4 4-ounce catfish fillets
nonstick cooking spray
1 In a small bowl, combine the first six ingredients and stir well.
2 Rub one side of each fillet well with spice mixture.
3 Coat a large nonstick skillet with cooking spray. Over medium-high heat, place each fillet spice side down and cook for 3 minutes on each side or until fish is done.
Exchanges/Choices 3 Lean Meat • 1/2 Fat
Calories 165 Calories from Fat 70 Total Fat 8.0g Saturated Fat 1.8g Trans Fat 0.1g Cholesterol 65mg Sodium 145mg Potassium 500mg Total Carbohydrate 3g Dietary Fiber 2g Sugars 1g Protein 20g Phosphorus 270mg
Chef’s Tip
If you prefer this dish less spicy, reduce the cayenne pepper to 1/2–3/4 tsp. Quinoa and broccoli make excellent side dishes for this entrée.
Makes: 9 servingsServing Size: 1 cupPrep Time: 15 minutes
1 1/4 pounds lean ground turkey
nonstick cooking spray
1 green bell pepper, finely diced
1 small onion, finely diced
2 14.5-ounce cans no-salt-added diced tomatoes
2 15.5-ounce cans kidney beans, undrained
1 1.25-ounce chili seasoning packet
1 In a large soup pot, cook turkey over medium-high heat until brown. Remove turkey from pot and drain fat.
2 Spray pot with cooking spray and sauté green pepper and onion for 3–4 minutes.
3 Add cooked turkey back to pot with the remaining ingredients. Bring to a boil, cover, and simmer 10 minutes. Reserve 4 cups chili for Chili Mac recipe (next recipe).
Exchanges/Choices 1 Starch • 1 Vegetable • 2 Lean Meat
Calories 215 Calories from Fat 55 Total Fat 6.0g Saturated Fat 1.6g Trans Fat 0.1g Cholesterol 50mg Sodium 580mg Potassium 605mg Total Carbohydrate 22g Dietary Fiber 7g Sugars 5g Protein 19g Phosphorus 250mg
Dietitian’s Tip
This recipe not only tastes good, but also has great nutritional value. The meat and beans provide iron, and the vitamin C in the tomatoes helps your body absorb the iron.
Makes: 4 servingsServing Size: 1 cup chili and 1/3 cup pastaPrep Time: 10 minutes
4 cups Turkey Chili, heated (see previous recipe) 1 1/3 cups cooked whole-wheat elbow macaroni (about 2/3 cups uncooked macaroni)
Mix pasta and Turkey Chili and serve.
Exchanges/Choices 1 1/2 Starch • 1 Vegetable • 2 Lean Meat
Calories 270 Calories from Fat 65 Total Fat 7.0g Saturated Fat 1.6g Trans Fat 0.1g Cholesterol 50mg Sodium 585mg Potassium 625mg Total Carbohydrate 34g Dietary Fiber 8g Sugars 5g Protein 21g Phosphorus 290mg
Dietitian’s Tip
If you’re looking to lower the carb content of this recipe, serve the chili over a bed of lettuce with reduced-fat shredded cheddar cheese for a quick taco salad.
Makes: 4 servingsServing Size: 1 chicken breastPrep Time: 10 minutes
nonstick cooking spray
1 cup cornflake crumbs
1/2 cup chopped pecans
1/4 tsp garlic powder
1/2 tsp onion salt
1 egg
2 egg whites
2 Tbsp all-purpose flour
4 4-ounce boneless, skinless chicken breasts
1 Preheat oven to 350°F. Coat a shallow baking pan with cooking spray.
2 In a medium bowl, combine cornflake crumbs, pecans, garlic powder, and onion salt. In a separate bowl, lightly beat egg and egg whites. Put the flour in a third bowl.
3 Dip each chicken breast in the flour, then the egg mixture, then in the cornflake and pecan mixture. Coat each side of the chicken breast.
4 Place chicken breasts in the baking pan. Spray chicken lightly with cooking spray and bake 30–35 minutes or until chicken juices run clear.
Exchanges/Choices 1 Starch • 4 Lean Meat • 1 Fat
Calories 300 Calories from Fat 110 Total Fat 12.0g Saturated Fat 1.8g Trans Fat 0.0g Cholesterol 105mg Sodium 400mg Potassium 305mg Total Carbohydrate 19g Dietary Fiber 2g Sugars 2g Protein 30g Phosphorus 245mg
Dietitian’s Tip
Pecans are high in calories but loaded with healthy fat. A small amount provides big flavor!
Makes: 5 servingsServing Size: 1/2 cupPrep Time: 45 minutes
1 medium spaghetti squash
nonstick cooking spray
1 tsp olive oil
2 Tbsp freshly grated Parmesan cheese
1/4 tsp salt (optional)
1/4 tsp ground black pepper
1 Preheat oven to 400°F. Cut ends off squash and then cut squash in half lengthwise. Scoop out seeds and wash and dry both sides.
2 Coat a large metal or glass baking dish with cooking spray. Place squash halves face down on baking dish and spray the skins lightly with cooking spray.
3 Bake for 40 minutes.
4 Remove squash meat from rind with fork and place in a medium bowl. Discard rind. Drizzle oil over squash, sprinkle with Parmesan cheese, salt, and pepper, and stir.
Exchanges/Choices 1 Starch
Calories 75 Calories from Fat 20 Total Fat 2.0g Saturated Fat 0.6g Trans Fat 0.0g Cholesterol 0mg Sodium 70mg Potassium 265mg Total Carbohydrate 15g Dietary Fiber 3g Sugars 6g Protein 2g Phosphorus 45mg
Chef’s Tip
If you’ve never tried this mild-flavored squash before, you’re in for a fun treat.