.
Discard marinade from chicken. In a wok or large skillet, stir-fry chicken in canola oil for 2-3 minutes or until no longer pink. With a slotted spoon, remove chicken and set aside.
In the same skillet, stir-fry broccoli and carrots for 3 minutes or until crisp-tender. Combine the cornstarch, soy sauce, hoisin sauce, ginger and reserved marinade until smooth; gradually stir into vegetables. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Stir in cashews and chicken; heat through. Serve with rice.
Nutrition Facts: 1 cup equals 454 calories, 27 g fat (5 g saturated fat), 63 mg cholesterol, 1,282 mg sodium, 19 g carbohydrate, 3 g fiber, 31 g protein.
»HOW TO:
STIR-FRY
1 Chop and measure all ingredients, keeping them close at hand. Begin by stir-frying the meat, poultry or seafood in a small amount of oil.
2 When it’s cooked through, remove the meat from the skillet. Cover and keep warm. Stir-fry the vegetables, adding more oil if necessary.
3 Return meat to the pan, add sauce mixture and heat through. Add any last-minute ingredients like peanuts, cilantro or sesame seeds.
TURKEY AND BLACK BEAN ENCHILADAS
Yield: 8 servings.
Hearty and satisfying, these slimmed-down enchiladas with whole-wheat tortillas have a moist and delicious filling you’ll love. sarah burleson // spruce pine, north carolina
2 cans (15 ounces each) black beans, rinsed and drained, divided
1 pound lean ground turkey
1 medium green pepper, chopped
1 small onion, chopped
1 can (15 ounces) enchilada sauce, divided
1 cup (4 ounces) shredded reduced-fat Mexican cheese blend, divided
8 whole wheat tortillas (8 inches), warmed
In a small bowl, mash 1 can black beans; set aside. In a large nonstick skillet, cook the turkey, pepper and onion over medium heat until meat is no longer pink; drain. Add the mashed beans, remaining beans, half of the enchilada sauce and 1/2 cup cheese; heat through.
Place 2/3 cupfuls of bean mixture down the center of each tortilla. Roll up and place seam side down in two 11-in. x 7-in. baking dishes coated with cooking spray.
Pour remaining enchilada sauce over the top; sprinkle with remaining cheese. Bake, uncovered, at 425° for 15-20 minutes or until heated through.
Nutrition Facts: 1 enchilada equals 363 calories, 11 g fat (3 g saturated fat), 55 mg cholesterol, 808 mg sodium, 42 g carbohydrate, 7 g fiber, 24 g protein.
Yield: 4 servings.
I always have the ingredients for these on hand. My husband came up with this recipe, and it turned out to be a hit! amy dando // apalachin, new york
1/2 pound boneless skinless chicken breasts, cut into 1/2-inch cubes
1-1/2 cups julienned green peppers
1 cup chopped onion
4 tablespoons canola oil, divided
1/2 cup barbecue sauce
1-1/2 cups (6 ounces) shredded Mexican cheese blend
4 flour tortillas (10 inches), warmed
Lime wedges, sour cream, shredded lettuce and chopped tomatoes, optional
In a large skillet, cook the chicken, green peppers and onion in 2 tablespoons oil over medium heat for 6-8 minutes or until chicken is no longer pink. Stir in barbecue sauce. Bring to a boil. Reduce heat; simmer for 1 minute.
Sprinkle cheese down center of each tortilla; top with chicken mixture. Fold sides and ends over filling and roll up; seal burritos with toothpicks.
In a large skillet, brown burritos in remaining oil on all sides over medium heat. Discard toothpicks. Serve burritos with lime wedges, sour cream, lettuce and tomatoes if desired.
Nutrition Facts: 1 burrito equals 608 calories, 33 g fat (12 g saturated fat), 69 mg cholesterol, 1,008 mg sodium, 42 g carbohydrate, 8 g fiber, 28 g protein.
Yield: 2 servings.
My husband and I enjoy splitting this two-serving taco plate and don’t have to worry about leftovers. But the recipe is easy to double if needed. sue ross // casa grande, arizona
1/2 pound ground beef
1/2 cup chopped onion
1/3 cup taco sauce
1/4 cup chopped green chilies
1/4 teaspoon salt
1 cup crushed tortilla chips
1/2 cup shredded cheddar cheese
In a large skillet, cook beef and onion over medium heat until meat is no longer pink; drain. Stir in the taco sauce, chilies and salt. Cover and cook over medium-low heat for 6-8 minutes or until heated though. Spoon over chips; sprinkle with cheese.
Nutrition Facts: 1 serving equals 501 calories, 28 g fat (12 g saturated fat), 105 mg cholesterol, 956 mg sodium, 29 g carbohydrate, 3 g fiber, 32 g protein.
Yield: 8 servings.
These hearty and zippy burritos can be whipped up in a jiffy. kim hardison // maitland, florida
1-1/2 cups water
1-1/2 cups uncooked instant brown rice
1 medium green pepper, diced
1/2 cup chopped onion
1 tablespoon olive oil
1 teaspoon minced garlic
1 tablespoon chili powder
1 teaspoon ground cumin
1/8 teaspoon crushed red pepper flakes
1 can (15 ounces) black beans, rinsed and drained
8 flour tortillas (8 inches), warmed
1 cup salsa
Reduced-fat shredded cheddar cheese and reduced-fat sour cream, optional
In a small saucepan, bring water to a boil. Add rice. Return to a boil. Reduce heat; cover and simmer for 5 minutes. Remove from the heat. Let stand for 5 minutes or until water is absorbed.
Meanwhile, in a large skillet, saute green pepper and onion in oil for 3-4 minutes or until tender. Add garlic; cook 1 minute longer. Stir in the chili powder, cumin and pepper flakes until combined. Add beans and rice; cook and stir for 4-6 minutes or until heated through.
Spoon about 1/2 cup of filling off-center on each tortilla; top with 2 tablespoons salsa. Fold sides and ends over filling and roll up. Serve with cheese and sour cream if desired.
Nutrition Facts: 1 burrito (calculated without cheese and sour cream) equals 290 calories, 6 g fat (1 g saturated fat), 0 cholesterol, 504 mg sodium, 49 g carbohydrate, 4 g fiber, 9 g protein.
Yield: 2-2/3 cups.
Lime juice, cumin and cayenne pepper make these beans so tasty, particularly when compared to the canned variety. I like to dress them up with reduced-fat cheese and salsa. myra innes // auburn, kansas
2/3 cup finely chopped onion
4 teaspoons canola oil
4 garlic cloves, minced
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
2 cans (15 ounces each) pinto beans, rinsed and drained
1/2 cup water
4 teaspoons lime juice
In a large saucepan, saute onion in oil until tender. Stir in the garlic, cumin, salt and cayenne; cook and stir for 1 minute. Add beans and mash. Add water; cook and stir until heated through and water is absorbed. Remove from the heat; stir in lime juice.
Nutrition Facts: 1/3 cup equals 123 calories, 3 g fat (trace saturated fat), 0 cholesterol, 290 mg sodium, 19 g carbohydrate, 5 g fiber, 5 g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1/2 fat.
Yield: 2 servings.
Using chicken fingers in this recipe makes for the perfect size taco and also cuts down on prep time. I like to pair it with Spanish rice and refried beans for a complete meal for two. kathy williams // layton, utah
1 egg, lightly beaten
1/2 cup seasoned bread crumbs
1/4 teaspoon salt
1/8 teaspoon pepper
4 chicken tenderloins
1 tablespoon canola oil
4 corn tortillas (6 inches), warmed
1/2 cup shredded cheddar cheese
Salsa, sour cream, guacamole, chopped tomatoes, shredded lettuce and fresh cilantro leaves, optional
Place egg in a shallow bowl. In another shallow bowl, combine the bread crumbs, salt and pepper. Dip chicken in egg, then roll in bread crumb mixture.
In a large skillet over medium heat, cook chicken in oil for 5-7 minutes or until no longer pink. Serve on tortillas with cheese and optional ingredients if desired.
Nutrition Facts: 2 tacos (prepared with reduced-fat shredded cheddar cheese; calculated without optional ingredients) equals 403 calories, 17 g fat (5 g saturated fat), 119 mg cholesterol, 775 mg sodium, 38 g carbohydrate, 3 g fiber, 28 g protein.
»HOW TO:
TRIM CILANTRO
To easily trim cilantro (or flat-leaf parsley) from its stems, hold the bunch, then angle the blade of a chef’s knife almost parallel with the stems. With short, downward strokes, shave off the leaves where they meet the stems.
