Spinach & Low Fat Feta Turnovers

Yum! Perfect with a salad or sliced tomatoes on the side!

Serving: 8 Prep Time: 25 minutes Cook Time: 15 minutes Total Time: 40 minutes
4 eggwhites 1 whole egg, beaten - 1 10oz. package of frozen spinach, thawed and drained well - 1 1/2 cups Lowfat Feta cheese, crumbled - 4 tbsp fresh mint, chopped 3 cloves garlic, chopped 1/2 tsp pepper, 2 10 oz tubes of refrigerated whole wheat pizza dough

1. Preheat oven to 425°F.
2. Lightly grease heavy, large baking sheet.
3. Transfer 1 tablespoon of the beaten eggs to a small bowl and reserve for glaze.
4. Mix spinach, cheese, mint, garlic and pepper into remaining eggs in a large bowl.
5. Unfold dough on prepared baking sheet. Gently stretch dough to 11-inch square, and cut dough into 4 equal squares.
6. Spoon 1/4 of spinach filling into center of each square.
7. Fold 1 corner of each square over filling to opposite corner, forming triangle.
Press dough edges together tightly with a fork to seal.
8. Using a sharp knife, cut 3 small slits in top of each turnover to allow steam to escape.
9. Brush tops of turnovers with reserved egg glaze.
10. Bake turnovers until filling is cooked through and tops are golden brown, about 15 minutes.

Serve warm.

Based on individual serving

Calories: 303Total Fat: 11 gCarbohydrates: 37 gProtein: 14 g

RED PEPPER KALE SAUTE

High in iron, calcium and iron, this is a dish made for active women

Serves 4 Prep time: 5 minutes Cook time: 7–8 minutes

Ingredients2 Tbsp. slivered almonds1 tsp. olive oil1 red bell pepper, diced into 1⁄4-inch squares1 medium bunch kale, washed and chopped into 1-inch pieces (about 4 cups)1⁄2 tsp. low-sodium soy sauce

Directions1. Place a large nonstick skillet over medium heat. Add almonds and dry-roast until golden brown, about two minutes. Remove to a plate to cool. 2. Pour oil into warm pan and swirl to coat bottom. Add bell pepper and sauté for about two minutes. Transfer to a warm dish.3. Place kale in warm pan, stir briefly and cover (the water clinging to the leaves after washing will help steam the greens). After two minutes, stir quickly, turning the kale so all pieces have contact with hot pan. Replace lid for two more minutes. 4. Return bell pepper to pan and stir to combine. Transfer mixture from pan to dish; sprinkle with soy sauce and top with almonds.HintSauté it quickly over high heat, and serve it bright green and tender.

NUTRITION FACTS (per serving):74 calories, 3 g protein, 9 g carbs, 4 g fat, 2 g fiber, 0 mg cholesterol, 53 mg sodium, 1 g sugar

GARLIC-SEARED BROCCOLI

Quick, easy, green — this nutrient-dense, low-calorie dish is a must for gym lovers

Serves 4 Prep time: 5 minutes Cook time: 6 minutes

Ingredients2 tsp. olive oil4 large garlic cloves , minced 4 cups broccoli florets (1⁄2-inch pieces)1⁄2 cup water

Directions1. Heat oil in a large, nonstick skillet over medium heat. Sauté garlic for one minute, stirring constantly. Add broccoli and sauté for 2–3 minutes, stirring often. 2. Pour water over broccoli, cover and steam for two more minutes. Stir and serve.Cook it in five minutes or less by:>> Steaming — place in a steamer over boiling water>> Sautéing — sizzle in a skillet with a dash of oil>> Flash dunking — drop florets into 1 inch of boiling water, scoop out when bright green

NUTRITION FACTS (per serving): 44 calories, 2 g protein, 5 g carbs, 2.5 g fat, 1 g fiber, 0 mg cholesterol, 20 mg sodium, 0 g sugar

GRILLED STEAK & ARUGULA SALAD

This staple can be made with beautiful heirloom tomatoes from the produce market. Use different colored tomatoes to make an especially colorful salad

Serves 4 Marinade ½ small onion, roughly chopped (about 1/2 cup) 3 Tbsp. balsamic vinegar 2 Tbsp. lime juice 2 Tbsp. low–sodium soy sauce1 Tbsp. maple syrup¼ tsp. red pepper flakes 3/4 lb. flank steak 1 lb. heirloom tomatoes, cut into large wedges 2 ears of corn, husks removed and kernels sliced off (about 1 cup) ½ small sweet onion, thinly sliced5 oz. arugula 2 Tbsp. balsamic vinegar 2 Tbsp. olive oilSalt and pepper to taste1 oz. chunk Parmesan cheese

1. Place marinade ingredients in a blender and blend until smooth. Pour into a large zip–top bag and add steak. Marinate in the refrigerator at least four hours and preferably overnight. 2. Heat a grill or grill pan to medium–high heat. Remove steak from marinade and cook 5–7 minutes per side, or until medium-rare. Remove to a plate for 20 minutes. Discard remaining marinade. 3. Place tomatoes, corn, onion and arugula in a large bowl. Add balsamic vinegar, olive oil, salt and pepper and toss to combine. Transfer salad to a large platter. 4. Slice meat thinly, perpendicular to the grain, and lay slices on top of salad. Shave Parmesan on top with a vegetable peeler.

NUTRITION FACTS (per serving): 500 calories, 31 g protein, 50 g carbs, 20 g fat, 5 g fiber, 57 mg cholesterol, 511 mg sodium, 13 g sugar

BALSAMIC GREEN BEANS AND SHITAKE MUSHROOMS

SERVES 8

1 LB French Green Beans, trimmed
3 TBSP. roasted Garlic olive oil, divided
¾ LB shitake mushrooms, thinly sliced
2 medium shallots, minced (about a ¼ cup)
1 garlic clove, minced (about 1 TSP)
1 TSP. chopped thyme
2 TBSP balsamic vinegar
½ TSP sugar
Salt and pepper to taste
2 sliced dry whole wheat bread, pulsed in food processor to form large crumbs
3 TBSP. finely chopped walnuts

Blanch green beans in salted boiling water for 3 -4 minutes or until crisp but tender. Drain & rinse under cold water

Heat 1 ½ TBSP oil in a large skillet over medium – high heat and add mushrooms. Sauté for 7 minutes or until mushrooms have wilted. Add shallots, garlic and thyme and cook two minutes more. Stir in green beans and cook for another 2 minutes then add balsamic vinegar and sugar and season to taste with salt and pepper. Transfer to serving bowl.

Return to skillet add breadcrumbs and cook 2 -3 minutes or until they turn golden brown. Add walnuts and cook 2-3 minutes or until nuts are fragrant. Season with salt and pepper and layer on top of green beans and VIOLA!! Scrumptious healthy dish for Thanksgiving! No one at the table would know it was diet friendly either!!

121 calories, 5 grams protein, 11.5 grams carbs, 7 grams of fat, 4 grams of fiber, 39 mg. sodium, 0.5 sugar

ROASTED TURKEY AND HOMEMADE HEALTHY STUFFING

Ingredients

10 Light whole wheat English muffins, torn into small pieces
1 package (6 ounces) Lundberg mahogany rice
1/2 cup smart balance butter
1 1/2 cups chopped onions
1 1/2 cups chopped celery
1 cup chopped red pepper
1 cup chopped shitake mushrooms
1 tablespoon poultry seasoning
1 can (14.5 ounces) low sodium chicken broth
1 (14 pound) Butterball® Whole Turkey, thawed if frozen
2 tablespoons olive oil

1. Heat oven to 350°F. Spread muffin pieces on bottom of large shallow baking pan. Bake 20 to 30 minutes, or until lightly toasted, stirring occasionally.
2. Meanwhile, cook rice mix according to package directions, omitting butter. Set aside.
3. Melt smart balance butter in large skillet on medium heat. Add onions, mushrooms, red peppers and celery. Cook 10 minutes, or until crisp-tender, stirring occasionally. Stir in poultry seasoning. Remove from heat. Place in large bowl.
4. Stir in muffin pieces, rice and broth.
5. Reduce oven to 325°F.
6. Remove neck and giblets from body and neck cavities of turkey. Refrigerate for another use or discard.
7. Drain juices from turkey. Dry turkey with paper towels.
8. Fill neck cavity with part of the stuffing. Turn wings back to hold neck skin against back of turkey. Fill body cavity with remaining stuffing.
9. Place turkey, breast up, on flat roasting rack in shallow roasting pan. Brush with oil.
10. Bake 4 to 4-1/2 hours, or until meat thermometer reaches 165°F when inserted in center of stuffing and 180°F when inserted in deep in thigh. Cover breast and top of drumsticks with aluminum foil after 2-1/2 hours to prevent overcooking of the breast.
11. Let stand 15 minutes before removing stuffing and carving.