Since you guys were asking about recipes, I decided to post some. They're from Tosca Reno's website.
Lorie
TURKEY MEATLOAF
INGREDIENTS
• 1 lb ground raw turkey
• 4 large egg whites
• 4 oz Quaker oats, uncooked
• 1 single serving, vegetable soup mix
• 1 cup chopped onion, boiled and unsalted
• 8 oz medium salsa
• 2 dashes ground black pepper
• 1/2 tsp garlic powder
• 1/2 cup unsweetened ketchup
METHOD:
Preheat oven to 350°F. Mix all ingredients except ketchup, until well blended. Place mixture in meatloaf pan and pour ketchup over the top. Bake for 1/2 hour. Serve over finely chopped veggies.
YIELD:
Makes 6 servings
NUTRIENTS PER SERVING:
Calories: 144
Fat: 7 g
Carbs: 9 g
Protein: 17 g
HAVANA SALAD
INGREDIENTS
• 1 cup avocado, peeled and diced
• 1 cup Roma tomatoes, chopped
• 1/4 cup fresh parsley, chopped
• 2 tbsp fresh cilantro, chopped
• 1 tsp cumin, ground
• 1/4 tsp black pepper, ground
• 4 cups brown rice, cooked
• 15 ounces black beans, cooked, rinsed and drained
• 1 tbsp extra virgin olive oil
• 2 tbsp balsamic vinegar
METHOD:
1. In a large bowl, combine the avocado, vinegar, olive oil, cumin and black pepper, and then toss.
2. Now add the rice, tomatoes, beans, parsley and cilantro, and mix thoroughly.
3. Let the salad chill in the refrigerator before serving.
YIELD:
Makes 6 servings
NUTRIENTS PER SERVING:
Calories: 277
Fat: 7g
Carbs: 45g
Protein: 9g
Cholesterol: 0 mg
MEDITERRANEAN-STYLE FRENCH LENTIL SALAD
INGREDIENTS
• 1 cup dry French lentils
• 2 tbsp extra-virgin olive oil
• 1/4 tsp salt
• 1 orange, peeled and sectioned
• 1/2 tsp minced or crushed garlic
• 1/2 tbsp balsamic vinegar or cider vinegar
• 2 tbsp very finely minced red onion
• 1 tbsp dried currants
• 1/2 small carrot, shredded
• 1/4 cup minced red and yellow bell peppers
• 1 - 2 tbsp minced fresh herbs (parsley, chives, and/or mint)
METHOD:
1. Place lentils in a pot and fill with enough water to cover them by 2 inches. Bring to a boil, then lower the heat to a simmer. Partially cover and cook until the lentils are tender (around 20 to 30 minutes). Drain lentils when they are done, and gently rinse in cold water. Drain and place them in a medium-sized bowl.
2. Add the remaining ingredients except the bell pepper and fresh herbs, cover tightly and chill at least 4 hours.
3. Add the bell pepper and herbs within an hour of serving. Serve cold or at room temperature.
YIELD:
Makes 4 servings
NUTRIENTS PER SERVING:
Calories: 164
Fat: 7g
Carbs: 20g
Protein: 5g
VEGGIE SOUP WITH PESTO
INGREDIENTS
• 3 tbsp olive oil
• 1 medium onion, chopped
• 4 cups organic vegetable broth
• 3 cups water
• 1/4 tsp crushed red pepper
• 2 celery stalks, cut into 1/2-inch pieces
• 1/2 lb green beans, cut into 1-inch pieces
• 4 small zucchini, sliced in half then cut into 1-inch pieces
• 1 can Bush's Best cannellini beans, drained and rinsed
• 3 cups freshly chopped spinach
• 6 tbsp pesto
METHOD:
1. Heat olive oil in a large stock pot over medium heat. Add onion and sauté until clear for approximately 4 minutes (don't brown).
2. Add vegetable broth, water, crushed pepper, zucchini and cannellini beans. Increase heat to high and bring to a boil.
3. Reduce heat to medium, stir in spinach, partially cover pot and cook for 5 minutes.
4. Ladle soup into 6 bowls and garnish each with 1 tbsp pesto.
YIELD:
Makes 6 servings
NUTRIENTS PER SERVING:
Calories: 449
Fat: 15 g
Cholesterol: 0 mg
Carbs: 21 g
Fiber: 6 g
Protein: 8 g
TURKEY BREAST MUSHROOM STEW
INGREDIENTS
• 1 tbsp olive oil
• 1 1/4 lb extra lean ground turkey breast
• 2 cloves garlic, chopped
• 1 large onion, chopped
• 1 large red pepper, chopped
• 1/4 tsp crush red pepper
• 3 tsp Italian seasoning
• 1/2 tsp freshly ground 4-pepper blend
• 3 28-oz cans diced tomatoes, with liquid, no salt added
• 1 15-oz can Bush's Best pinto bens, with liquid
• 3 strips cooked extra-lean turkey bacon, chopped
• 2 tsp hot pepper sauce
• 1 small zucchini, sliced
• 2 pkg 6-oz each, sliced, fresh mushrooms
• 3/4 cup all natural, no sugar apple juice
• 1 cup frozen corn, thawed
METHOD:
1. Heat oil in skillet over medium heat. Cook the turkey until browned, stirring with a spoon to seperate and brown evenly.
2. Add the garlic, onion and red pepper. Cook for 3 minutes and add crushed red pepper, 2 tsp Italian seasoning and fresh ground 4-pepper blend. Cook for 8 minutes, then transfer to a large pot.
3. Add the tomatoes with the liquid, the pinto beans with the liquid, the cooked turkey bacon and the hot sauce. Stir in the zucchini and mushrooms.
4. Bring to a simmer and add 1 tsp Italian seasoning, then reduce to low heat. Cook for 1 hour, stirrnig occasionally. Serve over brown rice.
YIELD:
Makes 19 servings
NUTRIENTS PER SERVING:
Calories: 100
Fat: 2g
Carbs: 10g
Protein: 10g
Cholesterol: 13 mg
Fiber: 3g
ROASTED CHIECKEN BREAST WITH RED POTATOES AND ASPARAGUS
INGREDIENTS
• Cooking spray
• 3 lb boneless, skinless chicken breast, chopped into 2 inch cubes
• 2 lb red potatoes, chopped into 2 inch cubes
• 1 1/2 cups chopped Roma tomatoes
• 1 bunch asparagus, trimmed and cut into 1 inch pieces
• 3/4 cup fresh basil, chopped
• 8 cloves garlic, thinly sliced
• 3 tbsp olive oil
• 1 tsp chopped fresh rosemary
• Ground pepper to taste
METHOD:
Preheat oven to 400°F and spray a baking dish with cooking spray. Add chicken, potatoes, tomatoes, asparagus, basil, garlic and olive oil. Sprinkle with rosemary. Add pepper if desired. Bake for 20 to 30 minutes, turning occasionally until tender. Serve.
YIELD:
Makes 8 servings
NUTRIENTS PER SERVING:
Calories: 426
Fat: 16g
Carbs: 30g
Protein: 40g
Fiber: 1g
Black Bean and Millet Salad
1 cup millet, uncooked
3 cups water
2 cups black beans, cooked
2 large tomatoes, chopped
1 medium onion, (or substitute green onions), chopped
1 medium cucumber
Dressing
1/3 cup water
3 Tablespoons lemon juice
1 Tablespoon balsamic vinegar
2 teaspoons garlic, minced
1 teaspoon sea salt
1/2 teaspoon allspice
1/4 teaspoon black pepper
1 teaspoon cumin
Cook the millet in 3 cups of water until water is absorbed, about 30 minutes. Fluff with fork and allow to cool.
In a large bowl, combine millet, black beans, tomatoes, and onion.
Peel several strips from the cucumber (it should look striped) and cut it lengthwise into four pieces. Remove the seeds and cut into 1/2-inch slices. Add the cucumber to the salad.
Mix all dressing ingredients until well blended and pour over the salad, tossing to blend. (Experiment with the seasonings to suit taste.) Cover and refrigerate until the salad is well chilled. Serve on lettuce leaves or stuff into pita bread.
