Submitted by Therese in Chicago
“This recipe makes 4 generous servings and you could add your favorite veggies in. This is my recipe that is GREAT for the whole family. The kids (ages 5 and 7) and the no-veggie husband loved it. He actually said it was the best meatloaf he ever had – WOW! For lower fat and carb totals, use low fat or fat-free cheese and egg substitute.”
3 Tbsp. water
1 Tbsp. teriyaki sauce
2 slices cubed WW bread (Natural Ovens Whole Grain)
2 eggs, beaten
2 Tbsp. shredded mozarella cheese
2 Tbsp. shredded cheddar cheese
2 dashes garlic powder
2 dashes onion powder
2 dashes celery salt
1 lb. extra lean ground turkey
2+ Tbsp. parmesan cheese
In a bowl, combine the water, teriyaki sauce, and bread cubes. Let stand for 5 minutes. Add the remaining ingredients, except parmesan cheese, and mix well.
Lightly grease loaf pan with olive oil. Pat meat mixture into pan. Sprinkle with parmesan cheese. Bake, uncovered, at 350F for 1 hour or until a meat thermometer reads 165F. Drain. Cut into 4 equal slices.
One serving yields: Calories 256, Fat 8, Carbs 10, Fiber 2, Protein 36
Stuffed Cabbage Rolls
This is a great recipe that has the perfect combination of the Big 5. Very filling! You can add a salad or a green vegetable if you would like, but this is also fine by itself.
10 cabbage leaves
1 lb. ground turkey
1/3 c. chopped onion
1 c. canned tomatoes with juice
1/3 c. brown rice, uncooked (numbers not bad, but beans would be just as good)
1 Tbsp. worcestershire sauce
1 Tbsp. chopped oregano
1/2 c. water
salt, pepper, garlic powder, cayenne, and thyme to taste
1/4 c. low fat shredded cheddar cheese (could eliminate and use grated parmesan for lower numbers)
2 c. canned tomato sauce
1 Tbsp. oregano
Preheat oven to 375F.
Mix sauce with oregano and heat to simmer. Remove from stove and set aside.
Take 10 cabbage leaves and cut the center vein out. Put the leaves and water in a microwaveable bowl. Microwave for about 1 minute, just to soften the leaves. Set aside.
In a large skillet, cook meat and onions. When brown, stir in tomatoes, uncooked rice, worcestershire sauce, water, oregano, and seasonings. Simmer about 15 minutes. Add cheese and remove from stove.
Spoon enough of the tomato sauce into a baking dish to cover to cover the bottom. Place 1/3 c. of meat mixture on each cabbage leaf. Fold in sides and place in baking dish. Top with remaining sauce. Bake uncovered for 25 – 30 minutes.
Calories 318, Fat 19, Protein 24, Carbs 12, Fiber 3
Chicken and Rice Soup
Submitted by Bill Talbert, IMN participant
1 yellow onion (medium dice)
2 celery stalks (medium dice)
1 carrot (peel and medium dice)
1 leek (white part only, medium dice)*
1 lb. poached chicken (boil in water, medium dice or just pull apart)
1 c. cooked brown rice
1 box Swanson chicken stock
salt and pepper to taste
2 Tbsp. fresh parsley
2 Tbsp. olive oil
*Leeks – cut off the green leaves and discard. Cut off the root, slice down the center, and wash off dirt.
In a large pot, heat the oil then add onion, celery, and carrot. To avoid burning them, continue to stir the vegetables as they cook. Cook until the onions brown – this brings out the natural sugars of the onion. Once the carrots are soft (not mush), add the leeks. This process should take 5 – 8 minutes.
Season your veggies with salt and pepper to taste. I use about 6 shakes of each seasoning. Add the chicken stock. Bring to a boil and add the chicken.
Let the stock reduce about 1/3 (about 10 -12 minutes). Add your parsley and brown rice.
Makes 6 – 8 cups. Serving size – 1 cup.
Amount per serving: Calories 110, Fat 1.2, Protein 17.5, Carbs 7.4, Fiber 1
Spicy Three Bean Turkey Chili
by Pamela Shaw
1 lb. lean ground turkey breast
1 rinsed, drained can (15.5) of each of the following:
1 medium onion, chopped
1 Tbsp. garlic, chopped
3 cans (14 oz.) diced tomatoes
2 cans (4 oz.) diced green chilis (1 hot)
3 Tbsp. chili powder
1 tsp. cumin
1 tsp. chipotle pepper
2 Tbsp. tomato paste
salt and pepper to taste
Cook onion and garlic in olive spray with a bit of chicken bouillon (or water or olive). Add turkey and brown. Remove from heat.
Combine all ingredients in either a crock pot or a large soup pot. If you use a crock pot, cook on HIGH for 6 hours; if you use a pot, heat for 1 – 2 hours on medium.
Makes 18 servings.
Calories 131, Fat 1.4, Protein 14, Carbs 22, Fiber 7
by Angie O.
“This crab cake recipe is so good! Lots of ingredients but mostly things already in most kitchens. Totally worth it. I like to pre-make a couple of batches and freeze them to pop out in single servings when I am ready to bake them.”
2 cans (6 oz.) lump crab meat, drained (about 1 c. drained crab meat; I like to use fresh from the seafood market)
1/2 c. panko bread crumbs
1 wedge The Laughing Cow Light Original Swiss Cheese, room temperature
3 Tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
2 Tbsp. onion, finely diced
2 Tbsp. celery, finely diced
2 Tbsp. red bell pepper
2 Tsp. yellow bell pepper
1 Tbsp. olive oil
1 Tbsp. fat-free mayonnaise
1/2 Tbsp. Best Foods/Helmann’s Dijonnaise
1/2 Tbsp. fresh curly parsley, finely chopped
1 tsp. minced garlic
1/2 tsp. lemon juice
1/2 tsp. whipped light butter or light buttery spread (like Brummel and Brown), melted
1/4 tsp. Worcestershire sauce
dash hot pepper sauce (like Tobasco)
salt and pepper to taste
dash creole seasoning or cayenne pepper
Butter-flavored non-stick spray
Preheat oven to 450F.
In olive oil, saute onions, peppers, celery and garlic until soft. Put Panko crumbs in a medium bowl. Add crab meat, parsley, garlic, salt, black pepper, and creole seasoning to the bowl. Gently mix until combined. Add the cooked vegetables when ready and mix.
Break cheese wedge into pieces and place in a small bowl. Add egg substitute, mayo, Dijonnaise, lemon juice, melted butter, Worcestershire sauce, and hot pepper sauce. Whisk until smooth; pour over the crab meat mixture. Using a rubber spatula, gently fold the liquid mixture into the crab meat mixture. If you like, add more salt and black pepper to taste.
Spray a medium-large baking dish with no-calorie nonstick spray. Take 1/3 of the crab cake mixture (about 3/4 cup) from the bowl. Gently form it into a ball, place it in the baking dish, and flatten into a cake about 1-inch thick. Repeat twice with the remaining crab mixture so you have 3 cakes in the baking dish.
Bake for 14 – 15 minutes until the cakes are slightly firm and cooked through. Remove carefully from the dish and serve with additional Dijonnaise for dipping and/or lemon wedges for squirting.
Serving size: 1 very large crab cake. Makes 3 servings.
Calories 104, Fat 2, Protein 12, Carbs 7, Fiber 21
Recipe courtesy Julie Anne Rhodes, Los Angeles, CA
1 1/4 pounds ground turkey
1/3 cup steamed jasmine rice
1/4 cup panko
1/4 cup thinly sliced green onions
1 large egg
1/2 teaspoon sesame oil
1 tablespoon soy sauce
1 Thai chili or serrano chile, seeded and minced
1 teaspoon sugar
Salt and freshly ground black pepper
1 tablespoon peanut oil
Veggies: Asparagus, broccoli, yellow peppers , mushrooms (pick your fav’s)
Burger: Mix ground turkey, rice, panko, green onions, egg, sesame oil, soy sauce, Thai chile, and sugar very well. Make into 4 patties. Season with salt and pepper.Heat peanut oil in a large skillet over medium-high heat. Saute burgers until cooked through, approximately 5 to 6 minutes per side (depending on how thick you make them).
Veggies: pour 1/2 cup low fat chicken stock and 2tbsp low fat soy sauce in pan after burgers are finished. Saute vegetables about 5 mins and serve with burgers.
Calories 277, Fat 6, Protein 33, Carbohydrates 8 and Fiber 7 (Raw Carb 1)