nonstick cooking spray
14 ounces lean smoked precooked turkey sausage (kielbasa), sliced
1 cup diced celery
1 medium onion, diced
1 carrot, diced
3 cups water
1 14.5-ounce can fat-free, low-sodium chicken broth
2 14.5-ounce cans no-salt-added diced tomatoes
1 cup dried lentils
1/2 tsp salt (optional)
1 tsp ground black pepper
1 bay leaf
1 Coat a large soup pot with cooking spray. Over medium-high heat, sauté sausage until lightly browned. Remove from pan.
2 Add celery, onion, and carrots to pot and sauté over medium-high heat for about 4 minutes.
3 Add the sausage and all remaining ingredients. Bring to a boil; reduce heat and simmer for 1 hour.
4 Remove bay leaf and serve.
Exchanges/Choices 1 Starch • 1 Vegetable • 1 Lean Meat
Calories 175 Calories from Fat 25 Total Fat 3.0g Saturated Fat 1.2g Trans Fat 0.0g Cholesterol 30mg Sodium 605mg Potassium 580mg Total Carbohydrate 21g Dietary Fiber 6g Sugars 5g Protein 14g Phosphorus 215mg
Dietitian’s Tip
Lentils, along with all legumes, contain both carbohydrate and protein and are an excellent source of fiber.
Makes: 5 servingsServing Size: 1/5 recipePrep Time: 5 minutes
1/2 cup fat-free plain yogurt
1/4 cup light sour cream
1 Tbsp minced fresh dill
1/2 tsp garlic salt
1 1/2 Tbsp white wine vinegar
1/4 tsp ground black pepper
1 packet sugar substitute
2 large cucumbers, peeled and thinly sliced
1 medium onion, thinly sliced
1 In a medium bowl, whisk together all ingredients except cucumber and onion.
2 Add cucumber and onion and toss to coat well. Serve chilled.
Exchanges/Choices 2 Vegetable
Calories 55 Calories from Fat 15 Total Fat 1.5g Saturated Fat 0.9g Trans Fat 0.0g Cholesterol 5mg Sodium 160mg Potassium 270mg Total Carbohydrate 8g Dietary Fiber 1g Sugars 5g Protein 3g Phosphorus 85mg
Chef’s Tip
Dill has a distinctive flavor that may be too strong for some people. If you don’t care for dill, just leave it out.
January
Week 3
Day 1
Turkey and Wild Rice Soup Spinach Salad with Mushrooms
Day 2
Day 3
Chicken Breasts with Raspberry Balsamic Glaze Candied Walnut Salad
Day 4
Day 5
January Week 3
Grocery List
Fresh Produce
Bell peppers, green—7
Carrots, medium—2
Celery—1 stalk
Salad greens, field, mixed—4 cups
Garlic—1 head
Mushrooms—1 pint
Onions, yellow or white—2
Spinach, baby—10-ounce bag
Meat, Poultry, & Fish
Beef, ground, 95% lean—1 pound
Chicken breasts, boneless, skinless, 4 ounces each—4
Pork chops, center-cut, boneless—1 pound
Turkey breast, roasted—2 cups
Grains, Bread, & Pasta
Elbow macaroni, whole-wheat—1 box (8 ounces)
Quinoa—1 small box or bag
Rice, wild and long-grain—1 box or bag
Dairy & Cheese
Cheese, cheddar, 75% reduced-fat, shredded—1 bag or block
Margarine, trans-fat-free
Milk, fat-free
Milk, fat-free, evaporated—1/2 cup
Canned Goods & Sauces
Broth, chicken, fat-free, reduced-sodium, 14.5-ounce cans—4
Hot pepper sauce
Sweet-and-sour sauce—1 jar
Pineapple, chunks, packed in juice—1 can
Preserves, raspberry, seedless, sugar-free—1 jar
Tomatoes, diced, no-salt-added, 14.5-ounce cans—2
Staples, Seasonings, & Baking Needs
Bay leaves
Black pepper, ground
Flour, all-purpose
Mustard, Dijon
Nonstick cooking spray
Oil, canola
Oil, olive
Salt
Splenda Brown Sugar Blend
Thyme
Vinegar, balsamic
Vinegar, red wine
Miscellaneous
Salad dressing, Ranch, light—1 bottle
Sunflower seeds—1 small package
Walnuts—1 small package
Makes: 7 servingsServing Size: 1 cupPrep Time: 15 minutes
2 tsp trans-fat-free margarine
1 cup finely diced carrot
1 cup finely diced onion
1/2 cup finely diced celery
1