Recipe Box

Serves: 6

Cut out the fat by leaving out the meat. Try on top of a baked potato.

INGREDIENTS
1 medium onion, chopped
4 cloves garlic, pressed or minced
1 tablespoon olive oil
2 medium carrots, finely chopped
2 medium tomatoes, chopped
2 (15 oz.) cans black beans, drained
1 pinch cayenne pepper, chili powder, or chili seasoning mix
1 tablespoon parsley, freshly chopped

DIRECTIONS
1. Sauté the onions and garlic in oil in a large sauce pan.
2. Add carrots, tomatoes, herbs, spices, and beans.
3. Cook on medium heat for 15-20 minutes, or until the carrots are tender.

NUTRITION INFO
Calories: 141
Fat: 3 g
Carbohydrates: 23 g
Protein: 7 g

Serves: 16

A yummy way to cut out the unhealthy foods--without cutting out the tradition. Let the oven do the work.

INGREDIENTS
1 whole turkey (about 12 pounds)
3/4 cup olive oil
2 tablespoons garlic powder
2 teaspoons dried basil
1 teaspoon ground sage
1 teaspoon salt
1/2 teaspoon black pepper
2 cups water

DIRECTIONS
1. Preheat oven to 325° F. Clean turkey and place into a roasting pan with a lid.
2. In a small bowl, combine olive oil, garlic powder, dried basil, ground sage, salt and black pepper. Using a basting brush apply the mixture to the outside of the uncooked turkey. Pour water into the bottom of the pan and cover.
3. Bake for 3 to 3.5 hours or until the internal temperature of the thickest part of the thigh measures 180° F.
4. Remove bird from oven and let stand for about 30 minutes before carving.

NUTRITION INFO (per serving)
Calories: 203.4
Fat: 12.5 g
Carbohydrates: 5.1 g
Protein: 17.3 g

Serves: 4

An old favorite just got even better!

INGREDIENTS
2 large bananas
8 "scoops" watermelon and/or cantaloupe
1 cup blueberries (or raspberries or strawberries)
1/2 cup low fat vanilla yogurt
1/4 cup granola

DIRECTIONS
1. Peel bananas and cut in half crosswise, then cut each piece in half lengthwise. For each serving, lay 2 banana pieces against the sides of a shallow dish.
2. To make watermelon "scoops" use an ice cream scoop to create balls of watermelon. Remove seeds, if needed. Place a watermelon "scoop" at each end of the dish.
3. Fill the center space with berries.
4. Stir yogurt until smooth, spoon over the watermelon "scoops."
5. Sprinkle with granola.

NUTRITION INFO
Calories: 221
Fat: 2 g
Carbohydrates: 47 g
Protein: 5 g

Serves: 12

Good as a side or dessert, this salad made from fresh fruit is naturally low in fat, saturated fat, and sodium. Plus, it's cholesterol free.

INGREDIENTS
Fruit salad:

1 large mango, peeled and diced
2 cups fresh blueberries
2 bananas, sliced
2 cups fresh strawberries, halved
2 cups seedless grapes
2 nectarines, unpeeled and sliced
1 kiwi fruit, peeled and sliced

Honey orange sauce:

1/3 cup unsweetened orange juice
2 tablespoons lemon juice
1-1/2 tablespoons honey
1/4 teaspoon ground ginger
Dash of nutmeg

DIRECTIONS
1. Prepare the fruit (peeling, cutting, dicing, etc).
2. Combine and mix all ingredients for the sauce.
3. Just before serving, pour honey orange sauce over the fruit.

NUTRITION INFO (per 4-ounce serving)
Calories: 97
Fat: 0.6 g
Carbohydrates: 24.7 g
Protein: 1.2 g