Turkey Patties

1 lb 4 oz ground turkey 1 cup bread crumbs 1 egg ¼ cup green onions, chopped 1 Tbsp prepared mustard 1½ Tbsp margarine ½ cup chicken broth

1. Mix ground turkey, bread crumbs, egg, onions, and mustard in large bowl. Shape into four patties, about ½-inch thick.
2. Melt margarine in large skillet over low heat. Add patties and cook, turning once to brown other side. Cook until golden brown outside and white inside, about 10 minutes. Remove from skillet and place on plate.
3. Add chicken broth to skillet, and boil over high heat until slightly thickened, about 1-2 minutes. Pour sauce over patties.
4. Serve on buns.

	Yield: 4 servings Serving size: 1 patty Each serving provides: Calories: 305 Total fat: 18 g	Saturated fat: 5 g Cholesterol: 149 mg Sodium: 636 mg

Turkey Stir-Fry

1 chicken bouillon cube ½ cup hot water 2 Tbsp soy sauce 1 Tbsp cornstarch 2 Tbsp vegetable oil ½ tsp garlic powder 1 lb turkey, cubed 1¾ cups carrots, thinly sliced 1 cup zucchini, sliced ½ cup onions, thinly sliced ¼ cup hot water

1. Combine chicken bouillon cube and hot water to make broth; stir until dissolved.
2. Combine broth, soy sauce, and cornstarch in small bowl. Set aside.
3. Heat oil in skillet over high heat. Add garlic and turkey. Cook, stirring, until turkey is thoroughly cooked and no longer pink in color.
4. Add carrots, zucchini, onion, and water to cooked turkey. Cover and cook, stirring occasionally, until vegetables are tender-crisp, about 5 minutes. Uncover; bring turkey mixture to boil. Cook until almost all liquid has evaporated.
5. Stir in cornstarch mixture. Bring to boil, stirring constantly until thickened.

Note: Serve over steamed rice.

	Yield: 4 servings Serving size: ½ cup Each serving provides: Calories: 195 Total fat: 9 g	Saturated fat: 2 g Cholesterol: 44 mg Sodium: 506 mg

Spaghetti with Turkey Meat Sauce
Using non-stick cooking spray, ground turkey, and no added salt helps to make this classic dish heart-healthy.

non-stick cooking spray as needed 1 lb ground turkey 1 can(28 oz) tomatoes, cut up 1 cup green pepper, finely chopped 1 cup onion, finely chopped 2 cloves garlic, minced 1 tsp dried oregano, crushed 1 tsp black pepper 1 lb spaghetti, uncooked

1. Spray a large skillet with non-stick spray coating. Preheat over high heat.
2. Add turkey; cook, stirring occasionally, for 5 minutes. Drain fat and discard.
3. Stir in tomatoes with their juice, green pepper, onion, garlic, oregano, and black pepper. Bring to a boil; reduce heat. Simmer covered for 15 minutes, stirring occasionally. Remove cover; simmer for 15 minutes more. (If you like a creamier sauce, give sauce a whirl in your blender or food processor.)
4. Meanwhile, cook spaghetti in unsalted water. Drain well.
5. Serve sauce over spaghetti.

	Yield: 6 servings Serving size: 5 oz sauce and 9 oz spaghetti Each serving provides: Calories: 455 Total fat: 6 g	Saturated fat: 1 g Cholesterol: 51 mg Sodium: 248 mg Fiber: 5 g Protein: 28 g Carbohydrate: 71 g Potassium: 593 mg

Turkey Meatloaf
Here’s a healthier version of an old diner favorite.

1 lb lean ground turkey ½ cup regular oats, dry 1 large egg 1 Tbsp onion, dehydrated ¼ cup ketchup

1. Combine all ingredients and mix well.
2. Bake in loaf pan at 350º F or to internal temperature of 165º F for 25 minutes.
3. Cut into 5 slices and serve.

	Yield: 5 servings Serving size: 1 slice Each serving provides: Calories: 191 Total fat: 7 g Saturated fat: 2 g	Cholesterol: 102 mg Sodium: 205 mg Fiber: 1 g Protein: 22 g Carbohydrate: 9 g Potassium: 268 mg

Turkey Stuffed Cabbage
This hearty entrée uses half ground turkey and half lean ground beef and no added salt for a lower in fat and salt taste treat.

1 head cabbage ½ lb lean ground beef ½ lb ground turkey 1 small onion, minced 1 slice stale whole wheat bread, crumbled 1 Tbsp lemon juice ¼ cup water 1/8 tsp black pepper 1 can (16 oz) diced tomatoes 1 small onion, sliced 1 cup water 1 medium carrot, sliced 1 Tbsp lemon juice 2 Tbsp brown sugar 1 Tbsp cornstarch

1. Rinse and core cabbage. Carefully remove 10 outer leaves, place in saucepan, and cover with boiling water. Simmer 5 minutes. Remove and drain cooked cabbage leaves on paper towels.
2. Shred ½ cup of raw cabbage and set aside.
3. Brown ground beef and turkey and minced onion in skillet. Drain fat.
4. Place cooked and drained meat mixture, bread crumbs, water, and pepper into mixing bowl.
5. Drain tomatoes, reserving liquid, and add ½ cup of tomato juice from can to meat mixture. Mix well; then place ¼ cup of filling on each parboiled, drained cabbage leaf. Place folded side down in skillet.
6. Add tomatoes, sliced onion, water, shredded cabbage, and carrot. Cover and simmer about 1 hour (or until cabbage is tender), basting occasionally.
7. Remove cabbage rolls to serving platter; keep warm.
8. Mix lemon juice, brown sugar, and cornstarch together in small bowl. Add to vegetables and liquid in skillet, and cook, stirring occasionally, until thickened and clear. Serve over cabbage rolls.

	Yield: 5 servings Serving size: 2 rolls each Each serving provides: Calories: 235 Total fat: 9 g Saturated fat: 3 g	Cholesterol: 56 mg Sodium: 235 mg Fiber: 3 g Protein: 20 g Carbohydrate: 18 g Potassium: 545 mg

Baked Salmon Dijon

1 cup sour cream, fat-free 2 tsp dried dill 3 Tbsp scallions, finely chopped 2 Tbsp Dijon mustard 2 Tbsp lemon juice 1½ lb salmon fillet with skin, cut in center ½ tsp garlic powder ½ tsp black pepper fat-free cooking spray as needed

1. Whisk sour cream, dill, onion, mustard, and lemon juice in small bowl to blend.
2. Preheat oven to 400° F. Lightly oil baking sheet with cooking spray.
3. Place salmon, skin side down, on prepared sheet. Sprinkle with garlic powder and pepper, then spread with the sauce.
4. Bake salmon until just opaque in center, about 20 minutes.

	Yield: 6 servings Serving size: 1 piece (4 oz) Each serving provides: Calories: 196 Total fat: 7 g	Saturated fat: 2 g Cholesterol: 76 mg Sodium: 229 mg Fiber: less than 1 g Protein: 27 g Carbohydrate: 5 g Potassium: 703 mg

Baked Trout Olé
Bake fish with only a small amount of oil.

2 lb trout fillet, cut into 6 pieces (any kind of fish can be used) 3 Tbsp lime juice (about 2 limes) 1 medium tomato, chopped ½ medium onion, chopped 3 Tbsp cilantro, chopped ½ tsp olive oil ¼ tsp black pepper ¼ tsp salt ¼ tsp red pepper (optional)

1. Preheat oven to 350º F.
2. Rinse fish and pat dry. Place into baking dish.
3. In a separate dish, mix remaining ingredients together and pour over fish.
4. Bake for 15-20 minutes or until fork-tender.

	Yield: 6 servings Serving size: 1 piece Each serving provides: Calories: 236 Fat: 9 g Saturated fat: 3 g Cholesterol: 104 mg	Sodium: 197 mg Calcium: 60 mg Iron: 1 mg Fiber: less than 1 g Protein: 34 g Carbohydrate: 2 g Potassium: 865 mg

Scallop Kabobs
These colorful skewers contain scallops, which are naturally low in total and saturated fat.

3 medium green peppers, cut into 1½-inch squares 1½ lb fresh bay scallops 1 pt cherry tomatoes ¼ cup dry white wine ¼ cup vegetable oil 3 Tbsp lemon juice dash garlic powder black pepper to taste

1. Parboil green peppers for 2 minutes.
2. Alternately thread first three ingredients on skewers.
3. Combine next five ingredients.
4. Brush kabobs with wine, oil, and lemon mixture; place on grill (or under broiler).
5. Grill 15 minutes, turning and basting frequently.

	Yield: 4 servings Serving size: 6-oz scallop kabob Each serving provides: Calories: 224 Fat: 6 g	Saturated fat: 1 g Cholesterol: 43 mg Sodium: 355 mg Fiber: 3 g Protein: 30 g Carbohydrate: 13 g Potassium: 993 mg

Spicy Baked Fish

1 lb salmon (or other fish) fillet 1 Tbsp olive oil 1 tsp spicy seasoning, salt-free

1. Preheat oven to 350° F. Spray a casserole dish with cooking oil spray.
2. Wash and dry fish. Place in dish. Mix oil and seasoning, and drizzle over fish.
3. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into four pieces. Serve with rice.

	Yield: 4 servings Serving size: 1 piece (3 oz) Each serving provides: Calories: 192 Fat: 11 g	Saturated fat: 2 g Cholesterol: 63 mg Sodium: 50 mg Fiber: 0 g Protein: 23 g Carbohydrate: 23 g Potassium: 560 mg

Catfish Stew and Rice

2 medium potatoes 1 can (14½ oz) tomatoes, cut up* 1 cup onion, chopped 1 cup (8-oz bottle) clam juice or water 1 cup water 2 cloves garlic, minced ½ head cabbage, coarsely chopped 1 lb catfish fillets green onion, sliced, as needed 1½ Tbsp Chili and Spice Seasoning (see recipe on Toppings/Sauces/Dressings page) 2 cups rice (brown or white), cooked

*Reduce the sodium by using low- or no-added-sodium canned tomatoes.

1. Peel potatoes and cut into quarters.
2. In large pot, combine potatoes, tomatoes and their juice, onion, clam juice, water, and garlic. Bring to boil and reduce heat. Cook covered over medium-low heat for 10 minutes.
3. Add cabbage and return to boil. Reduce heat. Cook covered over medium-low heat for 5 minutes, stirring occasionally.
4. Meanwhile, cut fillets into 2-inch lengths. Coat with Chili and Spice Seasoning.
5. Add fish to vegetables. Reduce heat and simmer covered for 5 minutes or until fish flakes easily with fork.
6. Serve in soup plates. Garnish with sliced green onion, if desired. Serve with scoop of hot cooked rice.

	Yield: 4 servings Serving size: 1 cup of stew with ½ cup of rice Each serving provides: Calories: 363 Total fat: 8 g	Saturated fat: 2 g Cholesterol: 87 mg Sodium: 355 mg Fiber: 4 g Protein: 28 g Carbohydrate: 44 g Potassium: 1,079 mg

Mediterranean Baked Fish
This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.

2 tsp olive oil 1 large onion, sliced 1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped 1 bay leaf 1 clove garlic, minced 1 cup dry white wine ½ cup reserved tomato juice, from canned tomatoes ¼ cup lemon juice ¼ cup orange juice 1 Tbsp fresh orange peel, grated 1 tsp fennel seeds, crushed ½ tsp dried oregano, crushed ½ tsp dried thyme, crushed ½ tsp dried basil, crushed black pepper to taste 1 lb fish fillets (sole, flounder, salmon, or sea perch)

1. Heat oil in large non-stick skillet. Add onion, and sauté over moderate heat 5 minutes or until soft.
2. Add all remaining ingredients except fish.
3. Stir well and simmer 30 minutes, uncovered.
4. Arrange fish in a 10- by 6-inch baking dish; cover with sauce.
5. Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily.

	Yield: 4 servings Serving size: 4-oz fillet with sauce Each serving provides: Calories: 178 Total fat: 4 g	Saturated fat: 1 g Cholesterol: 56 mg Sodium: 260 mg Fiber: 3 g Protein: 22 g Carbohydrate: 12 g Potassium: 678 mg

Mouth-Watering Oven-Fried Fish
For variety, try this heart-healthy fish recipe with any kind of fish.

2 lb fish fillets 1 Tbsp fresh lemon juice ¼ cup milk, fat-free or buttermilk, low-fat 2 drops hot pepper sauce 1 tsp fresh garlic, minced ¼ tsp white pepper, ground ¼ tsp salt ¼ tsp onion powder ½ cup cornflakes, crumbled, or regular bread crumbs 1 Tbsp vegetable oil (for greasing baking dish) 1 fresh lemon, cut in wedges

1. Preheat oven to 475° F.
2. Wipe fillets with lemon juice and pat dry.
3. Combine milk, hot pepper sauce, and garlic.
4. Combine pepper, salt, and onion powder with cornflake crumbs and place onto a plate.
5. Let fillets sit in milk briefly. Remove and coat fillets on both sides with seasoned crumbs. Let stand briefly until coating sticks to each side of fish.
6. Arrange on lightly oiled shallow baking dish.
7. Bake 20 minutes on middle rack without turning.
8. Cut into six pieces. Serve with fresh lemon.

	Yield: 6 servings Serving size: 1 cut piece Each serving provides: Calories: 183 Total fat: 2 g Saturated fat: 1 g	Cholesterol: 80 mg Sodium: 325 mg Fiber: 1 g Protein: 30 g Carbohydrate: 10 g Potassium: 453 mg

Frittata Primavera

3 tsp olive oil ¼ cup onion, chopped 1 clove garlic, finely chopped ½ cup fresh asparagus pieces ½ cup canned or frozen artichoke hearts, chopped ½ cup sugar snap peas, strings pulled and cut in ½-inch pieces ¼ tsp dried basil salt and pepper to taste ¾ cup egg substitute or 3 eggs 1 Tbsp plain yogurt, low-fat 1 Tbsp Parmesan cheese, grated

1. Heat 1 teaspoon of the oil in a skillet and cook the onion 2 or 3 minutes or until soft.
2. Add the garlic and cook 1 minute more.
3. Stir in the asparagus, artichoke hearts, peas, basil, and pepper, and cook, stirring occasionally until tender but still slightly crisp, 3-5 minutes. Set aside.
4. Preheat the broiler.
5. Beat the egg substitute or eggs with the yogurt and another pinch of pepper.
6. Heat the remaining oil in a heavy-bottom skillet. Pour in the egg mixture and cook until just set on the bottom but still wet on the top, 1 minute.
7. Scatter the vegetables over the top and set into the oven to finish cooking, 2 minutes.
8. Dust the top with the Parmesan cheese, cut into wedges, and serve.

	Yield: 2 servings Each serving provides: Calories: 126 Total fat: 3 g	Saturated fat: 1 g Carbohydrate: 11 g Sodium: 388 mg Fiber: 2 g

Classic Macaroni and Cheese
Low-fat cheese and skim milk help to make this favorite dish heart-healthy.

2 cups macaroni ½ cup onions, chopped ½ cup evaporated milk, fat-free 1 medium egg, beaten ¼ tsp black pepper 1¼ cups sharp cheddar cheese (4 oz), finely shredded, low-fat non-stick cooking oil spray

1. Cook macaroni according to directions. (Do not add salt to the cooking water.) Drain and set aside.
2. Spray a casserole dish with non-stick cooking oil spray. Preheat oven to 350° F.
3. Lightly spray saucepan with non-stick cooking oil spray.
4. Add onions to saucepan and sauté for about 3 minutes.
5. In another bowl, combine macaroni, onions, and the remaining ingredients and mix thoroughly.
6. Transfer mixture into casserole dish.
7. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.

	Yield: 8 servings Serving size: ½ cup Each serving provides: Calories: 200 Total fat: 4 g Saturated fat: 2 g	Cholesterol: 34 mg Sodium: 120 mg Fiber: 1 g Protein: 11 g Carbohydrate: 29 g Potassium: 119 mg

Parmesan Rice and Pasta Pilaf
After the pasta and onion are sautéed, the oil is drained to minimize the fat content of this interesting pilaf.

2 Tbsp olive oil ½ cup vermicelli, uncooked and finely broken 2 Tbsp onion, diced 1 cup long-grain white or brown rice, uncooked 1¼ cups hot chicken stock 1¼ cups hot water ¼ tsp ground white pepper 1 bay leaf 2 Tbsp Parmesan cheese, grated

1. In a large skillet, heat oil. Sauté vermicelli and onion until golden brown, about 2-4 minutes over medium-high heat. Drain off oil.
2. Add rice, stock, water, pepper, and bay leaf. Cover and simmer 15-20 minutes. Fluff with fork. Cover and let stand 5-20 minutes. Remove bay leaf.
3. Sprinkle with Parmesan cheese and serve immediately.

	Yield: 6 servings Serving size: ⅔ cup Each serving provides: Calories: 208 Total fat: 6 g Saturated fat: 1 g	Cholesterol: 2 mg Sodium: 140 mg Fiber: 1 g Protein: 5 g Carbohydrate: 33 g Potassium: 90 mg

Summer Vegetable Spaghetti
This lively vegetarian pasta dish contains no added fat or oil, is low in cholesterol, and is good hot or cold.

2 cups small yellow onions, cut in eighths 2 cups fresh ripe tomatoes (about 1 lb), chopped and peeled 2 cups yellow and green squash (about 1 lb), thinly sliced 1½ cups fresh green beans (about ½ lb), cut ⅔ cup water 2 Tbsp fresh parsley, minced 1 clove garlic, minced ½ tsp chili powder ¼ tsp salt black pepper to taste 1 can (6 oz) tomato paste 1 lb spaghetti, uncooked ½ cup Parmesan cheese, grated

1. Combine first 10 ingredients in large saucepan; cook for 10 minutes, then stir in tomato paste. Cover and cook gently, 15 minutes, stirring occasionally until vegetables are tender.
2. Cook spaghetti in unsalted water according to package directions.
3. Spoon sauce over drained hot spaghetti and sprinkle Parmesan cheese over top.

	Yield: 9 servings Serving size: 1 cup spaghetti and ¾ cup sauce with vegetables Each serving provides: Calories: 271 Total fat: 3 g	Saturated fat: 1 g Cholesterol: 4 mg Sodium: 328 mg Fiber: 5 g Protein: 11 g Carbohydrate: 51 g Potassium: 436 mg

Vegetarian Spaghetti Sauce

2 Tbsp olive oil 2 small onions, chopped 3 cloves garlic, chopped 1¼ cups zucchini, sliced 1 Tbsp oregano, dried 1 Tbsp basil, dried 1 can (8-oz) tomato sauce 1 can (6-oz) tomato paste* 2 medium tomatoes, chopped 1 cup water

1. In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
2. Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti.

*To reduce sodium, use a 6 oz can of no-salt-added tomato paste. New sodium content for each serving is 260 mg.

	Yield: 6 servings Serving size: ¾ cup Each serving provides: Calories: 105 Total fat: 5 g Saturated fat: 1 g Cholesterol: 0 mg	Sodium: 479 mg Fiber: 4 g Protein: 3 g Carbohydrate: 15 g Potassium: 686 mg

Italian Vegetable Bake
This colorful low-sodium cholesterol-free vegetable baked dish is prepared without any added fat.

1 can (28 oz) whole tomatoes 1 medium onion, sliced ½ lb fresh green beans, sliced ½ lb fresh okra, cut into ½-inch pieces, or ¾ cup or ½ 10-oz package frozen okra ¾ cup green pepper, finely chopped 2 Tbsp lemon juice 1 tsp fresh basil, chopped, or 1 tsp dried basil, crushed 1½ tsp fresh oregano leaves, chopped, or ½ tsp dried oregano, crushed 3 medium (7-inch-long) zucchini, cut into 1-inch cubes 1 medium eggplant, pared and cut into 1-inch cubes 2 Tbsp Parmesan cheese, grated

1. Drain and coarsely chop tomatoes. Save liquid. Mix together tomatoes and reserved liquid, onion, green beans, okra, green pepper, lemon juice, and herbs. Cover and bake at 325º F for 15 minutes.
2. Mix in zucchini and eggplant, and continue baking, covered, 60-70 more minutes or until vegetables are tender. Stir occasionally.
3. Sprinkle top with Parmesan cheese just before serving.

	Yield: 18 servings Serving size: ½ cup Each serving provides: Calories: 27 Total fat: less than 1 g Saturated fat: less than 1 g Cholesterol: 1 mg	Sodium: 86 mg Fiber: 2 g Protein: 2 g Carbohydrate: 5 g Potassium: 244 mg

Vegetable Stew
This stew is a great way to use summer vegetables in a new way.

3 cups water 1 cube vegetable bouillon, low-sodium 2 cups white potatoes, cut into 2-inch strips 2 cups carrots, sliced 4 cups summer squash, cut into 1-inch squares 1 cup summer squash, cut into 4 chunks 1 can (15-oz) sweet corn, rinsed and drained, or 2 ears fresh corn, 1½ cups 1 tsp thyme 2 cloves garlic, minced 1 stalk scallion, chopped ½ small hot pepper, chopped 1 cup onion, coarsely chopped 1 cup tomatoes, diced (Add other favorite vegetables such as broccoli and cauliflower)

1. Heat water and bouillon in a large pot and bring to a boil.
2. Add potatoes and carrots to the broth and simmer for 5 minutes.
3. Add the remaining ingredients except for the tomatoes, and continue cooking for 15 minutes over medium heat.
4. Remove four chunks of squash and purée in blender.
5. Return puréed mixture to pot and let cook for 10 minutes more.
6. Add tomatoes and cook for another 5 minutes.
7. Remove from flame and let sit for minutes to allow stew to thicken.

	Yield: 8 servings Serving size: 1¼ cups Each serving provides: Calories: 119 Total fat: 1 g Saturated fat: less than 1 g	Cholesterol: 0 g Sodium: 196 mg Fiber: 4 g Protein: 4 g Carbohydrate: 27 g Potassium: 524 mg

Zucchini Lasagna
Say, "Cheese," because this healthy version of a favorite comfort food will leave you smiling.

½ lb lasagna noodles, cooked in unsalted water ¾ cup part-skim mozzarella cheese, grated 1½ cups cottage cheese,* fat-free ¼ cup Parmesan cheese, grated 1½ cups raw zucchini, sliced 2½ cups no-salt-added tomato sauce 2 tsp basil, dried 2 tsp oregano, dried ¼ cup onion, chopped 1 clove garlic 1/8 tsp black pepper

1. Preheat oven to 350º F. Lightly spray 9- by 13-inch baking dish with vegetable oil spray.
2. In small bowl, combine 1/8 cup of mozzarella and 1 tablespoon of Parmesan cheese. Set aside.
3. In medium bowl, combine remaining mozzarella and Parmesan cheese with all the cottage cheese. Mix well and set aside.
4. Combine tomato sauce with remaining ingredients. Spread thin layer of tomato sauce in bottom of baking dish. Add a third of the noodles in a single layer. Spread half of cottage cheese mixture on top. Add layer of zucchini.
5. Repeat layering. Add thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture. Cover with aluminum foil.
6. Bake for 30-40 minutes. Cool for 10-15 minutes. Cut into six portions.

*Use unsalted cottage cheese to reduce the sodium content. New sodium content for each serving is 196 mg.

	Yield: 6 servings Serving size: 1 piece Each serving provides: Calories: 200 Total fat: 5 g Saturated fat: 3 g	Cholesterol: 12 g Sodium: 368 mg Fiber: 3 g Protein: 15 g Carbohydrate: 24 g Potassium: 593 mg