Monthly archive for December 2018

Vegetable Lasagna

Vegetable Lasagna

Ingredients 2 tablespoon Olive Oil ½ cup diced onion 1 tablespoon chopped garlic 1 ½ tablespoon Italian Seasoning ½ tsp basil 1 tsp salt 1 tsp pepper 28 oz. can crushed tomatoes 14 oz. can chopped tomatoes 6 oz can tomato paste 12 lasagna noodles 4-6 cups Chopped Vegetables (peppers, squash, carrots, broccoli, mushrooms, cauliflower or whatever you like) 1 box shopped spinach, thawed and drained well 3 cups grated mozzarella 16 oz skim cottage cheese 6 tablespoons grated Parmesan cheese   Instructions In 6 qt stockpot, sauté onion and garlic in oil until tender.  Add seasonings, canned tomatoes and paste.  Cover and simmer 40 minutes stirring occasionally. Chop 4-6 cups assorted vegetables.  I use broccoli, cauliflower, yellow and zucchini squash, bell peppers, mushrooms, carrots, red onions or whatever you like.  Add chopped vegetables to sauce mixture the last 10 minutes and cook until vegetables are crisp tender.  Set sauce

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Vegetable Brunch Casserole

Vegetable Brunch Casserole

Number of Servings 12 Ingredients 1 medium zucchini, diced or sliced 1 medium onion, chopped 8 oz. sliced mushrooms ¼ cup butter ½ cup flour 1-teaspoon baking powder ½ teaspoon salt 10 eggs, lightly beaten 2 cups (16 ounces) 2% Cottage Cheese 4 cups (16 ounces) shredded Monterey Jack Cheese 3 oz. can chopped green chilies Instructions In a large skillet, sauté the zucchini, onion, and mushrooms in butter until tender.  Stir in the flour, baking powder and salt until blended.  In a large bowl, combine eggs and cottage cheese.  Stir in vegetables, green chilies and Monterey jack cheese.  Set oven to 350 degrees.  Spray a 13 x 9 pan with cooking spray.  Pour mixture into pan and bake uncovered for 35-45 minutes or until set and golden brown on top. Nutrition Information 302 Calories; 20g Fat;  21g Protein; 9g Carbohydrate; 1g Dietary Fiber; 224mg Cholesterol; 584mg Sodium.

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Turkey Spaghetti

Number of Servings 4 Ingredients 8 ounces diced turkey 1/2 cup chopped onion 1 can cream of mushroom soup, low-fat 4 ounces reduced-fat cheddar cheese, shredded 2 cups spaghetti, cooked 1 small jar pimento, chopped 1 teaspoon dried parsley flakes Pam   Instructions Spray large non-stick skillet with Pam. Saute onion with turkey. Blend in mushroom soup and cheese. Cook over low heat until cheese is melted, stirring. Add cooked spaghetti, pimento, parsley and pepper. Pour in a baking dish. Bake at 350 degrees for 15 minutes. Nutrition Information 342 Calories; 9g Fat (23.8% calories from fat); 27g Protein; 37g Carbohydrate; 2g Dietary Fiber; 44mg Cholesterol; 702mg Sodium.

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Turkey Salad with Chutney on Focaccia

Number of Servings 4 Ingredients ½ cup finely chopped celery 1/3 cup hot mango chutney 3 tbsp. light mayonnaise 1 tsp. sesame seeds, toasted 2 cups (10 oz.) chopped cooked turkey 1 (5¼ oz.) package focaccia (Italian flatbread) or 2 (6-inch) pitas 1 small zucchini, cut lengthwise into 8 (¼-inch) slices 1 (7 oz.) bottle roasted red bell peppers, drained and sliced 8 spinach leaves 2 tbsp. reduced-fat Caesar dressing 4 tsp. Dijon mustard olive oil-flavored cooking spray   Instructions Preheat oven to 350° F. Combine first celery, chutney, mayonnaise and sesame seeds in a medium bowl. Add turkey and toss gently to coat. Cut each bread piece in half horizontally and spray the cut sides of each piece with olive-oil flavored cooking spray. Place bread slices in a single layer on a jelly-roll pan. Bake at 350° F for 12 minutes or until toasted. Spread ½ cup of the

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Turkey Salad

Serving Size 1 Ingredients 2 oz. skinless boneless cooked turkey breast, diced 1/4 cup chopped celery 2 tbsp. each chopped red onion and spinach leaves 1 tsp. fresh lemon juice 2 tsp. reduced-calorie mayonnaise Instructions Combine ingredients Nutrition Information 100 Calories; 3g Fat (28.5% calories from fat); 14g Protein; 4g Carbohydrate; 1g Dietary Fiber; 41mg Cholesterol; 100mg Sodium

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Turkey Reuben Panini

Number of Servings 4 Ingredients 8 (½ oz.) slices thin-slice rye bread ¼ cup fat-free Thousand Island dressing 8 (½ oz.) thin slices reduced-fat Swiss cheese ¼ cup refrigerated sauerkraut, rinsed and drained 8 oz. deli low-sodium turkey breast (such as Boar’s Head®)   Instructions Spread all pieces of bread slice evenly with 1½ teaspoons dressing. Place one cheese slice on dressed side of each slice and top each with 1 tablespoon sauerkraut and 2 ounces turkey. Top each sandwich with 1 cheese slice and 1 bread slice, dressed side down. Coat the outside of the sandwich (top and bottom) with cooking spray. Heat a large skillet over medium-high heat and add sandwiches to the pan. Place a cast-iron or other heavy skillet on top of sandwiches and press gently to flatten sandwiches (leave the cast-iron skillet on the sandwiches while they cook). Cook 2 minutes on each side or

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Turkey Philly

Number of Servings 4 Ingredients 2 teaspoons butter 1 cup thinly sliced onion 1 cup thinly sliced green bell pepper 1/4 teaspoon black pepper 3/4 pound thinly sliced deli turkey breast 4 (2-ounce) sandwich rolls 4 (1-ounce) slices low-sodium mozzarella or provolone cheese   Instructions Preheat oven to 375°.   Melt butter in a large nonstick skillet over medium-high heat. Add onion and bell pepper; sauté 5 minutes or until tender. Stir in black pepper.   Divide onion mixture and turkey evenly among bottom halves of rolls; top each serving with 1 cheese slice. Cover with top halves of rolls.   Place sandwiches on a baking sheet. Bake at 375° for 5 minutes or until cheese melts. Nutrition Information Nutritional Information: 292 Calories; 11g Fat (33% calories from fat); 6g Saturated Fat, 25g Protein; 25g Carbohydrate; 2g Dietary Fiber; 70mg Cholesterol; 1027mg Sodium.

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Turkey Pepperoni and Veggie Pizza

Serving Size 1 Ingredients (1) 6-in. flat pita bread 1/4 cup prepared chunky-style spaghetti sauce 8 turkey pepperoni slices 1/4 cup shredded carrots 1/4 cup cooked broccoli florets 1/4 cup diced tomatoes 1 oz. low-fat mozzarella cheese, shredded   Instructions Preheat oven to 450° F. Place pita bread on cookie sheet; spread spaghetti sauce over bread. Layer with remaining ingredients, finishing with cheese. Bake 8 to 10 minutes or until cheese is melted. Nutrition Information 410 Calories; 15g Fat (33.3% calories from fat); 19g Protein; 50g Carbohydrate; 5g Dietary Fiber; 30mg Cholesterol; 1050mg Sodium

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Turkey Parmesan

Serving Size 2 Ingredients 1/2 pound turkey cutlets 1/4 cup classic Italian-seasoned coating mix for chicken Cooking spray 1 1/2 teaspoons olive oil 1/2 cup tomato-basil pasta sauce 1/4 cup shredded fresh Parmesan cheese Instructions Place cutlets between 2 sheets of heavy-duty plastic wrap, and flatten to 1/8-inch thickness, using a meat mallet or rolling pin.  Coat both sides of cutlets with coating mix.  Coat a nonstick skillet with cooking spray; add olive oil.  Place over medium-high heat until hot.  Add cutlets; cook 2 minutes on each side.  Place sauce in a microwave-safe dish; microwave at high for one minutes or until heated.  Spoon over cutlets; sprinkle with parmesan cheese. Nutrition Information Nutritional Information:  302 calories, 11.1g Fat, 34.1g Protein, 14.8g Carbohydrate, 1.5g Fiber, 78mg Cholesterol, 894mg Sodium   Tracker Information:  4 oz. meat, 1/2 cup vegetable

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Turkey Enchiladas

Number of Servings 12 Ingredients 12 flour tortillas 2 cups diced cooked turkey (or chicken) 1 (8 oz.) package low-fat cream cheese, softened 2 cups reduced-fat shredded Cheddar cheese 2 cups salsa Instructions Spray baking pan with cooking spray and preheat oven to 325 degrees. In medium sized mixing bowl, mix together softened cream cheese, diced turkey, 1 cup salsa, and 1 cup shredded Cheddar cheese. Spread 2 heaping tablespoons of filling onto flour tortilla, roll up, and place in baking dish. When all tortillas are filled and placed in baking dish, cover enchiladas with the remaining 1 cup salsa and 1 cup shredded cheese. Bake for 25-30 minutes until cheese is melted and enchiladas are heated through. Nutrition Information 362 Calories; 11g Fat (27.7% calories from fat); 20g Protein; 44g Carbohydrate; 3g Dietary Fiber; 32mg Cholesterol; 770mg Sodium

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