Turkey Piccadillo

1 pound ground turkey
1Tbs olive oil
1 small onion, chopped
1 clove garlic, pressed
1/2 small red bell pepper
1/2 small carrot, finely chopped
1/4 c white wine, optional
1 Tbs balsamic vinegar
1/2 bay leaf
salt/pepper to taste
1 14 1/2 oz can stewed tomatoes, undrained
1 4 oz can tomatoes sauce

Brown turkey, drain. Remove from pan and set aside. Add oil to pan. Add onion & garlic, cook about 2 minutes. Add bell pepper & carrot, cook 2 more minutes. Add back turkey, then stir in reaming ingredients. Bring to boil. Reduce heat and simmer about 15 minutes. Remove bay leaf before serving.

Per serving
363 calories; 23g fat; 23g protein; 13g carbs; 3g dietary fiber; 78mg cholesterol; 467mg sodium. Exchanges: 3 lean meat; 2 1/2 veggies; 2 1/2 fat

Serving suggestion:
Serve over Mashed Cauliflower and add steamed Brussels sprouts and sauteed mushrooms.

Mexican Chicken Skillet

Serves 4
1 Tbs olive oil
8 chicken breast tenders
1 tsp chili powder
1 tsp ground cumin
1 tsp garlic powder
1/2 c green bell pepper
1/2 c red bell pepper
1 onion, sliced thinly
1/2 c frozen whole kernel corn
1 c salsa

In skillet, heat oil over med-high. Add chicken and stir-fry. Stir in 3 spices.. Remove chicken. Set aside.

Stir-fry peppers & onion.

Return chicken to pan and stir in corn and salsa. Thoroughly heat.

Per serving
347 calories; 17g total fat; 36g protein; 3g dietary fiber; 13g carbs; 100mg cholesterol; 380mg sodium. Exchanges: 1/2 starch; 5 lean meat; 1 1/2 veggie; 1 fat

No-Bake Protein Bars

Serves 8

2 cups quick cooking oats
1/2 cup natural peanut butter
4 scoops protein powder (chocolate, vanilla, or cookies'n'cream
1 Tbs ground Flaxseed
1/2 cup water

Knead all together. Line baking dish with wax paper. Spread dough in pan. Spread a thin layer of PB on top. freeze for 30 minutes. Remove from freezer and cut into bars.

Nutrients per serving: Calories 230; total fat 10g; sat fat 2g; trans fat 0; cholesterol 15mg; sodium 20mg; total carbs 21g; dietary fiber 4g; sugars 3g; protein 15g; iron 2mg

Low-carb Italian Wedding Soup

I actually used the whole pack of sausage and the whole bunch of kale so I added a little extra broth and seasoning. Here is the recipe... serves 4.

1/2 lb italian sausage, casing removed (I used mild)
1 small onion, diced
2 cloves garlic, pressed
2 cups kale, chopped
1 14oz can of chicken broth
2 zucchini, chopped
1/2 tsp oregano
1/2 tsp marjoram
1/2 tsp salt
Dash crushed red pepper flakes (optional)

In soup pot brown sausage, over med-high heat. Stir in onion and garlic; cook until soft. Add kale and cook another 3 minutes. Stir in remaining ingredients; bring to boil then lower heat and simmer for about 10 minutes. Soup should be quite thick.

per serving:
359 calories; 19g fat; 17d protein; 11g carb; 6g dietary fiber; 43 mg cholesterol; 1562mg sodium. Exchanges: 1 grain/starch; 1 1/2 lean meat; 2 vegetable; 3 fat.
Serving suggestions: Big salad and top w/ ramano cheese