YOU'RE HOT, THEY'RE HUNGRY
6 Strategies, 50 Great Idea
Cook the Pasta, Not the Sauce
Pasta is perfect right now, especially with a simple, no-cook sauce. While you're at it,
cook up some extra pasta to save for a main-dish salad later in the week.
TORTELLINI WITH PROSCIUTTO Stir canned pasta-style tomatoes and strips of
prosciutto (Italian-style ham) into freshly cooked cheese tortellini. Sprinkle with finely
shredded fresh basil.
GORGONZOLA AND ZUCCHINI Toss hot pasta with crumbled Gorgonzola cheese,
shredded (raw) zucchini and diced pimientos (or grilled red peppers).
MEDITERRANEAN SAUCE Moisten hot pasta with olive oil. Toss with crumbled feta
cheese, pine nuts (pignoli) and sliced black olives. Sprinkle with chopped parsley.
FRESH TOMATO SAUCE Mix 1 cup diced ripe tomato, 4 ounces cubed mozzarella
cheese, 1/2 cup diced green bell pepper, 1/4 cup olive oil and 1/2 teaspoon dried oregano
in a large bowl. Add 1 pound hot pasta. Toss to mix. * Serves 4. Per serving: 633 cal, 21 g
pro, 88 g car, 22 g fat, 22 mg chol, 118 mg sod. Exchanges: 5 1/4 starch/bread, 3/4
vegetable, 1 medium-fat meat, 3 fat
SPINACH PESTO Puree in food processor or blender: 1 1/2 cups fresh spinach leaves,
1/3 cup each olive oil, grated Parmesan cheese, walnuts and boiling water, 2 cloves garlic
and 1 teaspoon salt. Toss with 1 pound hot linguine. * Serves 4. Per serving: 684 cal, 20 g
pro, 89 g car, 28 g fat, 5 mg chol, 715 mg sod. Exchanges: 5 1/2 starch/bread, 1/2 high-fat
meat, 4 3/4 fat
PESTO AND WHITE BEANS In a food processor or blender, process 5 cups loosely
packed fresh basil leaves (from 2 small bunches), 1/3 cup freshly grated Parmesan
cheese, 1/4 cup warm water, 3 tablespoons extra-virgin olive oil, 2 large cloves garlic and
1/4 teaspoon salt until blended and smooth. Pour into a large serving bowl, stir in 16
ounces rinsed and drained canned white kidney beans. Add 1 pound freshly cooked and
drained pasta. Toss to mix and coat. * Serves 4. Per serving: 747 cal, 31 g pro, 124 g car, 16
g fat, 5 mg chol, 511 mg sod. Exchanges: 7 1/2 starch/bread, 1/2 high-fat meat, 2 1/2 fat
CREAMY RED-PEPPER SAUCE In a food processor or blender, process 15 ounces
reduced-fat ricotta cheese, drained 7-ounce jar roasted red peppers, 3 tablespoons grated
Parmesan cheese, 1 large clove garlic, 1/2 teaspoon salt and 1/4 teaspoon ground red
pepper until smooth. Pour over 1 pound hot pasta. Toss to mix. * Serves 4. Per serving:
560 cal, 25 g pro, 94 g car, 7 g fat, 29 mg chol, 551 mg sod. Exchanges: 5 1/4 starch/bread,
3/4 vegetable, 2 lean meat, 1/4 fat
MEXICAN-STYLE FRESH TOMATO SAUCE
Prep: 10 min Cost per Serving: $1.08
SAUCE
2 cups coarsely chopped ripe tomatoes
1/3 cup thinly sliced red onion
1 can (4.5 ounces) chopped green chilies
1/3 cup chopped cilantro
1/4 cup olive oil
2 tablespoons fresh lime juice
1/4 teaspoon salt
1 pound bow-tie pasta (8 cups), freshly cooked and drained
1. Stir sauce ingredients in a large serving bowl to mix.
2. Add hot pasta and toss to mix and coat with sauce.
* Serves 4. Per serving: 575 cal, 16 g pro, 93 g car, 16 g fat, 0 mg chol, 348 mg sod.
Exchanges: 5 1/4 starch/bread, 2 vegetable, 3 fat
SICHUAN SAUCE
Prep: 10 min Cost per Serving: 66 cents
This spicy peanut-butter-based sauce is good with cold chicken too.
SAUCE
1/3 cup each peanut butter and water
2 tablespoons each reduced-sodium soy sauce and cider vinegar
1 teaspoon grated fresh gingerroot
1 large clove garlic
1 1/2 teaspoons dark Oriental sesame oil
1/2 teaspoon crushed red pepper
1 cup shredded carrots
1/4 cup sliced scallions
1 pound thin spaghetti or linguine, freshly cooked and drained
1. Process sauce ingredients in a food processor or blender until smooth.
2. Scrape into a large serving bowl. Stir in carrots and scallions, then pasta. Stir to mix
and coat.
* Serves 4. Per serving: 584 cal, 21 g pro, 93 g car, 14 g fat, 0 mg chol, 419 mg sod.
Exchanges: 5 1/4 starch/bread, 1 vegetable, 1 high-fat meat, 1 1/2 fat
Meat Loaf Today, Chili Tomorrow
Anything that can be eaten hot or cold has got to be good. With meat loaf, however,
ingenuity can take things even further. Make two instead of one, and use the additional
meat loaf later, cooked and ready to go.
EASIEST SPAGHETTI MEAT SAUCE Stir crumbled meat loaf into bottled marinara
sauce. Heat and serve over cooked pasta.
MEAT-LOAF SANDWICH Spread rye bread with mustard and mayonnaise. Top with
thinly sliced meat loaf, sweet onion or red radishes and watercress sprigs.
DELI PLATTER Arrange sliced meat loaf, pickled beets and potato salad on a
lettuce-lined platter. Serve with bottled horseradish sauce.
MEAT-LOAF CHILI Heat canned bean chili, adding cut-up meat loaf. Sprinkle with
parsley, and serve with chopped onion and sour cream.
MEAT LOAF-ESCAROLE SOUP Bring 6 cups homemade or canned ready-to-serve
chicken broth and 3 cups water to a boil in a 4- to 5-quart pot. Stir in 1 1/2 cups small
bow-tie egg pasta and boil 6 minutes, stirring often. Meanwhile rinse and chop a head of
escarole. Gradually stir into soup. Gently boil 4 minutes, then add 2 cups cooked, cubed
meat loaf. Cook 2 minutes until pasta and escarole are tender. * Makes 12 cups, 6
servings. Per serving: 175 cal, 11 g pro, 12 g car, 9 g fat, 41 mg chol, 1,141 mg sod.
Exchanges: 1/2 starch/bread, 3/4 vegetable, 1/4 fruit, 1 medium-fat meat, 2/3 fat
SAVORY MEAT LOAF
Prep: 10 min Cook: 1 hr, 40 min
Cost per Serving: 57 cents
As good cold as it is hot.
1 1/2 pounds each lean ground beef and lean ground pork
2 cups fine fresh bread crumbs (from 4 slices firm white bread)
1 can (5 ounces) evaporated milk (not sweetened condensed milk)
1/2 cup ketchup or tomato chili sauce
1/2 cup thinly sliced scallions
1/2 cup finely chopped red bell pepper
2 large eggs
1 tablespoon minced garlic
1 teaspoon each ground cumin, salt and pepper
1/4 teaspoon ground nutmeg
1. Heat oven to 350 F. Have a 9x5x3-inch loaf pan ready.
2. In a large bowl, mix all ingredients with hands or wooden spoon until well blended.
Pack into loaf pan.
3. Bake 1 hour, 40 minutes or until no longer pink in middle and meat thermometer
inserted in center of loaf registers 160 F.
4. Let stand 10 minutes before slicing and serving, or pour off juices in pan, cover tightly
with foil and refrigerate up to 5 days.
* Serves 14. Per serving: 314 cal, 19 g pro, 8 g car, 22 g fat, 105 mg chol, 375 mg sod.
Exchanges: 1/3 starch/bread, 1/4 vegetable, 2 3/4 medium-fat meat, 1 1/2 fat
Do Double-Time With Ham
You buy the ham fully cooked and use it as is, or give it a simple glaze. After that, the
sky's the limit.
HAM AND PINEAPPLE SLAW Toss bagged coleslaw blend or broccoli slaw with diced
ham, drained, canned pineapple chunks and coleslaw dressing.
PIZZA Buy a fully baked pizza shell with shredded mozzarella cheese, then add ham
and bell-pepper strips. Drizzle with mixture of olive oil, minced garlic and oregano.
Heat as directed.
ASIAN PASTA SALAD Add diced ham, sugar-snap peas and sliced radishes and
scallions to chilled cooked pasta twists. Toss with Oriental sesame dressing (from bottle
or mix).
HAM AND CORN SALAD Mix 2 cups ham strips, 2 cups drained, thawed frozen or
canned corn kernels and 1 1/2 cups diced tomato with 1/3 cup honey-mustard dressing.
Serve on platter lined with 8 cups arugula or mixed greens. * Serves 4. Per serving: 298
cal, 20 g pro, 26 g car, 13 g fat, 41 mg chol, 1,238 mg sod. Exchanges: 1 starch/bread, 1
vegetable, 2 1/2 lean meat, 1 fat
BROWN-SUGAR GLAZED HAM To heat and glaze a fully cooked 5-pound lean
boneless ham half, put it in a shallow baking pan. Add 1 cup water and cover tightly
with foil. Bake in a 325 F oven 1 1/2 hours. Spoon on a mixture of 1/4 cup brown sugar,
2 tablespoons Dijon mustard and 1/2 teaspoon pepper. Bake 30 minutes longer or until a
meat thermometer inserted in center registers 140 F. Let stand 10 minutes before slicing.
* Makes eighteen 4-ounce servings. Per serving: 178 cal, 24 g pro, 4 g car, 6 g fat, 59 mg
chol, 1,843 mg sod. Exchanges: 4 lean meat
FRIED RICE Stir diced ham, sliced scallions, thawed frozen green peas or any diced
cooked vegetable, soy sauce and a beaten egg into leftover cooked rice. Stir-fry in a little
very hot vegetable oil until egg sets.
HAM AND POTATO FRITTATA
Prep: 10 min Cook: 20 min Broil: 4 min
Cost per Serving: 69 cents
1 tablespoon olive oil
3 medium-size baking potatoes (1 1/2 pounds), peeled, halved lengthwise and sliced
thin
1 1/2 cups coarsely chopped ham
1/4 cup chopped parsley
1/2 teaspoon minced garlic
1/8 teaspoon each salt and pepper
6 large eggs, beaten
1. Heat oil in medium-size nonstick skillet over medium heat. Add potatoes, cover and
cook 12 minutes, stirring occasionally, until tender and browned.
2. Stir in ham, parsley, garlic, salt and pepper. Pour in eggs.
3. Cook 5 minutes, tilting skillet and lifting edges of frittata with a spatula so uncooked
eggs can run underneath.
4. Heat broiler. If skillet handle is wood or plastic, double-wrap with foil to prevent
scorching. Broil 4 to 5 inches from broiler or heat source 3 to 4 minutes until eggs are set
and top is golden.
* Serves 4. Per serving: 361 cal, 24 g pro, 29 g car, 16 g fat, 350 mg chol, 965 mg sod.
Exchanges: 1 3/4 starch/bread, 3 medium-fat meat
Sandwich Together Something Great
They're portable, easy-to-make little meals--just the thing for this time of year.
MONKEY PB&J Spread mini pitas with peanut butter. Top with jelly and tuck in a few
banana slices.
BEEF AND BRIE Slather pumpernickel bread slices with horseradish sauce. Fill with
sliced roast beef, Brie cheese and watercress or lettuce.
SOUTHWEST GRILLED CHEESE Sandwich sliced Jack cheese and tomatoes and grilled
fresh green chilies (or well-drained canned whole green chilies) between slices of
whole-wheat or white bread, then pan-grill.
NEAR EASTERN Make tabbouleh salad from a mix (or buy ready-made at
supermarket). Line whole-wheat pitas with lettuce, stuff them with tabbouleh and
drizzle with plain yogurt seasoned with a little cumin.
SANTA FE EGG SALAD Dress chopped hard-cooked eggs with a mixture of salsa,
mayonnaise and canned chopped green chilies. Roll up in warmed flour tortillas or stuff
into a hard roll.
CHEESE-TORTILLA ROLL-UPS In a food processor, process 1 1/2 cups shredded Cheddar
cheese, 3 ounces cream cheese, 1/4 cup plain nonfat yogurt and 1 teaspoon chili powder
until smooth. Spread on 8 warmed soft flour tortillas. Top with 1 1/2 cups each chopped
tomato and lettuce and roll up. * Serves 4 to 6. Per serving (5): 401 cal, 16 g pro, 36 g car,
21 g fat, 55 mg chol, 549 mg sod. Exchanges: 2 1/4 starch/bread, 1/2 vegetable, 1 1/3
high-fat meat, 2 fat
SMOKED TURKEY SALAD
Prep: 10 min Cost per Serving: $1.13
1/4 cup mayonnaise
1 1/2 teaspoons grated fresh gingerroot
1/4 teaspoon curry powder
1 navel orange, peeled with white membrane removed, and cut in sections
1 cup sliced celery
2 tablespoons each diced red onion and toasted slivered almonds
1/4 cup golden raisins
8 ounces smoked turkey, cut in 1/4-inch strips
4 slices pumpernickel bread
1/2 cup coarsely shredded spinach
1. Mix mayonnaise, ginger and curry powder in a large bowl until blended. Add orange,
celery, onion, almonds, raisins and turkey. Stir to mix.
2. Mound on pumpernickel and top with spinach. Serve open-face.
* Serves 4. Per serving: 320 cal, 16 g pro, 30 g car, 16 g fat, 38 mg chol, 901 mg sod.
Exchanges: 1 starch/bread, 1 vegetable, 3/4 fruit, 2 fat
MUFFULETTA
Prep: 10 min Cost per Serving: $1.70
Olive salad is the not-so-secret ingredient that gives this New Orleans-style sandwich its
flair.
1 jar (9 3/4 ounces) olive salad, drained
3 tablespoons olive oil
1/2 cup chopped celery
1 teaspoon minced garlic
1/2 teaspoon dried oregano
One 7- to 8-inch-round loaf sourdough or other crusty bread or four 6- to 7-inch-long
rolls
4 ounces sliced baked Virginia ham
4 ounces sliced provolone cheese
4 ounces sliced Genoa salami
1. In small bowl, mix olive salad, oil, celery, garlic and oregano.
2. Cut bread or rolls in half. Remove some of the soft inside from each half. Brush top
with some oil from salad mixture. Fill bottom with olive salad. Top with ham, cheese
and salami. Replace top and press firmly.
3. To serve: Cut loaf in wedges or cut rolls crosswise in half.
* Serves 4. Per serving: 632 cal, 27 g pro, 47 g car, 37 g fat, 65 mg chol, 2,435 mg sod.
Exchanges: 3 starch/bread, 1/2 vegetable, 3 medium-fat meat, 4 1/4 fat
Fish From a Can--A Last-Minute Lifesaver.
As long as you have tuna, sardines, a can opener and a few basics on hand, you'll never
be stuck for a meal--no slaving necessary!
TUNA UNDERGROUND Stuff hot baked potatoes with tuna salad. Top with shredded
Cheddar cheese. Broil until cheese melts.
SARDINE TRIPLE DECKER Sandwich sardines, sliced Swiss cheese, tomatoes, onion
and lettuce between 3 slices whole-grain bread.
CHILLED FISH CHOWDER Put in a bowl: 10 3/4-ounce can condensed cream of potato
soup, 1 soup-can milk, a drained and flaked 6-ounce can chunk light tuna, 2 tablespoons
minced scallion and 1 teaspoon dried dillweed. Stir until blended. Chill. * Serves 2. Per
serving: 343 cal, 30 g pro, 22 g car, 14 g fat, 43 mg chol, 1,571 mg sod. Exchanges: 1
starch/bread, 2 1/2 medium-fat meat, 2 dairy/skim milk, 1/2 fat
SALMON RAMEN Prepare a package of shrimp-flavor ramen noodles. Add a few
chunks of canned salmon and a spoonful of the can liquid. Heat through. Sprinkle with
sliced scallions.
TUNA TWO-BEAN SALAD Drain canned tuna, wax beans and green beans. Toss with
Italian dressing.
SALMON CAKES Mix 1 1/2 cups firm mashed potatoes, a well-drained 14 3/4-ounce can
pink salmon, 1 large egg, 1/2 teaspoon pepper, then 1/2 cup packaged plain bread
crumbs. Shape into 8 patties, adding more crumbs if mixture doesn't hold together. Heat
2 tablespoons vegetable oil in a nonstick skillet. Fry 4 patties at a time, 5 minutes per side
or until heated through, golden and crisp. * Serves 4. Per serving: 339 cal, 23 g pro, 23 g
car, 17 g fat, 89 mg chol, 787 mg sod. Exchanges: 1 1/2 starch/bread, 3 lean meat, 1 1/4 fat
TUNA TACO Mix 1/3 cup each salsa and reduced-fat mayonnaise. Add 4 cups coleslaw
mix (from a bag). Toss. Drain a 6-ounce can of chunk light tuna. Divide among 4 taco
shells. Top with coleslaw. * Serves 4. Per serving: 253 cal, 15 g pro, 25 g car, 11 g fat, 7 mg
chol, 643 mg sod. Exchanges: 2/3 starch/bread, 3 vegetable, 1 1/4 lean meat, 1 1/2 fat
SALMON-CORN CHOWDER Put in a large saucepan: 1 undiluted 10 3/4-ounce can
condensed cream of potato soup, a 16 1/2-ounce can cream-style corn, a drained 14
3/4-ounce can pink salmon, 2 cups milk. Stir until blended. Add 1 chicken bouillon
cube. Stir over medium heat just until boiling. * Serves 4. Per serving: 327 cal, 26 g pro,
34 g car, 11 g fat, 55 mg chol, 1,663 mg sod. Exchanges: 2 starch/bread, 3 lean meat, 1/4 fat
TUNA AND WHITE-BEAN SALAD
Prep: 12 min Cost per Serving: $1.41
2 cans (6 1/8 ounces each) light tuna in olive oil
2 tablespoons red-wine vinegar
1/2 teaspoon minced garlic
2 teaspoons chopped fresh thyme or 1/2 teaspoon dried
1/2 teaspoon salt
1/2 teaspoon pepper
2 cans (15 ounces each) cannellini (white kidney beans), rinsed and drained
1 large red bell pepper, seeded and cut in
1/2-inch pieces
1. Drain 2 tablespoons oil from tuna into a large bowl (discard remaining oil). Whisk in
vinegar, garlic, thyme, salt and pepper.
2. Break tuna in large chunks. Add to bowl with remaining ingredients. Toss gently to
mix.
* Serves 4. Per serving: 352 cal, 29 g pro, 26 g car, 15 g fat, 31 mg chol, 937 mg sod.
Exchanges: 2 starch/bread, 3 lean meat, 1 fat
CREAMY SALMON MOUSSE
Prep: 10 min
Cost per Serving (with pink salmon): 72 cents
A soothing summer supper that you can spoon out of the dish instead of unmolding it.
1 envelope unflavored gelatin
1/2 cup boiling water
2 tablespoons lemon juice
1 small onion, peeled and quartered
1 can (14 3/4 ounces) salmon, drained
1 cup reduced-fat sour cream
1/2 cup reduced-fat mayonnaise
2 tablespoons ketchup or tomato chili sauce
1 tablespoon prepared white horseradish
1 tablespoon chopped fresh dill or 1 teaspoon dried dillweed
Garnish: fresh dill, thin cucumber slices, red bell pepper and 1 olive slice
1. Lightly spray an 8-inch round or square glass dish with nonstick cooking spray.
2. Put gelatin in blender or food processor. Pour in the boiling water and process 45
seconds or until granules are completely dissolved.
3. Add remaining ingredients, except Garnish. Process until smooth. Pour into prepared
dish. Cover and refrigerate at least 4 hours, or until firm.
4. To unmold: Dip dish up to rim into warm (not hot) water for about 10 seconds. Invert
plate over dish. Invert together, shaking both gently from side to side to release mousse.
Garnish.
* Serves 4. Per serving: 333 cal, 25 g pro, 15 g car, 19 g fat, 54 mg chol, 762 mg sod.
Exchanges: 3/4 starch/bread, 1/2 vegetable, 3 medium-fat meat, 3/4 fat
Turkey--One Breast, Seven Cool Recipes
Turn on the oven (just this once), roast a turkey breast, and save some for whatever
suits your mood--salads, sandwiches or even a delicious green chili.
PLAY IT AGAIN, TOM Heat strips of cooked turkey and a splash of dry sherry wine in
undiluted canned condensed cream of mushroom soup. Pour over toasted English
muffins.
PILGRIM BACKPACK Fill a split kaiser roll with sliced turkey and canned
whole-cranberry sauce.
QUESADILLA Sandwich slices of turkey, Jack cheese, tomatoes and canned chopped
green chilies between flour tortillas. Heat on grill or in a skillet until cheese melts.
FRENCH TURKEY MELT Spread white bread with Dijon mustard. Sandwich with Swiss
cheese and turkey slices. Lightly butter outside of sandwich. Brown on both sides on
griddle or in a skillet.
THYME ROAST-TURKEY BREAST Heat oven to 350 F. Have ready a shallow roasting
pan fitted with a rack. Rub a boneless 3 1/2-pound turkey breast with skin with 1
teaspoon dried thyme. Roast on rack, skin side up, 1 hour 15 minutes until meat
thermometer inserted in thickest part registers 170 F or juices run clear when pierced
with a fork. Let stand 10 minutes before carving. Keeps well in refrigerator up to 5 days.
* Makes eleven 4-ounce servings. Per serving: 215 cal, 33 g pro, 0 g car, 8 g fat, 84 mg chol,
72 mg sod. Exchanges: 4 lean meat
SALSA GAZPACHO Mix equal parts tomato juice and bottled chunky salsa. Stir in diced
cooked turkey and canned or thawed frozen corn kernels.
GREEN CHILI Drain two 11-ounce cans tomatillos. Puree in blender or food processor.
Pour into a 2-quart saucepan. Add 2 1/2 cups diced cooked turkey, 1 drained 19-ounce
can chick-peas and 1/2 teaspoon ground cumin. Simmer 5 minutes. Off heat, stir in 1/4
cup chopped cilantro. * Serves 4. Per serving: 267 cal, 32 g pro, 18 g car, 7 g fat, 67 mg chol,
214 mg sod. Exchanges: 1 starch/bread, 1/2 vegetable
TURKEY TONNATO
Prep: 6 min Cost per Serving: $1.11
Traditionally served over veal, this no-cook tuna sauce has a piquant Italian flavor.
Tuna Sauce
4 slices firm white bread, crusts removed, bread cubed (2 1/2 cups)
3/4 cup chicken broth
1 can (about 6 ounces) chunk light tuna in oil, drained
1/4 cup reduced-fat mayonnaise
6 flat anchovy fillets, drained
1 tablespoon capers, rinsed and drained
1 tablespoon cider vinegar
1 1/2 pounds cooked, chilled and sliced turkey breast
Garnish: lemon slices, capers and parsley
1. Put sauce ingredients in a food processor or blender and process until smooth.
2. Arrange turkey on serving platter. Spoon on some sauce and garnish with lemon,
capers and parsley. Serve with remaining sauce.
* Serves 6. Per serving with 1/3 cup sauce: 283 cal, 44 g pro, 9 g car, 6 g fat, 101 mg chol,
619 mg sod. Exchanges: 1/2 starch/bread, 5 1/2 lean meat
COBB SALAD
Prep: 15 min Cost per Serving: $1.32
1 small head (12 ounces) romaine lettuce, chopped in bite-size pieces (12 cups)
1 bunch watercress (4 ounces), torn into small sprigs (4 cups)
3 medium-size ripe tomatoes, cut in small pieces
1/2 cup bottled Dijon vinaigrette dressing
1 can (11 ounces) vacuum-packed corn, drained (1 1/2 cups)
8 ounces cooked turkey, torn in 1 1/2-inch pieces (2 cups)
1 ripe avocado, halved, seeded and cut in chunks
4 hard-cooked eggs, chopped
4 strips bacon, fried crisp and drained on paper towels
2 ounces blue cheese, crumbled (1/2 cup)
1. Arrange lettuce and watercress on 6 individual plates.
2. Toss tomatoes with 1 tablespoon of the dressing and corn with another tablespoon
dressing. Place on lettuce.
3. Arrange turkey, avocado and eggs on the lettuce. Crumble bacon over turkey and blue
cheese over avocado and egg. Serve with remaining dressing.
* Serves 6. Per serving: 253 cal, 15 g pro, 25 g car, 11 g fat, 7 mg chol, 643 mg sod.
Exchanges: 2/3 starch/bread, 3 vegetable, 1 1/4 lean meat, 1 1/4 fat
TURKEY MANGO SALAD
Prep: 15 min Cost per Serving: 79 cents
DRESSING
1/2 teaspoon freshly grated lime peel
1/4 cup lime juice
2 tablespoons vegetable oil
1 tablespoon honey
1 1/2 teaspoons grated fresh gingerroot
1/2 teaspoon salt
1/8 teaspoon ground red pepper (cayenne)
3 cups diced roast turkey
1 mango halved and diced
1 cup strawberries, hulled and cut in quarters
2 scallions, sliced diagonally
2 cups each shredded spinach and iceberg lettuce
Garnish: small spinach leaves
1. Whisk dressing ingredients in a large bowl until blended.
2. Add turkey, mango, strawberries and scallions. Stir to coat. Add shredded spinach and
lettuce. Toss to mix.
3. Line platter or individual plates with spinach leaves. Top with turkey mixture.
* Serves 6. Per serving: 210 cal, 22 g pro, 13 g car, 8 g fat, 54 mg chol, 254 mg sod.
Exchanges: 1 vegetable, 1/2 fruit, 2 1/2 lean meat
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