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100 Healthy Recipes

A well-balanced diet is one part of a healthy lifestyle for people with type 2 diabetes. But it's not always easy to make smart food choices and change the way you eat.

A healthy diet is not just about eating less of the foods you love or achieving weight loss. It is also about making some simple lifestyle changes that you can maintain. It may surprise you to find that you can still enjoy in reasonable amounts many of the foods you currently eat. Remember to discuss your specific food needs with your doctor and dietitian or educator.

Get a head start on good eating with 100 recipes created from healthy food choices. Click on any of the 9 categories below to choose a recipe.

Cincinnati Chili

Prep Time: 15 minutes

Total Time: 70 minutes

Serves: 4

Cincinnati Chili
    Ingredients
  • 1 onion, yellow
  • 1 garlic clove
  • 1 pound beef, sirloin, ground, extra lean
  • 1 cup tomato sauce, no-added-salt
  • 1/8 teaspoon Worcestershire sauce
  • 1/8 teaspoon cinnamon, ground
  • 1 teaspoon vinegar, apple cider
  • 4 1/2 teaspoons chili powder
  • 1/8 teaspoon cayenne pepper, ground
  • 1/8 teaspoon black pepper
  • 8 ounces spaghetti, cooked
  • 2 ounces cheddar cheese, low fat
  • 1 cup kidney beans (cooked from dry or canned without salt)
  • 12 olives, black
  • 4 tablespoons green onion, chopped
    Preparation:
  • Peel onion and garlic; chop onion and mince garlic. Brown beef, onion, and garlic in a large non-stick skillet over medium-high heat.
  • Place meat mixture in a large saucepan and stir in the tomato sauce, Worcestershire sauce, cinnamon, vinegar, chili powder, cayenne pepper, and black pepper. Simmer, uncovered, over low heat for 1 hour.
  • When meat mixture has about 20 minutes of cooking time left, bring a large saucepan of water to a boil over high heat. Add pasta and cook for 8 to 10 minutes or until al dente; drain and set aside.
  • Dividing evenly among 4 serving plates, serve meat mixture over cooked spaghetti and top with cheese, beans (drained), olives (chopped), and green onion (chopped).

Pork Parmesan

Prep Time: 10 minutes

Total Time: 15 minutes

Serves: 4

Pork Parmesan
    Ingredients
  • 1 pound pork sirloin chop, raw, boneless
  • 2 teaspoons olive oil, extra virgin
  • 1/4 teaspoon black pepper
  • 2 tablespoons liquid egg substitute
  • 1/2 cup breadcrumbs
  • 1 tablespoon Parmesan cheese, fat free
  • 1 teaspoon oregano, dried
    Preparation:
  • Place pork, 1 piece at a time, between 2 pieces of wax paper and pound to 1/4-inch thickness. Set aside.
  • Preheat oven to 450°F. Coat a shallow baking pan (jelly-roll pan works well) with 1 teaspoon of the oil.
  • Season the pork cutlets on both sides with the black pepper.
  • Place egg substitute in a glass pie plate or shallow bowl. On a different plate, combine the breadcrumbs, Parmesan cheese, and oregano.
  • One piece at a time, dip the pork into the egg sub, letting the excess drip off, then dredge in the breadcrumb mixture, pressing the mixture into both sides.
  • Place the pork cutlets in a single layer in the prepared baking pan.
  • Drizzle the pork evenly with 1 teaspoon of the oil. Bake for 10 minutes, or until the undersides are lightly browned.
  • Turn and bake for 5 minutes longer, or until browned and cooked through.
  • Serve with steamed Italian green beans and crusty whole-grain bread, if desired.

Spicy Grilled Chicken and Potato Fingers

Prep Time: 15 minutes

Total Time: 30 minutes

Serves: 4

Spicy Grilled Chicken and Potato Fingers
    Ingredients
  • 1 pound chicken breast, boneless/skinless, raw
  • 2 tablespoons olive oil, extra virgin
  • 3 tablespoons hot sauce
  • 1 tablespoon sugar substitute
  • 1/2 teaspoon cayenne pepper, ground
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt
  • 3 garlic cloves
  • 3 baking potatoes, medium
    Preparation:
  • Please note that this recipe requires at least 30 minutes of refrigeration time, which is not reflected in the prep time.
  • Cut each chicken piece lengthwise into 3 strips. Place chicken in a resealable plastic bag or set in a shallow dish.
  • For marinade, in a small bowl, stir together oil, hot sauce, sugar substitute, cayenne, black pepper, salt, and garlic (peeled and minced).
  • Pour 2 tablespoons of the marinade over the chicken; seal bag. Refrigerate for at least 30 minutes, turning bag occasionally. Cover and chill remaining marinade for basting.
  • Drain chicken, discarding marinade in bag. Preheat grill.
  • Scrub potatoes and cut each into 8 wedges. Lightly brush potatoes with some of the reserved marinade.
  • Place potatoes on the rack of an uncovered grill directly over medium coals. Grill for 15 minutes. Turn potatoes.
  • Place chicken on rack next to potatoes and grill for 9 to 12 minutes more or until chicken is no longer pink inside and potatoes are tender, turning and brushing chicken once with the reserved marinade halfway through grilling.
  • Serve immediately with grilled zucchini and red bell peppers, if desired.

Arroz con Pollo

Prep Time: 15 minutes

Total Time: 30 minutes

Serves: 4

Arroz con Pollo
    Ingredients
  • 1 cup white rice, dry
  • 1 1/2 cups water
  • 3/4 cup roasted chicken breast, cubed
  • 1/2 cup green peas
  • 1/4 cup diced bell peppers
  • 1/4 cup chopped onions
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
    Preparation:
  • Place all ingredients into a rice cooker or covered medium saucepan and cook until done, about 25 minutes. Serve hot.

Teriyaki Chicken

Prep Time: 5 minutes or less

Total Time: 20 minutes

Serves: 6

Teriyaki Chicken
    Ingredients
  • 1/2 cup green onion, sliced
  • 1/4 cup light soy sauce
  • 8-ounces can crushed pineapple in heavy syrup
  • 6 chicken breast halves
    Preparation:
  • Combine first 3 ingredients in medium-sized baking dish. Add chicken breast halves, coating well in sauce. Cover and refrigerate until ready to bake, at least 1 hour.
  • Preheat oven to 350°F. Bake chicken until no longer pink in center, about 20 minutes; spoon glaze over the top a few times during cooking and at the end to serve.

Cornbread-Stuffed Pork Chops

Prep Time: 20 minutes

Total Time: 50 minutes

Serves: 4

Cornbread-Stuffed Pork Chops
    Ingredients
  • 1 pound pork sirloin chop, raw, boneless
  • 1/2 onion, yellow
  • 1/2 bell pepper, green, medium
  • 1 tablespoon margarine, canola-based, trans-fat free
  • 2 pieces cornbread, 2.5 x 2.5 x 1.5 inch pieces
  • 1/2 cup corn, yellow, frozen
  • 2 tablespoons pimientos
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon cumin, ground
    Preparation:
  • Preheat oven to 375°F.
  • Trim any visible fat from pork. Cut a pocket in each chop by cutting from the fat side almost to the other side.
  • Peel and chop onion; wash and chop green pepper.
  • For stuffing, cook onion and green pepper in margarine in a small saucepan until tender but not brown. Remove from heat.
  • Crumble cornbread and add to saucepan, along with corn (thawed), pimiento, salt, pepper, and cumin.
  • Spoon 1/4 of the stuffing into each pork chop. Secure with wooden toothpicks.
  • Place chops on a rack in a shallow roasting pan, lightly coated with cooking spray. Bake for 40 to 50 minutes, or until no pink remains.
  • Remove wooden toothpicks. Serve immediately with applesauce or poached apple slices, if desired.

Sweet & Sour Pork Stir-Fry

Prep Time: 15 minutes

Total Time: 15 minutes

Serves: 4

Sweet & Sour Pork Stir-Fry
    Ingredients
  • 1 cup rice, brown, cooked
  • 8 ounces pork sirloin chops, raw boneless
  • 1 onion, yellow
  • 4 cups broccoli, chopped, frozen
  • 2 cups pineapple chunks, canned in juice
  • 1 tablespoon cornstarch
  • 2 tablespoons soy sauce, reduced sodium
  • 1 tablespoon sesame oil, dark
  • 2 garlic cloves
  • 1 teaspoon ginger root, fresh
  • 3 tablespoons almonds, slivered
    Preparation:
  • Prepare rice with water according to package directions; keep warm.
  • Meanwhile, trim any visible fat from pork and cut into strips; set aside.
  • On a clean cutting board, peel and slice onion; thaw broccoli.
  • Drain the pineapple into a measuring cup. Add water to equal 3/4 cup of liquid.
  • Stir the cornstarch and soy sauce into the pineapple juice; set aside.
  • Heat oil in a large non-stick skillet over medium-high heat. Add garlic (minced) and ginger (grated); then add pork and onions. Stir-fry 4 minutes or until pork is cooked through.
  • Whisk pineapple juice mixture and add to skillet. Add the pineapple, broccoli, and almonds to the skillet; stir to combine.
  • Cover, reduce heat to medium-low, and simmer, stirring occasionally, for 3 to 4 minutes or until broccoli is crisp-tender and sauce is thickened.
  • Serve immediately over cooked rice. Enjoy fortune cookies for dessert, if desired.

Turkey Tamale Pie

Prep Time: 25 minutes

Total Time: 20 minutes

Serves: 4

Turkey Tamale Pie
    Ingredients
  • 8 ounces lean ground turkey
  • 1 teaspoon oregano, dried
  • 1/4 teaspoon black pepper
  • 1 onion, yellow
  • 3 garlic cloves
  • 2 cups zucchini, fresh
  • 1 tablespoon olive oil, extra virgin
  • 2 tablespoons chili powder
  • 1 teaspoon cumin, ground
  • 1/2 teaspoon coriander, ground
  • 2 fluid ounces chicken broth, fat free, low sodium
  • 2 cups tomatoes, diced, canned
  • 1 1/2 cups beans, pinto
  • 2 cups corn, yellow, frozen
  • 1/2 cup green chilies, canned
  • 1 cup corn meal
  • 2 ounces cheddar cheese, low fat
    Preparation:
  • Preheat oven to 425°F.
  • In a medium bowl, combine ground turkey with oregano and black pepper. Set aside.
  • Peel and chop onion; mince garlic; and dice zucchini. Set aside.
  • In a large ovenproof skillet, heat the oil over medium-high heat.
  • Add the onions and garlic, and Sauté for 3 minutes, or until onions are golden.
  • Add the zucchini and Sauté for 2 minutes.
  • Stir in the turkey mixture, the chili powder, cumin, and coriander, and cook, stirring constantly, for 1 minute.
  • Add the chicken stock and cook, stirring to break up any clumps of turkey, for 2 to 3 minutes, or until turkey is cooked through (no longer pink).
  • Stir in the tomatoes in their juice, the beans (drained and rinsed), corn, and chilies, and bring to a boil.
  • Reduce heat to medium-low and simmer for 5 minutes to blend flavors; remove the pan from heat.
  • Meanwhile, in a large saucepan, bring 3 cups of water to boil over high heat. Gradually whisk in the corn meal.
  • Reduce heat to low and cook, whisking frequently, for 5 minutes. Add the cheese (shredded) and stir until melted.
  • Spoon the corn meal mixture over the turkey mixture in the skillet.
  • Bake for 15 minutes, or until turkey mixture is bubbly and corn meal topping is lightly browned.

Baked Parmesan Chicken

Prep Time: 15 minutes

Total Time: 20 minutes

Serves: 4

Baked Parmesan Chicken
    Ingredients
  • 1 pound chicken breast, boneless/skinless, raw
  • 1 cup nonfat plain yogurt
  • 3/4 cup plain bread crumbs
  • 4 tablespoons parmesan cheese
  • 2 tablespoons all purpose flour
  • 1 teaspoon paprika
  • 1/8 teaspoon cayenne pepper, to taste
    Preparation:
  • Place chicken breast halves in yogurt and refrigerate while getting the rest of the items ready.
  • Mix the remaining ingredients together in a medium bowl. Preheat oven to 425°F. Lightly spray a baking sheet with cooking spray.
  • Coat each piece of chicken well with yogurt and dredge in bread crumb mixture, pressing down on both sides and turning over several times to get a thick coat of crumbs.
  • Place chicken on prepared baking sheet and lightly spray the top with cooking spray. Bake for 15 to 20 minutes or until chicken is fork tender and juices run clear.

Steak and Potato Stew

Prep Time: 5 minutes or less

Total Time: 30 minutes

Serves: 6

Steak and Potato Stew
    Ingredients
  • 1 spray vegetable oil cooking spray
  • 6 ounces boneless beef sirloin steak, cut in thin strips
  • 1 onion, chopped
  • 2 15-ounce cans stewed tomatoes, undrained
  • 15-ounce can kidney beans, undrained
  • 2 baking potatoes, washed and cubed, unpeeled
  • 1 cup low sodium beef broth
  • 1 cup water
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1 teaspoon garlic powder
    Preparation:
  • Spray large Dutch oven or saucepan with cooking spray. Heat over medium-high heat. Add beef and onion and cook until lightly brown.
  • Add the remaining ingredients, bring to a boil; partially cover and reduce heat to a simmer. Cook until potatoes are tender, about 25 minutes.
  • Serving suggestion: Steamed broccoli florets and carrots.

Filet Mignon With Mushrooms

Prep Time: 15 minutes

Total Time: 10 minutes

Serves: 4

Filet Mignon With Mushrooms
    Ingredients
  • 1 pound beef tenderloin, raw
  • 1/2 teaspoon marjoram, dried
  • 2 teaspoons sugar substitute
  • 1 teaspoon black pepper
  • 1 tablespoon canola oil
  • 3 ounces mushrooms, medium, fresh
  • 1 onion, yellow
  • 8 fluid ounces beef broth, low sodium
  • 1 tablespoon cornstarch
    Preparation:
  • Cut beef into 4 slices. Mix together marjoram, sugar substitute, and pepper; rub on both sides of beef slices.
  • Heat oil over medium heat in a large non-stick skillet. Cook beef in oil 3 to 5 minutes, turning once, until brown.
  • Remove to heated serving platter; keep warm.
  • Wash and slice mushrooms and onion; cook in skillet drippings over medium heat about 2 minutes, stirring occasionally, until onion is crisp-tender.
  • Whisk together broth and cornstarch; stir into mushroom mixture. Cook over medium heat, stirring constantly, until mixture thickens and boils. Boil and stir 1 minute. Pour over beef.
  • Serve with oven roasted potatoes and steamed broccoli, if desired.

Chicken and Artichoke Bake

Prep Time: 10 minutes

Total Time: 40 minutes

Serves: 4

Chicken and Artichoke Bake
    Ingredients
  • 4 chicken thighs, skinless
  • 8 ounces chicken breast, boneless/skinless, raw
  • 1 tablespoon margarine, canola-based, trans-fat free
  • 1 tablespoon olive oil, extra virgin
  • 2 teaspoons ground sage
  • 2 lemons
  • 1 pound artichoke hearts, fresh, cooked or canned
  • 1/8 teaspoon black pepper
    Preparation:
  • Preheat oven to 425°F.
  • Trim any excess fat from chicken; cut each breast half cross-wise into 2 pieces.
  • In a large non-stick skillet over medium-high heat, melt margarine with olive oil. When hot, add chicken, in 2 batches if necessary to avoid crowding, and brown lightly on both sides, turning once, 4 to 5 minutes on each side.
  • Using tongs, transfer to a baking dish lightly coated with cooking spray. Sprinkle with 1 teaspoon of the sage.
  • Reduce heat to medium-low and add the onion (peeled and chopped). Sauté until translucent, 2 to 3 minutes.
  • Add 1/4 cup of water, stirring to dislodge any browned bits. Bring to a boil, raising heat if necessary, and pour over the chicken.
  • Cut a lemon in half and squeeze the juice from one of the halves over the chicken. Season to taste with black pepper.
  • Bake for 10 minutes, basting several times. Turn the chicken over, add the artichoke halves, squeeze the other half of the lemon over top, and sprinkle with remaining 1 teaspoon of sage.
  • Continue to bake, basting occasionally, until chicken and artichokes are tender, about 20 minutes longer. To test, cut into chicken - it should be no longer pink inside and juices should run clear.
  • Using tongs, transfer chicken and artichokes to a warmed serving dish. Season to taste with lemon juice from remaining lemon, and black pepper. Pour the juices over the chicken.
  • Serve with garlic mashed potatoes, if desired.

Meatloaf With Tomato Sauce

Prep Time: 10 minutes

Total Time: 30 minutes

Serves: 6

Meatloaf With Tomato Sauce
    Ingredients
  • 1/4 cup liquid egg substitute
  • 1 slice bread, whole-wheat
  • 4 fluid ounces milk, fat free
  • 2 tablespoons Parmesan cheese, fat free
  • 2 teaspoons parsley, dried
  • 1/8 teaspoon black pepper
  • 2 garlic cloves
  • 12 ounces beef, sirloin, ground, extra lean
  • 8 ounces sausage, turkey, Italian, mild, link, raw
  • 1/2 cup spaghetti sauce, reduced sodium
    Preparation:
  • Preheat oven to 375°F.
  • In a large bowl, combine egg substitute, bread (cut or torn into small pieces), milk, Parmesan cheese, parsley, pepper, and garlic (peeled and minced).
  • Add ground beef and sausage (casings removed); mix thoroughly. Shape meat mixture into a round loaf, 9 inches in diameter.
  • Place loaf on the unheated rack of a broiler pan or a roasting pan with a rack. Spread spaghetti sauce evenly over top.
  • Bake for 25 to 30 minutes or until a thermometer inserted into the middle of the loaf registers 160°F and juices run clear.
  • Transfer to a serving platter; sprinkle with herbs of choice such as basil, thyme, or garlic powder. Cut into wedges to serve.
  • Serve with a tossed salad and hot cooked orzo or risotto, if desired.

Pork With Apple Sauerkraut

Prep Time: 10 minutes

Total Time: 25 minutes

Serves: 3

Pork With Apple Sauerkraut
    Ingredients
  • 12 ounces pork tenderloin, cubed
  • 1/2 onion, sliced thin
  • 1 cup sauerkraut, rinsed and drained
  • 1/8 teaspoon caraway seeds
  • 1 apple, peeled, cored and sliced thin
  • 1/2 cup apple juice
    Preparation:
  • Heat a nonstick skillet over medium heat. Lightly spray with cooking spray.
  • Brown onions then add sauerkraut, caraway seeds, apples, and apple juice. Bring to a boil and simmer lightly until tender.
  • Add pork, cover and cook until pork is firm and no longer pink in the center, about 4-6 minutes.

Nacho Skillet Dinner

Prep Time: 5 minutes or less

Total Time: 15 minutes

Serves: 4

Nacho Skillet Dinner
    Ingredients
  • 12 ounces turkey breast, ground
  • 15-ounce kidney beans (cooked from dry or canned without salt)
  • 16-ounce tomato sauce, no salt added
  • 1 cup corn, yellow, frozen
  • 1 teaspoon garlic powder
  • 1 teaspoon chili powder
  • 3 ounces tortilla chips, baked, unsalted
  • 1 cup cheese, mozzarella, fat free
    Preparation:
  • Spray a large 12-inch, nonstick skillet with cooking spray and heat over medium-high heat.
  • Cook turkey until no longer pink. Add beans, tomato sauce, corn, and seasonings. Bring to a boil, reduce to a simmer and cook 5 minutes.
  • Sprinkle chips followed by cheese evenly over top, cover and turn off stove. Allow to sit for 2-3 minutes or until cheese melts.

Honey-Orange Pork

Prep Time: 15 minutes

Total Time: 20 minutes

Serves: 4

Honey-Orange Pork
    Ingredients
  • 4 fluid ounces orange juice
  • 4 fluid ounces pineapple juice
  • 2 tablespoons soy sauce, reduced sodium
  • 1 tablespoon honey
  • 1/8 teaspoon black pepper
  • 2 garlic cloves
  • 1 pound pork sirloin chop, raw, boneless
  • 1 tablespoon cornstarch
    Preparation:
  • Please note that this recipe requires at least 6 hours of marinating time, which is not reflected in the prep time.
  • Trim any visible fat from pork. For marinade, combine orange juice, pineapple juice, soy sauce, honey, pepper, and garlic (minced) in a shallow baking dish.
  • Add pork to dish, turning to coat. Cover and marinate in refrigerator 6 to 24 hours, turning once.
  • Remove pork from marinade, reserving marinade. Place meat on the unheated rack of a broiler pan. Broil 4 to 5 inches from heat for 12 to 14 minutes, or until no pink remains, turning once.
  • Transfer marinade to a saucepan. Stir in cornstarch. Cook and stir until thickened and bubbly. Cook and stir 2 minutes more.
  • Pass sauce with pork. Serve with hot cooked rice and carrots Sautéed with ginger, if desired.

Crusted Chicken Breasts With Peach Salsa

Prep Time: 20 minutes

Total Time: 15 minutes

Serves: 4

Crusted Chicken Breasts With Peach Salsa
    Ingredients
  • 2 tablespoons liquid egg substitute
  • 2 tablespoons lime juice
  • 1/2 cup bread crumbs
  • 1 1/2 teaspoons chili powder
  • 1 1/4 teaspoons cumin, ground
  • 1 pound chicken breast, boneless/skinless, raw
  • 3 peaches, fresh
  • 1 bell pepper, red, medium
  • 2 tablespoons cilantro, fresh
  • 1 tablespoon green onion, chopped
  • 2 slices jalapenos, sliced
  • 1 tablespoon honey
  • 1/8 teaspoon black pepper
  • 2 teaspoons olive oil, extra virgin
    Preparation:
  • Spray a jelly-roll pan or other shallow baking dish with cooking spray.
  • In a shallow bowl or pie plate, lightly whisk the egg substitute with 3 teaspoons (1 tablespoon) of the lime juice with a fork until frothy.
  • In another shallow bowl or pie plate, mix the bread crumbs, chili powder, and 1 teaspoon of the cumin.
  • One at a time, dip the chicken breasts into the egg mixture, letting the excess drip off, then roll the chicken in the crumbs, pressing them on the surface.
  • Place the chicken breasts on the prepared pan. Set aside, uncovered.
  • Preheat oven to 450°F.
  • Wash peaches, remove pits, and dice; wash and dice bell pepper; wash and chop cilantro; wash and mince onion; and mince jalapeno slices.
  • In a medium bowl, combine peaches, bell peppers, cilantro, onions, jalapeno, honey, black pepper, remaining 4 teaspoons of lime juice, and remaining 1/4 teaspoon of cumin. Cover and set aside.
  • Drizzle the chicken evenly with the olive oil and bake for 10 minutes. Turn the chicken over and bake for 5 minutes longer, or until crisp, lightly browned, and cooked through (no longer pink inside).
  • Serve the chicken with the peach salsa; garnish with lime wedges and/or cilantro sprigs, if desired.

Spicy Baked Pork Chops

Prep Time: 10 minutes

Total Time: 20 minutes

Serves: 6

Spicy Baked Pork Chops
    Ingredients
  • 1 1/2 pounds pork sirloin chops, raw boneless
  • 3 tablespoons liquid egg substitute
  • 8 fluid ounces evaporated skim milk, canned
  • 1 1/2 cups cereal, whole-grain fortified flakes
  • 1/4 cup bread crumbs
  • 1 tablespoon paprika
  • 1 1/2 teaspoons oregano, dried
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon red pepper
    Preparation:
  • Preheat oven to 375°F. Trim any visible fat from pork.
  • Whisk together egg substitute with milk. Place pork in milk mixture; let stand for 5 minutes, turning once.
  • Meanwhile, crush cereal then mix together with bread crumbs and remaining ingredients.
  • Remove pork from milk mixture; coat thoroughly with crumb mixture.
  • Spray a 13x9-inch baking pan with cooking spray. Place chops in pan; bake for 20 minutes.
  • Turn pork over and bake for 15 minutes longer or until no pink remains.
  • Serve immediately with cooked greens, applesauce, and cornbread, if desired.

Savory Roast Turkey Breast

Prep Time: 10 minutes

Total Time: 60 minutes

Serves: 14

Savory Roast Turkey Breast
    Ingredients
  • 1 turkey breast (5 to 5-1/2 lb)
  • 1 medium white onion
  • 2 stalks celery, cut in half
  • 1 teaspoon vegetable cooking spray
  • 1 1/2 tablespoons lemon-pepper seasoning
  • 1 1/2 teaspoons onion powder
  • 1 1/2 teaspoons garlic powder
  • 1 1/2 teaspoons poultry seasoning
  • 1/2 teaspoon paprika
  • 1 browning bag
    Preparation:
  • Preheat oven to 350°F.
  • Remove and discard the skin from the turkey breast. Rinse the breast and pat it dry.
  • Place the onion and celery into the breast cavity. Spray it all over with cooking spray.
  • Combine the lemon-pepper seasoning, onion powder, garlic powder, poultry seasoning, and paprika. Sprinkle this mixture over the breast.
  • Place turkey in a browning bag that has been prepared according to the package directions. Place the bag in a shallow baking pan and bake for 1 hour.
  • Cut a slit in the top of the bag and bake until a meat thermometer registers 170ºF, about 1 hour. Transfer the breast to a serving platter and let it stand for 15 minutes before carving it into thin slices. Use the pan drippings to make a low-fat gravy.

Pepper Steak

Prep Time: 15 minutes

Total Time: 25 minutes

Serves: 4

Pepper Steak
    Ingredients
  • 2 garlic cloves
  • 1 pound beef sirloin steak, raw
  • 3/4 teaspoon black pepper
  • 1/4 teaspoon salt
  • 3 teaspoons balsamic vinegar
  • 1 teaspoon olive oil, extra virgin
  • 1 bell pepper, red, medium
  • 1 bell pepper, green, medium
  • 1 bell pepper, yellow, whole
  • 1 onion, yellow
  • 1 tomato, medium
  • 2 teaspoons parsley, dried
    Preparation:
  • Preheat broiler. Spray a broiler-pan rack with cooking spray.
  • Mince garlic. Rub both sides of the steak with the garlic, black pepper, and 1/8 teaspoon of the salt; place steak on prepared rack and drizzle with 1 teaspoon of the vinegar.
  • Broil steak 5 to 6 inches from heat for about 5 minutes, then turn and drizzle the second side with another teaspoon of vinegar.
  • Broil 4 to 5 minutes longer for medium-rare or until desired doneness. Transfer the steak to a warmed platter, cover loosely with foil, and let stand for 5 minutes.
  • While steak is cooking, wash and thinly slice bell peppers; and cut onion and tomato into thin wedges.
  • In a deep, non-stick skillet, heat the oil over high heat. Add bell peppers and onions, and toss to coat them with the oil; cook, stirring, for 1 minute.
  • Reduce heat to medium-high, add tomatoes and 1 tablespoon of water, and toss to combine.
  • Cover and cook, stirring frequently, for 8 to 10 minutes, or until vegetables are tender.
  • Uncover the skillet and add remaining 1 teaspoon of vinegar, 1/8 teaspoon of salt, and any juices that have collected on the steak platter; simmer for 1 minute. Remove from heat and stir in parsley.
  • Carve the steak into thin slices and arrange on the platter. Spoon the vegetables and pan juices around the steak.

Ginger-Glazed Turkey

Prep Time: 5 minutes or less

Total Time: 20 minutes

Serves: 4

Ginger-Glazed Turkey
    Ingredients
  • 1 tablespoon canola oil
  • 1 pound turkey breast, boneless, raw
  • 1/3 cup orange marmalade
  • 1 teaspoon ginger root, fresh
  • 1 teaspoon Worcestershire sauce
    Preparation:
  • Heat oil in a large nonstick skillet over medium heat. Meanwhile, slice turkey into 4-ounce tenderloins or cutlets, if not purchased in this form.
  • Cook turkey in oil for about 5 minutes or until brown on one side; turn turkey. Stir in orange marmalade, ginger (finely chopped), and Worcestershire sauce; reduce heat to low.
  • Cover and simmer 15 to 20 minutes, stirring occasionally, until sauce is thickened and turkey is no longer pink inside.
  • Cut turkey into thin slices. Spoon sauce over turkey.
  • Serve with cooked rice and steamed snap peas and/or carrots, if desired.

Broiled Cumin Pork Chop With Pumpkin Risotto

Prep Time: 10 minutes

Total Time: 30 minutes

Serves: 4

Broiled Cumin Pork Chop With Pumpkin Risotto
    Ingredients
  • 10 ounces pork sirloin chops, lean, boneless
  • ½ teaspoon black pepper
  • ½ teaspoon garlic powder
  • ½ teaspoon cumin, ground
  • ½ cup onion, white, chopped
  • ¾ teaspoon canola oil
  • ¼ teaspoon nutmeg, ground
  • 2 teaspoons cornstarch
  • ¾ cup chicken broth, low fat, unsalted
  • 2 tablespoons white wine
  • 1/3 cup canned pumpkin
  • ¾ cup rice, white, long grain, dry
  • 1 ½ tablespoons Parmesan, fresh, grated
  • 2 cups mixed salad greens
  • 8 tomatoes, cherry
  • 2 teaspoons salad dressing, vinaigrette, fat free
    Preparation:
  • Preheat broiler or grill. Rinse pork and pat dry.
  • Mix pepper, garlic and cumin together and rub over pork. Broil pork approximately 6-8 inches from heat source for 5-7 minutes per side or until inside is no longer pink.
  • Meanwhile combine onion, oil and nutmeg in a saucepan; stir often over high heat until onion is limp — about 3-4 minutes.
  • Mix the cornstarch with a little bit of the chicken broth until smooth. Add cornstarch slurry to saucepan with remaining broth, wine, pumpkin and rice.
  • Stir mixture over high heat until boiling; once boiling reduce heat to medium and simmer for another 12-15 minutes until liquid is almost all absorbed.
  • Cover and remove from heat; let stand 5 minutes or until liquid is absorbed.
  • Stir in Parmesan cheese. To serve, place 1 pork chop on each plate with half of the risotto. Serve with 1 cup mixed salad greens, 4 cherry tomatoes and 1 teaspoon of dressing.

Beef Tenderloin With Portabella Sauce

Prep Time: 15 minutes

Total Time: 20 minutes

Serves: 4

Beef Tenderloin With Portabella Sauce
    Ingredients
  • 1 ¼ pounds beef tenderloin, raw
  • 1 teaspoon olive oil, extra virgin
  • ¼ teaspoon black pepper
  • 4 ounces portabello mushrooms, raw
  • ½ cup green onion, chopped
  • 1 tablespoon unsalted butter
  • 4 fluid ounces beef broth, low sodium
    Preparation:
  • Trim any visible fat from beef, cut into 4 equal pieces.
  • Rub both sides of steaks with oil and pepper. Grill steaks on the rack of an uncovered grill directly over medium coals to desired doneness, turning once halfway through grilling.
  • Cut mushrooms in half and slice; cut onions into 1-inch pieces. Melt butter in a large skillet over medium heat.
  • Stir in mushrooms and onions and cook, stirring, for about 5 minutes or until vegetables are tender. Stir in beef broth.
  • Bring to boiling. Remove from heat.
  • Thinly slice steaks diagonally and serve with sauce. Serve with steamed green beans of snap pea pods and oven-roasted potatoes, if desired.

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