Sandwiches, wraps, and even burgers and pizzas are not off-limits in a light and healthy meal plan. You just have to choose both your bread and the fillings with care. In this chapter, we provide lots of satisfying low-cal options you can sink your teeth into without guilt.
When it comes to selecting bread, the buzz words are whole grain. Look for whole-wheat pitas, tortillas, and burger buns, and multigrain loaves for sandwiches. Or pick up some readymade whole-wheat pizza dough at your local pizzeria or supermarket. For tips on label-reading, see “How Do You Know It’s Whole Grain?”.
Once you have your bread, it’s time to fill it. Our homemade falafel, Tuscan tuna salad, and curried chicken salad are all easy, tasty fillers for pitas. If you’re brown-bagging it, pack our turkey and mango wraps or our healthy club sandwiches—we offer both veggie and roast beef options. You can also bypass the bread altogether and prepare our gingery chicken salad; it’s made from already cooked rotisserie chicken and served in lettuce cups.
On hectic weeknights or lazy weekends, our chicken quesadillas or turkey fajitas will keep everybody happy. Or, if your family is clamoring for burgers, serve up our turkey burgers with a yogurt and mint sauce or one of our chicken-burger variations. Pair our easy homemade pizza crust with one of four veggie toppings for a light and healthy alternative to grease-laden takeout—your family gets their pizza fix, while you rest easy knowing that they’re eating their vegetables, too.
Serve these small, flat bean patties in pita pockets with lettuce, tomatoes, cucumbers, and tangy plain low-fat yogurt.
ACTIVE TIME: 10 minutes
TOTAL TIME: 20 minutes
MAKES: 4 sandwiches
| 4 | green onions, cut into ½-inch pieces |
| 2 | garlic cloves, each cut in half |
| ½ | cup packed fresh flat-leaf parsley leaves |
| 2 | teaspoons dried mint |
| 1 | can (15 to 19 ounces) no-salt-added garbanzo beans, rinsed and drained |
| ½ | cup plain dried bread crumbs |
| 1 | teaspoon ground coriander |
| 1 | teaspoon ground cumin |
| 1 | teaspoon baking powder |
| ½ | teaspoon salt |
| ¼ | teaspoon cayenne (ground red) pepper |
| ¼ | teaspoon ground allspice olive oil nonstick cooking spray |
| 4 | (6- to 7-inch) whole-wheat pita breads |
| sliced romaine lettuce, sliced ripe tomatoes, sliced cucumber, sliced red onion, plain low-fat yogurt | |
1. In food processor with knife blade attached, finely chop green onions, garlic, parsley, and mint. Add beans, bread crumbs, coriander, cumin, baking powder, salt, cayenne, and allspice, and blend until a coarse puree forms.
2. Shape bean mixture, by scant ½ cups, into eight 3-inch round patties and place on sheet of waxed paper. Coat both sides of patties with cooking spray.
3. Heat nonstick 10-inch skillet over medium heat until hot. Add half of patties and cook until dark golden brown, about 10 minutes, turning once. Transfer patties to paper towels to drain. Repeat with remaining patties.
4. Cut off top third of each pita to form a pocket. Reserve cut-off pieces for another use. Place 2 warm patties in each pita. Serve with choice of accompaniments.
EACH SANDWICH WITHOUT ACCOMPANIMENTS: About 305 calories (9 percent calories from fat), 13g protein, 58g carbohydrate, 3g total fat (0g saturated), 10g fiber, 0mg cholesterol, 755mg sodium
This carrot, sprout, and bean spread combo will satisfy your palate and ease your conscience.
TOTAL TIME: 25 minutes
MAKES: 4 sandwiches
| 2 | tablespoons olive oil |
| 2 | teaspoons plus 1 tablespoon fresh lemon juice |
| 1 | teaspoon honey |
 |
teaspoon ground black pepper |
| 3 | carrots, peeled and shredded (1 cup) |
| 2 | cups alfalfa sprouts |
| 1 | garlic clove, finely chopped |
| ½ | teaspoon ground cumin |
| pinch cayenne (ground red) pepper | |
| 1 | can (15 to 19 ounces) garbanzo beans, rinsed and drained |
| 1 | tablespoon water |
| 12 | slices multigrain bread, lightly toasted |
| 1 | large ripe tomato (12 ounces), thinly sliced |
| 1 | bunch watercress (4 ounces), tough stems trimmed |
1. In medium bowl, stir 1 tablespoon oil, 2 teaspoons lemon juice, honey, and black pepper until mixed. Add carrots and alfalfa sprouts; toss until mixed and evenly coated with dressing.
2. In 2-quart saucepan, heat remaining 1 tablespoon oil over medium heat. Add garlic, cumin, and cayenne and cook until very fragrant, about 1 minute. Stir in beans and remove from heat. Add remaining 1 tablespoon lemon juice and water; mash to a coarse puree.
3. Spread garbanzo-bean mixture on 8 toast slices. Place tomato slices and watercress over 4 garbanzo-topped toast slices. Top remaining 4 garbanzo-topped slices with alfalfa-sprout mixture and place on watercress-topped bread. Cover with 4 remaining toast slices. Cut sandwiches in half.
EACH SANDWICH: About 380 calories (28 percent calories from fat), 14g protein, 57g carbohydrate, 12g total fat (2g saturated), 17g fiber, 0mg cholesterol, 545mg sodium
Tuna and cannellini beans are a popular combination in Italy. Tossed with a piquant dressing, it makes a great sandwich filling.
TOTAL TIME: 15 minutes
MAKES: 4 sandwiches
| 1 | can (15 to 19 ounces) low-sodium white kidney beans (cannellini), rinsed and drained |
| ½ | cup chopped fresh basil |
| 2 | tablespoons capers, drained and chopped |
| 2 | tablespoons fresh lemon juice |
| 2 | tablespoons olive oil |
| ½ | teaspoon salt |
| ¼ | teaspoon coarsely ground black pepper |
| 1 | can (6 ounces) unsalted tuna packed in water, drained and flaked |
| 1 | bunch watercress (4 ounces), tough stems trimmed and sprigs cut in half |
| 4 | whole-wheat pita breads |
| 2 | ripe medium tomatoes (6 ounces each), thinly sliced |
1. In large bowl, mash 1 cup beans. Stir in basil, capers, lemon juice, oil, salt, and pepper until well blended. Add tuna, watercress, and remaining beans; toss to mix.
2. Cut pita breads in half. Spoon tuna mixture onto pita halves; top with tomato slices.
EACH SANDWICH: About 330 calories (26 percent calories from fat), 20g protein, 44g carbohydrate, 10g total fat (1g saturated), 9g fiber, 15mg cholesterol, 724mg sodium
Curried Chicken Pitas
This curry-spiced chicken salad packs extra sweet flavor with the addition of cantaloupe. For photo.
TOTAL TIME: 20 minutes
MAKES: 4 sandwiches
| 1¼ | cup packed fresh cilantro leaves, finely chopped |
| ¼ | cup reduced-fat sour cream |
| 2 | tablespoons low-fat mayonnaise |
| 1 | tablespoon fresh lime juice |
| 1 | teaspoon grated, peeled fresh ginger |
| ¼ | teaspoon curry powder |
| ¼ | teaspoon ground coriander |
|
teaspoon salt |
| 2 | cups chopped, cooked chicken-breast meat |
| 5 | radishes, cut into ¼-inch-thick half-moons |
| 1½ | cups chopped cantaloupe (8 ounces) |
| ¼ | small red onion, finely chopped |
| 3 | tablespoons roasted cashews, chopped |
| 4 | pita breads, toasted, each cut into quarters |
1. In small bowl, whisk cilantro, sour cream, mayonnaise, lime juice, ginger, curry powder, coriander, and salt until well blended. If making ahead, cover and refrigerate up to 1 day.
2. In bowl, combine chicken, radishes, cantaloupe, and onion. If making ahead, cover and refrigerate up to 1 day. To serve, toss chicken mixture with half of dressing. Sprinkle with cashews. Spoon on top of pita pieces and serve with remaining dressing alongside.
EACH SANDWICH: About 380 calories (21 percent calories from fat), 29g protein, 45g carbohydrate, 9g total fat (3g saturated), 3g fiber, 65mg cholesterol, 535mg sodium 
Gingery Chicken in Lettuce Cups
An Asian-inspired meal with lean chicken and edamame (soybeans) serves up healthy doses of protein, fiber, and heart-boosting phytochemicals—and few calories.
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| 3 | tablespoons reduced-sodium soy sauce |
| 2 | teaspoons grated, peeled fresh ginger |
| 1 | teaspoon honey |
| 2 | teaspoons Asian sesame oil |
| 1¼ | pounds chicken tenders, cut into ¼-inch chunks |
| 1 | cup frozen shelled edamame (soybeans) |
| 2 | medium stalks celery, chopped |
| 12 | large Boston lettuce leaves |
1. In cup, combine soy sauce, ginger, and honey. Set aside.
2. In 12-inch nonstick skillet, heat sesame oil over medium heat 1 minute. Add chicken chunks and cook 3 minutes, stirring occasionally.
3. Add edamame to chicken in skillet; cook 2 minutes, stirring occasionally. Stir in celery; cook 2 minutes longer. Add soy sauce mixture; cook 1 to 2 minutes or until chicken is cooked through, stirring occasionally to coat chicken with sauce. Makes about 3½ cups.
4. Arrange lettuce leaves on 4 dinner plates. Divide chicken mixture among lettuce leaves, using a generous ¼ cup per leaf. Fold leaves over chicken mixture and eat out of hand.
EACH SERVING: About 260 calories (24 percent calories from fat), 40g protein, 9g carbohydrate, 7g total fat (1g saturated), 3g fiber, 82mg cholesterol, 565mg sodium 
The traditional Chinese recipe for Peking duck is labor-intensive and takes several days to make. Our version, prepared in minutes, is made with grilled boneless chicken thighs and served in flour tortillas with hoisin sauce.
ACTIVE TIME: 25 minutes
TOTAL TIME: 35 minutes
MAKES: 4 main-dish servings
| 8 | (7-inch) low-fat, low-sodium flour tortillas |
| 2 | tablespoons honey |
| 2 | tablespoons reduced-sodium soy sauce |
| 1 | tablespoon grated, peeled fresh ginger |
|
teaspoon cayenne (ground red) pepper |
| 2 | garlic cloves, crushed with garlic press |
| 6 | skinless, boneless chicken thighs (about 1¼ pounds) |
| 1 | teaspoon vegetable oil |
| ¼ | cup hoisin sauce |
| ½ | English (seedless) cucumber, cut into 2″ by ¼″ matchsticks |
| 2 | green onions, thinly sliced |
1. Prepare outdoor grill for direct grilling over medium-high heat.
2. Stack tortillas and wrap in foil. In small bowl, mix honey, soy sauce, ginger, cayenne, and garlic. Set aside tortillas and honey mixture.
3. Coat chicken with oil and place on hot grill rack over medium-high heat. Grill, turning once, 5 minutes. Brush chicken all over with honey mixture and grill until juices run clear when thickest part of thigh is pierced with tip of knife, 5 to 7 minutes longer, turning over once.
4. While chicken is cooking, place foil-wrapped tortillas on same grill rack and heat until warm, 3 to 5 minutes.
5. Transfer chicken to cutting board and thinly slice. Spread hoisin sauce on one side of each tortilla. Top with chicken, cucumber, and green onions; roll up to serve.
EACH SERVING: About 260 calories (26 percent calories from fat), 35g protein, 65g carbohydrate, 15g total fat (4g saturated), 9g fiber, 93mg cholesterol, 853mg sodium 
A lime-spiked curried chutney adds zip to this rolled sandwich. If you can’t find lavash (an Armenian flatbread), use flour tortillas instead.
TOTAL TIME: 25 minutes plus chilling
MAKES: 4 roll-ups
| 1 | large lime |
| ¼ | cup light mayonnaise |
| 3 | tablespoons mango chutney, chopped |
| ½ | teaspoon curry powder |
|
teaspoon paprika |
| 1 | lavash flatbread (7 ounces) |
| 1 | medium cucumber (8 ounces), peeled and thinly sliced |
| 8 | ounces thinly sliced smoked turkey breast |
| 1 | mango, peeled and finely chopped |
| 6 | large green-leaf lettuce leaves |
1. From lime, grate ¼ teaspoon peel and squeeze 1 tablespoon juice. In bowl, combine lime peel, lime juice, mayonnaise, chutney, curry powder, and paprika until blended.
2. Unfold lavash; spread evenly with mayonnaise mixture. Arrange cucumber slices over mayonnaise, then top with turkey, mango, and lettuce. From a short side, roll lavash up, jellyroll fashion.
3. Wrap lavash roll in foil and refrigerate at least 2 hours or up to 4 hours to blend flavors and let bread soften. To serve, trim ends, then cut lavash roll into 4 pieces.
EACH ROLL-UP: About 375 calories (17 percent calories from fat), 18g protein, 54g carbohydrate, 7g total fat (2g saturated), 7g fiber, 29mg cholesterol, 842mg sodium 
Low-fat mayonnaise gets a lift from freshly grated lemon zest. You can also serve this mayo mix as a dip; just add chopped fresh herbs and a pinch of salt.
TOTAL TIME: 10 minutes
MAKES: 4 sandwiches
| 4 | teaspoons grated lemon peel |
| 4 | tablespoons low-fat mayonnaise |
| 8 | slices whole-grain bread |
| 4 | cups loosely packed baby spinach leaves |
| 8 | ounces turkey breast, sliced |
| 2 | tomatoes, sliced |
1. Stir grated lemon peel into mayonnaise; spread on one side of each bread slice.
2. On 4 slices bread, alternately layer equal amounts spinach, turkey, and tomato, starting and ending with spinach. Top with remaining bread slices.
EACH SANDWICH: About 300 calories (21 percent calories from fat), 26g protein, 33g carbohydrate, 7g total fat (2g saturated), 13g fiber, 57mg cholesterol, 320mg sodium 
EAT YOUR SPINACH
Popeye had the right idea: Thanks to high levels of beta-carotene, vitamins B2, B6, C, and K—plus generous amounts of manganese, folate, and magnesium—spinach is possibly the healthiest vegetable in the world. To avoid the metallic taste of oxalic crystals that form when spinach is cooked, use raw spinach. We replaced lettuce with spinach in these turkey sandwiches. The acids in the lemon mayonnaise temper spinach’s bold taste.
No one need ever know these meatballs are made with turkey instead of beef.
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes
MAKES: 5 sandwiches
| 1 | pound ground turkey |
| 2 | slices whole-grain bread, chopped |
| 2 | tablespoons grated onion |
| 1 | large egg white |
| 1½ | teaspoons ground cumin |
| 1 | teaspoon salt |
| 3 | tablespoons water |
| 5 | (6-inch) whole-wheat pita breads |
| ½ | large cucumber, peeled and cut into ¾-inch pieces |
| 1 | container (8 ounces) plain nonfat yogurt |
| 2 | tablespoons chopped fresh cilantro or 1 teaspoon dried mint |
| 4 | cups thinly sliced romaine lettuce |
1. Preheat oven to 425°F. Coat 15 ½″ by 10 ½″ jelly-roll pan with nonstick cooking spray.
2. In large bowl, with hands, mix turkey, bread, onion, egg white, cumin, ¾ teaspoon salt, and water. Wetting hands for easier shaping, form turkey mixture into 25 meatballs. Place meatballs in prepared jelly-roll pan and bake until cooked through (meatballs will not brown), 12 to 15 minutes.
3. Cut about 1 inch from top of each pita; reserve cut-off pieces for another use. Wrap pitas in foil. After meatballs have baked about 10 minutes, warm pitas in oven until meatballs are done.
4. Meanwhile, in small bowl, mix cucumber, yogurt, cilantro, and remaining ¼ teaspoon salt.
5. To serve, fill pitas with lettuce and meatballs; top with cucumber sauce.
EACH SANDWICH: About 380 calories (26 percent calories from fat), 28g protein, 44g carbohydrate, 11g total fat (3g saturated), 5g fiber, 46mg cholesterol, 909mg sodium
EAT YOUR ONIONS
They may make you weep at the cutting board, but onions (and their brethren, leeks, shallots, and garlic, known as alliums) contain sulfur compounds that account for their distinctive flavor and aroma—and their nutritional benefits. They can inhibit the formation of blood clots and reduce the body’s production of cholesterol. Studies suggest they may also defend against bacteria, fungi, viruses, and parasites.
Horseradish dressing and a crunchy celery-and-apple mixture make rare roast beef taste even better. Soaking the onions in ice water crisps them and tames their bite.
TOTAL TIME: 20 minutes plus standing
MAKES: 4 sandwiches
| 4 | very thin slices red onion |
| ½ | Golden Delicious apple, peeled and finely chopped (½ cup) |
| 2 | stalks celery, finely chopped |
| 4 | tablespoons low-fat mayonnaise |
| 2 | tablespoons sour cream |
| ½ | teaspoon fresh lemon juice |
| 1 | tablespoon bottled white horseradish |
| 8 | slices pumpernickel bread, lightly toasted, if desired |
| 8 | ounces thinly sliced rare roast beef |
| 1 | bunch watercress (4 ounces), tough stems trimmed |
1. In small bowl, combine onion with enough ice water to cover; let stand 15 minutes. Drain.
2. In separate small bowl, combine apple, celery, 2 tablespoons mayonnaise, 1 tablespoon sour cream, and lemon juice until well blended. In cup, combine remaining 2 tablespoons mayonnaise, remaining 1 tablespoon sour cream, and horseradish until blended.
3. Spread horseradish mixture evenly on 4 bread slices. Layer roast beef, onion, and watercress on top. Spread celery mixture evenly on remaining 4 bread slices and invert onto sandwiches. To serve, cut sandwiches in half.
EACH SANDWICH: About 295 calories (20 percent calories from fat), 22g protein, 40g carbohydrate, 7g total fat (3g saturated), 5g fiber, 31mg cholesterol, 726mg sodium
Steak Sandwiches with Grilled Onions
Marinating the steak with a delicious blend of Asian flavors and grilling it takes this classic sandwich to a new level.
ACTIVE TIME: 15 minutes
TOTAL TIME: 30 minutes plus marinating
MAKES: 4 main-dish servings
| ¼ | cup reduced-sodium soy sauce |
| ¼ | cup balsamic vinegar |
| 1 | tablespoon brown sugar |
| 1 | teaspoon fresh thyme leaves |
| ¼ | teaspoon ground black pepper |
| 1 | beef flank steak (about 1¼ pounds) |
| 1 | (12-inch) metal skewer |
| 1 | medium red onion (about 8 ounces), cut into 4 thick slices |
| 8 | slices sourdough bread, toasted on grill, if you like |
| 2 | ripe medium tomatoes (6 to 8 ounces each), sliced |
| 1 | bunch (5 ounces) arugula, trimmed |
1. In large zip-tight plastic bag, mix soy sauce, vinegar, brown sugar, thyme, and pepper. Add steak, turning to coat. Seal bag, pressing out excess air. Place bag on plate; let marinate 15 minutes at room temperature or 1 hour in the refrigerator, turning several times.
2. Prepare outdoor grill for covered direct grilling over medium heat.
3. Meanwhile, for easier handling, insert skewer horizontally through onion slices; set aside.
4. Remove steak from marinade; pour marinade into 1-quart saucepan. Heat marinade over high heat to boiling; boil 2 minutes.
5. Place steak and onion slices on hot grill rack over medium heat. Cover grill and cook steak and onions, brushing both with marinade occasionally and turning over once, until onions are browned and tender and meat is mediumrare, 12 to 15 minutes. Transfer steak to cutting board; let stand 10 minutes to allow juices to set for easier slicing. Separate onion into rings.
6. Thinly slice steak diagonally across grain. Arrange onion rings and steak on 4 slices of bread; spoon any meat juices from board over onion and steak. Top with tomatoes, arugula, and remaining slices of bread.
EACH SERVING: About 450 calories (20 percent calories from fat), 40g protein, 51g carbohydrate, 10g total fat (4g saturated), 4g fiber, 84mg cholesterol, 802mg sodium
Good news: These little sandwiches allow you to partake in the barbecue, too. Round out your meal with a big green salad tossed with skinny Buttermilk-Chive Dressing.
ACTIVE TIME: 10 minutes
TOTAL TIME: 30 minutes
MAKES: 6 main-dish servings
| 3 | tablespoons light molasses |
| 3 | tablespoons ketchup |
| 1 | tablespoon Worcestershire sauce |
| 1 | teaspoon minced, peeled fresh ginger |
| ½ | teaspoon grated lemon peel |
| 1 | garlic clove, crushed with garlic press |
| 2 | whole pork tenderloins (¾ pound each) |
| 12 | small, soft dinner rolls |
1. Preheat broiler. In medium bowl, combine molasses, ketchup, Worcestershire, ginger, lemon peel, and garlic; add pork, turning to coat.
2. Place pork tenderloins on rack in broiling pan. Spoon any remaining molasses mixture over pork. Place pan in broiler 5 to 7 inches from heat source; broil pork, turning once, until meat is browned on the outside and still slightly pink in the center (internal temperature of tenderloins should be 145°F on meat thermometer), 15 to 20 minutes.
3. To serve, thinly slice pork. Serve on rolls with any juices from broiling pan.
EACH SERVING: About 390 calories (30 percent calories from fat), 32g protein, 35g carbohydrate, 13g total fat (4g saturated), 1g fiber, 70mg cholesterol, 360mg sodium 
Chicken Quesadillas with Avocado Salsa
This tasty Tex-Mex meal calls for lower-fat tortillas and cheese. The splurge: avocado. Though avocados are high in fat, it’s mostly the heart-healthy kind; plus, they contain a natural cholesterol reducer.
ACTIVE TIME: 20 minutes
TOTAL TIME: 40 minutes
MAKES: 4 quesadillas
| 2 | teaspoons canola oil |
| 1 | green onion, thinly sliced |
| 1 | large lime |
| ¼ | teaspoon salt |
|
teaspoon ground black pepper |
| 1 | pound skinless, boneless thin-sliced chicken breasts, cut into 1-inch-wide strips |
| 4 | burrito-size low-fat flour tortillas |
| ¾ | cup (3 ounces) reduced-fat (2%) shredded Mexican cheese blend |
| ½ | avocado, peeled, seeded, and cut into ½-inch pieces |
| ¾ | cup salsa |
1. In nonstick 12-inch skillet, heat oil over medium heat 1 minute. Add green onion and cook about 6 minutes or until tender, stirring occasionally.
2. Meanwhile, from lime, grate 1 teaspoon peel and squeeze 2 tablespoons juice. Evenly season chicken strips on both sides with lime peel, salt, and pepper.
3. Add chicken to green onion in skillet; cook 10 minutes or until chicken is no longer pink inside. Transfer to bowl; stir in lime juice.
4. Evenly divide chicken mixture and cheese on half of each tortilla; fold tortillas over to make 4 quesadillas.
5. In same skillet, cook quesadillas over medium heat, in two batches, 8 minutes per batch or until browned on both sides and heated through. Cut each quesadilla into thirds. Stir avocado into salsa; serve alongside quesadillas.
EACH QUESADILLA: About 400 calories (29 percent calories from fat), 36g protein, 30g carbohydrate, 14g total fat (3g saturated), 10g fiber, 88mg cholesterol, 884mg sodium
Swapping lean turkey for beef cuts 36 grams of fat, and adding antioxidant-rich sweet peppers boosts heart health. The result: delicioso!
ACTIVE TIME: 25 minutes
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| olive oil nonstick cooking spray | |
| 2 | medium red and/or yellow peppers (4 ounces each), cut into ¼-inch-wide slices |
| 1 | medium onion (6 to8 ounces), cut lengthwise into ¼-inch-wide slices |
| 1 | pound turkey-breast cutlets, cut crosswise into ¼-inch-wide strips |
| 3 | tablespoons fajita cooking sauce |
| 1 | lime |
| ¼ | cup reduced-fat sour cream |
| 8 | fajita-size flour tortillas (96% fat-free) |
1. Spray ridged grill pan with cooking spray; heat over medium-high heat until hot. Spray peppers and onion with cooking spray; place in pan. Cook, tossing often, 12 minutes or until vegetables are tender and grill marks appear.
2. Meanwhile, in bowl, toss turkey strips with cooking sauce; set aside. From lime, grate 1 teaspoon peel. Cut lime into wedges; stir peel into sour cream.
3. Transfer vegetables from grill pan to plate; cover with foil and keep warm.
4. Remove pan from heat; spray with cooking spray. Add turkey and cook over medium-high heat 6 to 7 minutes or until grill marks appear on the outside and turkey is no longer pink inside (cut into turkey to check), turning once. While turkey cooks, wrap tortillas in damp paper towels; microwave on High 1 minute.
5. Top tortillas with turkey and vegetables; fold over. Serve with lime sour cream and lime wedges on the side.
EACH SERVING: About 365 calories (13 percent calories from fat), 33g protein, 44g carbohydrate, 5g total fat (1g saturated), 6g fiber, 82mg cholesterol, 541mg sodium
Turkey Burgers with Minted Yogurt Sauce
Pita patties, yogurt, feta, and mint add a taste of Greece to this flavorful but slimmed-down (and heart-healthy) summer favorite.
ACTIVE TIME: 20 minutes
TOTAL TIME: 35 minutes
MAKES: 4 burgers
| ½ | cup plus 2 tablespoons plain fat-free yogurt |
| 2 | green onions, green and white parts separated and thinly sliced |
| ½ | cup packed fresh mint leaves, finely chopped |
| 1 | pound ground turkey breast meat |
| 1½ | ounces feta cheese, finely crumbled |
| 1½ | teaspoons ground coriander |
|
teaspoon salt |
|
teaspoon ground black pepper |
| 2 | whole-wheat pitas, cut in half |
| 2 | tomatoes, thinly sliced |
1. Prepare outdoor grill for covered direct grilling over medium heat.
2. In small bowl, combine ½ cup yogurt, white parts of green onions, and half of chopped mint.
3. In large bowl, with hands, combine turkey, feta, coriander, salt, pepper, green parts of green onions, remaining mint, and remaining yogurt. Mix well, then form into 3 ½-inch round patties each ¾ inch thick.
4. Place turkey patties on hot grill grate; cover and cook 12 to 13 minutes or just until meat loses its pink color throughout, turning once. (Burgers should reach an internal temperature of 165°F.) During last 2 minutes of cooking, add pitas to grill. Cook 2 minutes or until warmed, turning once.
5. Open pitas. Divide burgers, tomato slices, and yogurt sauce among pitas.
EACH BURGER: About 250 calories (16 percent calories from fat), 35g protein, 20g carbohydrate, 5g total fat (2g saturated), 4g fiber, 55mg cholesterol, 412mg sodium 
If you’re looking for a plain, straightforward burger, here it is. We also have suggestions for jazzing it up, so pick your favorite flavor: teriyaki, barbecue, or herb.
ACTIVE TIME: 20 minutes
TOTAL TIME: 35 minutes
MAKES: 4 burgers
| 1 | pound ground chicken breast |
| 1 | medium carrot, peeled and grated (½ cup) |
| 2 | green onions, minced |
| 1 | garlic clove, crushed with garlic press |
| 4 | hamburger buns, split and toasted |
| sliced cucumber, lettuce leaves, and green onion (optional) | |
1. Prepare outdoor grill for direct grilling over medium heat.
2. In medium bowl, combine ground chicken, carrot, green onions, and garlic.
3. On waxed paper, shape chicken mixture into four 3½-inch round patties (mixture will be very soft and moist).
4. Place patties on hot grill rack over medium heat; if grill has widely spaced grates, place burgers on a perforated grill topper to keep them intact. Grill, turning once, until juices run clear when center of burger is pierced with tip of knife, about 12 minutes. (An instant-read meat thermometer inserted horizontally into center should register 170°F.)
5. Place burgers on toasted buns. Serve with cucumber slices, lettuce leaves, and green onions, if you like.
EACH BURGER: About 275 calories (16 percent calories from fat), 30g protein, 24g carbohydrate, 5g total fat (1g saturated), 2g fiber, 72mg cholesterol, 310mg sodium
TERIYAKI CHICKEN BURGERS: Prepare Basic Burgers as directed, but add 2 tablespoons soy sauce, 1 tablespoon seasoned rice vinegar, 2 teaspoons grated, peeled fresh ginger, and 2 teaspoons Asian sesame oil to chicken mixture in step 2. (Ginger will change texture of meat over time; to prevent this, prepare mixture just before grilling.)
EACH TERIYAKI CHICKEN BURGER: About 305 calories (24 percent calories from fat), 31g protein, 26g carbohydrate, 8g total fat (2g saturated), 2g fiber, 72mg cholesterol, 940mg sodium
BARBECUE CHICKEN BURGERS: Prepare Basic Burgers as directed, but add 2 tablespoons chili sauce, 1 tablespoon light (mild) molasses, 2 teaspoons cayenne pepper sauce, 2 teaspoons Worcestershire sauce, and ¼ teaspoon salt to chicken mixture in step 2.
EACH BARBECUE CHICKEN BURGER: About 295 calories (15 percent calories from fat), 31g protein, 30g carbohydrate, 5g total fat (1g saturated), 2g fiber, 72mg cholesterol, 715mg sodium
HERB CHICKEN BURGERS: Prepare Basic Burgers as directed, but add 2 tablespoons finely chopped fresh dill, 1 tablespoon dried mint, 1 tablespoon fresh lemon juice, 1 teaspoon ground cumin, ½ teaspoon salt, and teaspoon cayenne (ground red) pepper to chicken mixture in step 2.
EACH HERB CHICKEN BURGER: About 280 calories (16 percent calories from fat), 31g protein, 25g carbohydrate, 5g total fat (1g saturated), 2g fiber, 72mg cholesterol, 605mg sodium
THE GROUND ROUNDUP
| Today’s supermarkets offer so many choices in ground meat and poultry. Here’s an overview to help you choose. | ||||||
| MEAT | FLAVOR PROFILE | APPROXIMATE NUTRITIONAL VALUES* | COOK-TO-INTERNAL TEMPERATURE | |||
| Ground beef, 90% lean | Juicy, rich, bold, robust, hearty | 242 calories, 12g fat (5g saturated), 97mg cholesterol | 160°F (medium doneness) | |||
| Ground lamb | Unique, full flavored, firm texture, aromatic | 321 calories, 22g fat (9g saturated), 102mg cholesterol | 160°F (medium doneness) | |||
|
|
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| Ground pork | Delicate, mild alternative to beef and poultry | 336 calories, 24g fat (9g saturated), 107mg cholesterol | 160°F (medium doneness) | |||
| Ground chicken | Lean, light texture, tender, subtle flavor | 172 calories, 11g fat (3g saturated), 65mg cholesterol | 170°F (well-done) | |||
| Ground turkey | Moist, delicate flavor, denser texture than chicken | 213 calories, 12g fat (3g saturated), 113mg cholesterol | 170°F (well-done) | |||
| *Per 4-ounce cooked burger. Values vary among brands. | ||||||
Why buy expensive veggie burgers in the store when they’re so easy to make at home? This version gets its “meaty” texture from a combination of bulgur and black beans. Add an extra helping of grains by serving them up on whole-wheat buns.
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes
MAKES: 4 burgers
| 1 | cup water |
| ¾ | teaspoon salt |
| ½ | cup bulgur |
| 1 | can (15 to 19 ounces) reduced-sodium black beans, rinsed and drained |
| 1 | container (6 ounces) plain low-fat yogurt |
| ¼ | teaspoon ground allspice |
| ¼ | teaspoon ground cinnamon |
| ¼ | teaspoon ground cumin |
| ¼ | cup packed fresh mint leaves, chopped |
| nonstick cooking spray | |
|
teaspoon ground black pepper |
| ½ | cup grated Kirby (pickling) cucumber (1 small) |
| 4 | lettuce leaves |
| 1 | ripe tomato, sliced |
| 4 | whole-wheat hamburger buns |
1. In 1-quart saucepan, heat water and ½ teaspoon salt to boiling over high heat. Stir in bulgur. Reduce heat to low; cover and simmer until water is absorbed, 10 to 12 minutes.
2. Meanwhile, in large bowl, with potato masher or fork, mash beans with 2 tablespoons yogurt until almost smooth. Stir in bulgur, allspice, cinnamon, cumin, and half of mint until combined. With lightly floured hands, shape bean mixture into four 3-inch round patties. Coat both sides of each patty lightly with cooking spray.
3. Heat nonstick 12-inch skillet over medium heat until hot. Add burgers and cook until lightly browned and heated through, about 8 minutes, turning once.
4. While burgers are cooking, prepare yogurt sauce: In small bowl, combine remaining yogurt, remaining mint, remaining ¼ teaspoon salt, and pepper. Makes about 1 ¼ cups.
5. To serve, divide lettuce, tomato slices, and burgers among buns; top with some yogurt sauce. Serve with remaining yogurt sauce.
EACH BURGER: About 295 calories (10 percent calories from fat), 16g protein, 58g carbohydrate, 3g total fat (1g saturated), 13g fiber, 3mg cholesterol, 960mg sodium
GET YOUR GRAINS: BULGUR
This nutritious staple of the Middle East is a form of whole-wheat kernel that has been parboiled and dried. Bulgur differs from cracked wheat in that it is precooked, so it is quick to prepare and can be served hot or cold. Not only does bulgur contain soluble fiber, it is also a low-fat source of protein, vitamins, and minerals.
Use this basic dough and method for the four pizza variations that follow—we’ve included whole-wheat flour for added fiber and flavor. If you’re short on time, look to your neighborhood pizza shop. Many of them—and some supermarkets—will sell you raw, raised dough, ready to roll out and top.
TOTAL TIME: 20 minutes
MAKES: enough dough for 1 (15-inch) pizza
| 1¼ | cups whole-wheat flour |
| 1¼ | cups all-purpose flour |
| 1 | package quick-rise yeast |
| 1 | teaspoon salt |
| 1 | cup very warm water (120 to 130°F) |
| 2 | teaspoons cornmeal |
1. Sift together all-purpose and whole-wheat flours. In large bowl, combine 2 cups flour mixture, yeast, and salt. Stir in water until dough is blended and comes away from side of bowl.
2. Turn dough onto floured surface and knead until smooth and elastic, about 8 minutes, working in more flour mixture (about ½ cup) while kneading. Shape dough into a ball; cover with plastic wrap and let rest 10 minutes.
3. Grease 15-inch pizza pan; sprinkle with cornmeal. Pat dough onto bottom of pan, shaping dough into ½-inch-high rim at edge of pan.
Spinach and Feta Pizza
ACTIVE TIME: 20 minutes plus time to make dough
TOTAL TIME: 40 minutes
MAKES: 8 main-dish servings
| Quick Homemade Pizza Dough | |
| 1 | teaspoon olive oil |
| 1 | small onion, chopped |
| 1 | teaspoon finely chopped garlic |
| 1 | package (10 ounces) frozen chopped spinach, thawed and squeezed dry (see Tip) |
| ¼ | teaspoon dried dill or mint |
| 1 | cup tomato sauce |
| 2 | ounces feta cheese, crumbled |
| 12 | Kalamata olives |
1. Prepare Quick Homemade Pizza Dough. Preheat oven to 450°F.
2. In small skillet, heat oil over medium-high heat; add onion and cook 5 minutes. Stir in garlic, spinach, and dill; heat through.
3. Spread pizza dough with tomato sauce. Top with spinach mixture. Sprinkle with crumbled feta and olives. Bake pizza on bottom rack of oven until crust is browned, 20 to 25 minutes.
EACH SERVING: About 200 calories (20 percent calories from fat), 8g protein, 34g carbohydrate, 5g total fat (1g saturated), 4g fiber, 6mg cholesterol, 650mg sodium
TIP: To quickly and easily dry frozen spinach, thaw it in the microwave just until the ice crystals melt, about 7 minutes on High, then place the defrosted spinach in a sieve over a bowl or in the sink. Press the spinach with the back of a spoon to drain off most of the excess water.
ACTIVE TIME: 20 minutes plus time to make dough
TOTAL TIME: 40 minutes
MAKES: 8 main-dish servings
| Quick Homemade Pizza Dough | |
| 1 | tablespoon light corn-oil spread (56% to 60% fat) |
| 1 | package (16 ounces) mushrooms, sliced |
| 1 | large garlic clove, crushed with garlic press |
| 1 | package (16 ounces) broccoli flowerets |
| ¼ | teaspoon salt |
| ½ | cup tomato sauce |
| ½ | cup packed basil leaves, chopped |
| 1 | cup shredded part-skim mozzarella or Monterey Jack cheese |
1. Prepare Homemade Pizza Dough.
2. Preheat oven to 450°F.
3. In nonstick 12-inch skillet, melt corn-oil spread over medium-high heat. Add mushrooms and garlic; cook until mushrooms are golden. Meanwhile, in 10-inch skillet, heat 1 inch water to boiling over high heat. Place steamer basket in skillet; add broccoli. Reduce heat to medium; cover and steam until tender.
4. Remove broccoli; add to mushrooms with salt and toss well to mix.
5. Spread dough with tomato sauce. Spoon broccoli mixture on top. Sprinkle with basil and cheese. Bake 20 to 25 minutes.
EACH SERVING: About 220 calories (16 percent calories from fat), 12g protein, 36g carbohydrate, 4g total fat (2g saturated), 4g fiber, 10mg cholesterol, 542mg sodium
EAT YOUR BROCCOLI
A super source of vitamins C and K (one cup cooked has more than a day’s worth of each), broccoli also can help ward off cancer. Sulforaphane, one of its compounds, disarms cancer-causing substances. Try our Broccoli Gratin, which mashes broccoli with potatoes for a healthy twist on this decadent side dish.
ACTIVE TIME: 20 minutes plus time to make dough
TOTAL TIME: 40 minutes
MAKES: 8 main-dish servings
| Quick Homemade Pizza Dough | |
| 1 | pound thin asparagus, trimmed and cut into 2-inch pieces |
| 1 | teaspoon olive oil |
| ¼ | teaspoon salt |
| 1 | medium yellow pepper, cut into thin strips |
| 1 | cup part-skim ricotta cheese |
| 2 | tablespoons grated Parmesan cheese |
| ¼ | teaspoon coarsely ground black pepper |
1. Prepare Quick Homemade Pizza Dough. Preheat oven to 450°F.
2. In small bowl, toss asparagus with oil and salt. Top pizza dough with pepper strips and asparagus. Dollop with teaspoons of ricotta; sprinkle with Parmesan and black pepper.
3. Bake pizza on bottom rack of oven until crust is browned, 20 to 25 minutes.
EACH SERVING: About 205 calories (18 percent calories from fat), 10g protein, 33g carbohydrate, 4g total fat (2g saturated), 4g fiber, 11mg cholesterol, 427mg sodium
Garden Pizza
ACTIVE TIME: 20 minutes plus time to make dough
TOTAL TIME: 40 minutes
MAKES: 8 main-dish servings
| Quick Homemade Pizza Dough | |
| 1 | tablespoon vegetable oil |
| 1 | small zucchini (6 ounces) cut into ¼-inch pieces |
| 1 | small yellow straightneck squash (6 ounces), cut into ¼-inch pieces |
| 1 | large tomato, seeded and cut into ¼-inch pieces |
| ½ | teaspoon dried oregano |
| ¼ | teaspoon ground black pepper |
| ¼ | teaspoon salt |
| 1 | cup (4 ounces) shredded part-skim mozzarella cheese |
1. Prepare Quick Homemade Pizza Dough. Preheat oven to 450°F.
2. In 12-inch skillet, heat oil over medium-high heat. Add zucchini and squash and cook until tender. Stir in tomato, oregano, pepper, and salt.
3. Top pizza dough with squash mixture; sprinkle evenly with shredded mozzarella cheese. Bake pizza on bottom rack of oven until crust is golden and crisp, 20 to 25 minutes.
EACH SERVING: About 205 calories (22 percent calories from fat), 9g protein, 32g carbohydrate, 5g total fat (1g saturated), 4g fiber, 0mg cholesterol, 427mg sodium
Grilled Whole-Wheat Veggie Pizza
Everyone’s favorite takeout gets a low-cal, high-fiber makeover with a heap of veggies—sweetened by a turn on the grill—a whole-wheat crust, and a sprinkle of cheese.
ACTIVE TIME: 25 minutes
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| 2 | medium portobello mushroom caps, sliced |
| 1 | small red onion (4 to 6 ounces), sliced into rounds |
| 1 | small yellow summer squash, sliced |
| 1 | tablespoon olive oil |
| ¼ | teaspoon salt |
| ¼ | teaspoon pepper |
| 1 | pound whole-wheat pizza dough (see Tip) |
| 2 | plum tomatoes, thinly sliced |
| ½ | cup (2 ounces) shredded smoked mozzarella |
| ¼ | cup packed fresh basil leaves, sliced |
1. Preheat grill over medium heat. Brush mushrooms, onion, and squash with oil; sprinkle with salt and pepper.
2. Grill vegetables, covered, 6 minutes or until tender and browned, turning once. Remove from grill and separate onion rings; set aside. Reduce heat on grill to medium-low.
3. Cover large cookie sheet with foil; spray with cooking spray. Stretch dough into 10″ by 14″ rectangle. Place on cookie sheet.
4. Lift dough and foil; place, dough side down, on grill, gently peeling off foil. Cover; cook 3 minutes or until bottom is crisp. Turn crust over. Quickly top with tomatoes, vegetables, and cheese. Cover; cook 2 minutes longer or until bottom is crisp. Slide onto cutting board; garnish with basil.
EACH SERVING: About 375 calories (26 percent calories from fat), 13g protein, 58g carbohydrate, 10g total fat (2g saturated), 9g fiber, 11mg cholesterol, 695mg sodium
TIP: You can purchase whole-wheat dough, ready to roll out and bake, at a neighborhood pizza shop and some supermarkets.
