- ground turkey or chicken
- garlic
- egg roll wrappers
- soy sauce
- corn starch
- bok choy
- olive oil
- sea salt
- garlic
- Mayonaise
- poppy seed
- Swanson Organic Paprika
- dry mustard powder
- Dynamic Health Organic Apple Cider Vinegar
- Swanson Organic Onion Powder
- Swanson Organic Garlic Powder
- Now Foods Grapeseed Oil
- Swanson Himalayan Crystal Salt
- Swanson Ground Black Pepper
- extra virgin olive oil*
- Salt and pepper to taste
- grated Monterey Jack cheese*
- flour tortillas*
- butter*
- Chopped lettuce
- salsa*
- sour cream
- guacamole
from the book, Small Changes, Big Results
- salt
- freshly ground black pepper
- Worcestershire sauce
- ketchup
- lean ground turkey
- olive oil
- unseasoned bread crumbs
- fresh flat-leaf parsley
- lemon juice
- halibut fillet
- Halibut:
- Tabasco sauce
- grated Parmesan cheese
- Dijon mustard or country-style Dijon mustard
- lemon juice
- Topping:
- light mayonnaise
- Freshly ground black pepper to taste
- salt
Per serving: 443 calories; 14g fat (3g sat, 9g mono); 5mg cholesterol; 67g carbohydrates; 20g protein; 8g fiber; 667mg sodium; 617mg potassium.
Nutrition bonus: Vitamin C (190% daily value), Vitamin A (160% dv), Folate (31% dv), Iron (30% dv).
4 Carbohydrate Serving(s)
Exchanges: 4 starch, 2 1/2 vegetable, 3 fat
- * 3 tablespoons extra-virgin olive oil
- * 1/2 teaspoon dried oregano
- * Pinch of crushed red pepper
- * 1/4 cup freshly grated Parmesan or Pecorino Romano cheese
Portobello caps make excellent mini casseroles. Here, they hold a tomato, cheese and olive stuffing that grills up to a smoky perfection. Serve them with whole-wheat couscous and a mixed green salad for an easy meal.
*Per serving: 122 calories; 8g fat (2g sat, 4g mono); 9mg cholesterol; 8g carbohydrates; 7g protein; 2g fiber; 338mg sodium; 431mg potassium.
Nutrition bonus: Vitamin C (25% daily value), Potassium (17% dv), Calcium (15% dv).
*To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.
- * 2/3 cup chopped plum tomatoes
- * 1/2 cup shredded part-skim mozzarella cheese
- * 1/4 cup chopped Kalamata olives
- * 1 teaspoon minced garlic
- * 1/8 teaspoon freshly ground pepper
- * 2 tablespoons lemon juice
- * 2 teaspoons reduced-sodium soy sauce