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Category Archives: Main Courses

Diet Doc TURKEY TORTILLA PIE:


Ingredients: 1 small onion, finely chopped
1/2 tsp garlic powder
1 tsp olive oil

1 point ground turkey breast
2 tsp chili powder
1 tsp dried oregano
1/2 tsp ground cumin
1/2 tsp cayenne pepper
1 can (15 ounces) black beans, rinsed and drained
1 jar (16 ounces) salsa
3/4 cup low-sodium chicken broth
8 low-carb, fat-free tortillas
1/2 cup shredded reduced-fat Monterey Jack cheese
1/4 cup light sour cream

Directions:

In a skillet, saute’ onion and garlic powder in oil until the onion is tender.

Add the turkey, chili powder, oregano, cumin and cayenne, cook and stir over medium heat until turkey is no longer pink.

Stir in beans.

Remove from heat.

Combine salsa and broth; spread a thin layer in a 2 1/2-qt. baking dish coated with nonstick cooking spray.

Cut tortillas into 1 inch strips and then into thirds; arrange half over salsa mixture.

Top with half of the turkey mixture and half of the remaining salsa mixture.

Repeat layers.

Sprinkle with cheese.

Cover and bake at 350 degrees for 25 mins or until bubbly. Top servings with Sour Cream (Or 0% fat Greek Yogurt) (not included in nutritional value should you use Greek yogurt)

Yields: 8 servings
Nutrition: 1 cup= 270 calories, 6 grams of fat, 32 carbs, 22 protein.

CHICKEN ROLLS WITH ASPARAGUS AND MOZZARELLA


Directions

Sautee asparagus in olive oil until bright green. Set aside. (you could also steam this in order to cut back on some fat)

Preheat oven to 375 degrees.

Spray a baking dish with non-stick cooking spray.

Pat chicken dry and lightly season with salt and pepper.

Lay out chicken breast, arrange asparagus on top, and sprinkle with mozzarella.

Roll chicken around asparagus and cheese; place seam down in baking dish.

Repeat with remaining chicken breasts.

Sprinkle whole wheat bread crumbs on top of chicken.

Cook for approximately 10 minutes or until chicken registers 160/165 degrees with a meat thermometer.

That’s it – veggies plus protein in one fell swoop and a nice way to switch up chicken and vegetables! I suggest serving this with brown rice or cous-cous as a side to round out a nicely balanced meal that makes for a yummy, crowd-pleasing dinner and great leftovers.

photo/recipe via Better Balanced Life

Skinny Italian Turkey Meatballs


Ingredients:

20 oz (1.3 lb) ground turkey breast 99% lean
1/4 cup whole wheat seasoned breadcrumbs

1/4 cup Reggiano Parmigiano cheese, grated
1/4 cup parsley, finely chopped
1 egg
1 large clove garlic, crushed
1 tsp kosher salt + fresh pepper
For the marinara sauce:
2 tsp olive oil
4 cloves garlic, smashed
2 28 oz cans crushed tomatoes (I like Tuttorosso)
1/2 small onion, keep whole
1 bay leaf
1 tsp oregano
1/4 cup fresh chopped basil
salt and fresh pepper to taste

Directions:
In a medium size pot, heat olive oil over medium heat. Add garlic and saute until golden, being careful not to burn. Add crushed tomatoes, onion, salt, pepper, oregano, basil and bay leaf. Stir and reduce heat to low. Cover and let simmer.

In a large bowl, combine ground turkey, breadcrumbs, egg, parsley, garlic and cheese. Using your (clean) hands, mix all the ingredients well until everything is combined. Form small meatballs, about the size of a ping ping ball (1/8th cup each).

Add the meatballs to the sauce and cook about 20 minutes. Discard the onion and serve over pasta or on whole wheat Italian bread for a meatball hero.

Servings: 6 • Serving Size: 4 meatballs w sauce
Calories: 229.7 • Fat: 4.9 g • Carbs: 21.1 g • Fiber: 2.8 g • Sugar: 0.1 g • Protein: 20.9

recipe/photo via: SkinnyTaste