CALORIES 291(19% from fat); FAT 6g (sat 1.9g,mono 2g,poly 0.3g); PROTEIN 34g; CHOLESTEROL 49mg; CALCIUM 92mg; SODIUM 752mg; FIBER 8.9g; IRON 4.2mg; CARBOHYDRATE 28.2g

ready in about 215 minutes; serves 4
You might need to buy:
  • Cooking spray
  • chili powder
  • ground cumin
  • dried oregano
  • salt

CALORIES 265 (43% from fat); FAT 12.7g (sat 4.2, mono 5.1, poly 1.7); PROTEIN 25.2g; CARB 12.7g; FIBER 1.9g; CHOL 152mg; IRON 3mg; SODIUM 545mg; CALC 41mg

ready in about 320 minutes; serves 6
You might need to buy:
  • whole wheat bread
  • ground turkey
  • ground round
  • sliced Shiitake mushrooms
  • grated fresh onion
  • dried Italian seasoning
  • salt
  • ketchup
  • Dijon mustard
  • ground red pepper