Entree

Turkey & Tomato Panini

Turkey & Tomato Panini

Number of Servings 4 Ingredients 3 tablespoons light mayonnaise 2 tablespoons nonfat plain yogurt 2 tablespoons shredded Parmesan cheese 2 tablespoons chopped fresh basil 1 teaspoon lemon juice Freshly ground pepper, to taste 8 slices whole-wheat bread 8 ounces thinly sliced reduced-sodium deli turkey 8 tomato slices 2 teaspoons canola oil   Instructions Have a cast iron skillet (or four 15-ounce cans and a medium skillet (not nonstick) ready by the stove).  Combine mayonnaise, yogurt, Parmesan, basil, lemon juice and pepper in a small bowl. Spread about 2 teaspoons of the mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the cast iron skillet (or cans and skillet) on top of the Panini.  Cook the panini until golden on

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Tuna-Pasta Salad

Number of Servings 1 Ingredients 1/2 cup cooked shell macaroni 4 oz. water-packed tuna 6 cherry tomatoes, halved 1/4 cup diced red onion 1 tbsp. light Italian dressing   Instructions In medium bowl, combine macaroni, drained tuna, cherry tomatoes, onion and Italian dressing. Nutrition Information 265 Calories; 3g Fat (10.9% calories from fat); 33g Protein; 25g Carbohydrate; 3g Dietary Fiber; 35mg Cholesterol; 512mg Sodium

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Tuna Salad Pita

Number of Servings 1 Ingredients (1) 7-in. whole-wheat pita, cut in half crosswise to form 2 pockets (1) 4-oz. can water-packed tuna, drained 1/4 cup chopped onion 1/4 cup chopped celery 2 tsp. low-fat mayonnaise 1/4 tsp. lemon-pepper seasoning 1/2 cup alfalfa sprouts   Instructions In a small bowl, combine tuna, onion, celery, mayonnaise and lemon-pepper seasoning. Fill each pita pocket with half of tuna salad; top each with 1/4 cup alfalfa sprouts. Nutrition Information 323 Calories; 4g Fat (12.1% calories from fat); 36g Protein; 35g Carbohydrate; 5g Dietary Fiber; 37mg Cholesterol; 659mg Sodium.

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Tuna Salad Nicoise

Number of Servings 1 Ingredients 2 cups shredded romaine lettuce 1 tomato, quartered 1/2 cup cooked green beans 4 oz. water-packed tuna 4 large pitted olives Light Italian dressing Instructions In medium bowl, combine lettuce leaves, tomato, green beans, drained tuna, 4 large pitted black olives and 1 tbsp. reduced-fat Italian dressing.  Serve with 2 long breadsticks and 1 banana. Nutrition Information 282 Calories; 6g Fat (17.2% calories from fat); 39g Protein; 23g Carbohydrate; 12g Dietary Fiber; 35mg Cholesterol; 706mg Sodium

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Tuna Baguette

Serving Size 1 Sandwich Number of Servings 4 Ingredients 1/3 cup finely chopped red onion 2 tablespoons chopped pitted olives 1 tablespoon fresh lemon juice 1/4 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper 1 (6-ounce) can premium tuna, packed in oil, drained 1 hard-cooked large egg, chopped 1/4 cup thinly sliced fresh basil 2 teaspoons extra-virgin olive oil 1 (8-ounce) whole-wheat French bread baguette 1 garlic clove, halved 1 cup thinly sliced plum tomato (about 1)   Instructions Combine first 7 ingredients in a medium bowl. Combine basil and oil; stir with a whisk. Cut bread in half horizontally. Hollow out top and bottom halves of bread, leaving a 1-inch-thick shell; reserve torn bread for another use. Rub cut sides of garlic clove over cut sides of bread; discard garlic. Drizzle basil mixture evenly over cut sides of bread. Spoon tuna mixture on bottom half of baguette. Arrange

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Tortilla Soup

Number of Servings 2 Ingredients 3 6” flour tortillas, cut in 1/2” strips 1 4 oz. can whole tomatoes 1/2 small onion, chopped 1/2 clove garlic, chopped 2 cups chicken broth 1/4 tsp. salt 1 Tbsp. cilantro 2 Tbsp. Monterrey Jack cheese, shredded Nonstick vegetable cooking spray Instructions Fry tortilla strips in heated skillet well coated with nonstick vegetable cooking spray. Puree tomatoes, onions, and garlic. Bring chicken broth to a boil in a 2-qt. saucepan. Stir in tomato puree, salt, and cilantro. Reduce heat and simmer for 10 minutes. Add half of the tortilla strips to soup. Garnish with cheese and remaining tortilla strips to serve. Nutrition Information 149 Calories; 5g Fat (30.2% calories from fat); 8g Protein; 19g Carbohydrate; 3g Dietary Fiber; 9mg Cholesterol; 817mg Sodium.

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Tortellini Primavera

Number of Servings 1 Ingredients 1/2 cup frozen cheese tortellini 1/3 cup each broccoli, mushrooms, zucchini, and asparagus, chunked or sliced 1/2 small clove garlic, minced 1/2 tsp. olive oil 1/2 cup skim milk 1 tsp. cornstarch Pinch nutmeg Freshly ground pepper 2 Tbsp. sliced green onion 1 Tbsp. parsley 2 Tbsp. Parmesan cheese Instructions Boil water and cook tortellini according to package directions while proceeding with the vegetables. Saute vegetables and garlic in nonstick skillet with oil on medium-high heat for about 1 minute. Reduce heat and cover for 1 to 2 more minutes until tender crisp. Remove cover and add the combination of milk and cornstarch. Stir constantly until thickened. Add nutmeg and pepper to taste. Toss together with tortellini, parsley, and green onion. Sprinkle with Parmesan cheese. Nutrition Information 253 Calories; 8g Fat (28.9% calories from fat); 16g Protein; 29g Carbohydrate; 2g Dietary Fiber; 40mg Cholesterol; 430mg

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Tomato-cheese Bake Sandwich

Number of Servings 2 Ingredients  2 slices whole-wheat bread  2 slices American cheese  4 slices tomato  6 green pepper strips  1 Tbsp. reduced-calorie salad dressing Instructions Top each slice of bread with 2 slices of tomato, 3 strips of green pepper, and half of the salad dressing. Place 1 slice of cheese over the dressing and sprinkle with oregano. Broil until cheese is melted. Nutrition Information 251 Calories; 12g Fat (39.3% calories from fat); 12g Protein; 29g Carbohydrate; 6g Dietary Fiber; 27mg Cholesterol; 635mg Sodium.

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Tomato Cheese Bake

Number of Servings 2 Ingredients 2 slices whole-wheat bread 2 slices American cheese Low-fat 4 slices tomato 6 green pepper strips 1 Tbsp. reduced-calorie salad dressing Instructions Top each slice of bread with 2 slices of tomato, 3 strips of green pepper, and half of the salad dressing. Place 1 slice of cheese over the dressing and sprinkle with oregano. Broil until cheese is melted. Nutrition Information 274 Calories; 5g Fat (16.0% calories from fat); 15g Protein; 48g Carbohydrate; 11g Dietary Fiber; 6mg Cholesterol; 409mg Sodium.

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Tomato and Fresh Basil Pesto Pizza

Number of Servings 4 Ingredients 1 (12-ounce) prebaked pizza crust Cooking spray 2 tablespoons commercial pesto 4 ounces thinly sliced fresh mozzarella cheese 2 cups chopped tomato (about 2 large) 1/4 teaspoon crushed red pepper 1/4 cup thinly sliced fresh basil Instructions Prepare grill. Place crust upside down on grill rack coated with cooking spray; grill 4 minutes. Turn crust, grill-mark side up, and spread pesto evenly over crust, leaving a 1/2-inch border. Top with mozzarella cheese slices and tomato; sprinkle with pepper. Grill for 5 minutes or until cheese melts. Sprinkle with basil. Nutrition Information 474 Calories; 16g Fat (29.9% calories from fat); 18g Protein; 64g Carbohydrate; 1g Dietary Fiber; 28mg Cholesterol; 1003mg Sodium.

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