Sweet & Sour Meatballs

Meatballs – Makes 12 (2 ½ inch) Meatballs

1 ½ pound raw ground turkey breast
¾ cup rolled oats
2 egg whites
1 cup onion, finely chopped
1 medium garlic clove, minced
2 Tbsp. dried parsley
2 tsp. dried oregano

Serving Size = 1 (2 ½ inch) meatball
86 calories
0.9 grams of fat


Sweet & Sour Sauce – Makes 3 cups of Sauce

16 dried Apricots
12 ounces Apricot Nectar
½ cup Water
½ cup Splenda
½ cup Distilled White Vinegar
1 tsp. Asian Chili Sauce
1 Tbsp. minced Ginger

Serving Size = ¼ cup sauce
34 calories
0.04 grams of fat


Instructions

Preheat oven to 350 F. Coat a large, rimmed baking sheet with cooking non-fat cooking spray.

In a medium bowl, combine ground turkey, oats, egg whites, onion, garlic, parsley, and oregano; mix thoroughly. Shape beef mixture into twelve 2 ½ inch balls; place on baking sheet.

Bake meat balls for 25 minutes. Transfer to a slow cooker and set on LOW heat to keep warm. Or place meatballs in a heated chafing dish.

While the meatballs are cooking

Place all of the sauce ingredients in a non-reactive saucepan over medium-high heat. Bring to a low boil, reduce heat to low, cover and simmer for 25 minutes. Transper to a blender and blend thoroughly. Pour over meatballs and let heat about 10 minutes. Can be made ahead of time, just cool and refrigerate. Will keep for up to 3 weeks.

Delicious Whole Wheat Pancakes

2/3 cup whole wheat flour
1 ½ tsp. baking powder
4 tsp. splenda
¼ tsp. salt
2 egg whites, well beaten
2/3 cup skim milk
4 tsp. applesauce

Stir flour, baking powder, splenda, and salt together. Combine egg whites, skim milk, and applesauce, and stir into flour mixture. Pour ¼ cup. of batter onto hot griddle sprayed with non-fat cooking spray; turn when slightly browned. Makes 7 pancakes using ¼ cup of pancake batter.

Serving Size = 1 pancake
53.5 calories
0.2 grams of fat

HOP Raisin Squash Bread or Muffins

1 cup. Applesauce
1 cup. Splenda
1 cup. Brown Sugar
6 Egg Whites
2 cups grated raw zucchini or squash
2 cups flour
½ tsp. baking powder
2 tsp. baking soda
1 tsp. salt
3 tsp. cinnamon
3 tsp. vanilla
1 cup raisins


Blend applesauce and Splenda; add egg whites and squash. Add dry ingredients, vanilla, and raisins. Pour into 2 loaf pans or muffin tins sprayed with non-fat cooking spray. Bake loaves at 350 for 1 hour; muffins bake in less time (15-30 minutes depending on your oven). Makes 2 loaves (10 slices per loaf) or 66 miniature muffins.

1 slice = 127 calories & 0.2 fat grams
1 mini muffin = 39 calories & 0.06 fat grams

You can lower the calories even more by using unsweetned applesauce, brown sugar splenda, and by omitting the raisins.

Oodles of Pasta & Turkey Soup

This Thanksgiving turn leftover rast turkey into a tempting soup your family will ask for again and again.

Ingredients:

2 (14 oz.) Fat Free Chicken Broth
1/2 tsp. garlic powder
1 medium carrot, shredded
2 cups uncooked egg noodles
1 cup broccoli fowerets
1 cup cubed cooked turkey
Chopped Parsley

Directions:
Mix broth, garlic and carrot in saucepan. Heat to a boil.
Add pasta. cook over medium heat 10 min.
Add broccoli and turkey. Cook 5 min. or until broccoli is tender-crisp.
Sprinkle with parsley.

Serving Size = 1 cup
Servings = 6
Fat Per Serving = 1 gram
Calories Per Serving = 110 Kcal

Goulash

1 pound of 97% Lean Ground Beef
1 medium onion, finely chopped
1/8 tsp. ground black pepper
1 tsp. salt
1 Tbsp. Vinegar
1 tsp. dry mustard
3 cups tomato juice
1 cup uncooked elbow macaroni
1 can of corn

Directions:
Brown Beef
Add onion to beef and saute.
Add remaining ingredients.
Cood on medium heat until macaroni is done (about 20 minutes). Stir occasionallly while cooking.

Serves 10-11
Serving Size = 1 cup
138 calories per serving and 2 grams of fat.

Smoothie Meal Replacement

1/2 c no fat yogurt 90 cals if greek, no fat
1 banana 100 cals
1 scoop protein powder - check your powder
1/4 tsp almond flavoring
1-2 Tablespoons Flax Seed (adds a great nutty taste) 45 cal, 3 fat per tablespoon
5-6 ice cubes

Put it all in a blender and blend away. This is so delicious and fast. You just have to sit down and enjoy it!

Santa Fe Soup

1 lb. 97% Lean Ground Beef, browned or 3 cans of chicken (drained)
1/2 can Diced Tomatoes & Green Chilies
2 cans Kidney Beans
2 cans Pinto Beans
1 can Diced Tomatoes
1 can Yellow Corn
1 Package of Taco Seasoning
1 Package of Hidden Valley Ranch Dressing Mix

Combine all ingredients in a large pot. Heat through. Serve. Yum! Yum!

Serving Size = 1 Cup
Makes 12 servings

Nutrition Information
With 97% Lean Ground Beef
197 Calories
1.80 grams of fat

With Canned Chicken
203 Calories
1.15 grams of fat

Bean Salad

One can of beans
7 oz of cooked chicken or tuna
3/4 cup red onion
1/2 tsp. tarragon
Salt
Pepper
Sage

Toss above ingredients and add

1 tablespoon red wine vinegar and toss again.

You can serve it immediately on a bed of lettuce or put it in a pita. Nice meal.

Serves 4 at 144 cals and 2.2 fat, 17 grams protein and 7 grams of fiber.