Mediterranean Turkey and Couscous- Stuffed Peppers

Ingredients: 4 red, green, and/or yellow bell peppers (2 lb. total), rinsed 1 ½ cups chopped onions 1 tablespoon minced garlic 1 ½ teaspoons fresh thyme leaves 1 ½ teaspoons minced fresh mint leaves 1 ½ teaspoons minced fresh rosemary leaves 1 teaspoon olive oil 8 ounces ground turkey 5 tablespoons lemon juice 1 ½ cups fat-skimmed chicken broth 1 ¼ cups couscous 1 cup chopped parsley Salt 2 tablespoons crumbled feta cheese Directions- 1. Slice bell peppers in half lengthwise through stems (retain stems) and remove seeds. Place halves, cut side down, in a 12- by 17-inch baking pan. Bake in a 450º regular or convection oven until lightly browned and tender when pierced, 13 to 18 minutes.

2. Meanwhile, in a 10- to 12-inch frying pan over high heat, stir onions, garlic, thyme, mint, and rosemary in olive oil until onions are limp and beginning to brown, about 5 minutes.

3. Add ground lamb and 3 tablespoons lemon juice. Stir until lamb is browned and crumbly, 2 to 3 minutes.

4. Stir in broth, couscous, and remaining 2 tablespoons lemon juice. Bring to a boil, then cover and remove from heat; let stand until liquid is absorbed and couscous is tender to bite, 3 to 4 minutes. Stir in parsley; add salt to taste.

5. Turn pepper halves over; fill each with about 2/3 cup lamb mixture. Sprinkle feta cheese evenly over filling. Bake until cheese is slightly melted, 3 to 5 minutes. Transfer peppers to a platter.

Serves 4 Nutritional Information (per serving)- 498 kcal, 24g protein, 6.7g saturated fat, 134mg sodium www.myrecipes.com

Eat Right, Your Way, Every Day Chicken Cacciatore

Ingredients: 8 bone-in chicken thighs (2 1/4 pounds), skinned 8 bone-in chicken drumsticks (1 3/4 pounds), skinned ½ teaspoon salt, divided ½ teaspoon freshly ground black pepper 1 tablespoon olive oil Cooking spray 1 (8-ounce) package mushrooms, quartered 2 tablespoons minced garlic 1 large onion, sliced 1 green bell pepper, vertically sliced 1 red bell pepper, vertically sliced ½ cup dry white wine 1.5 ounces all-purpose flour (about 1/3 cup) 2 tablespoons chopped fresh oregano 2 tablespoons chopped fresh thyme 1 (28-ounce) can whole plum tomatoes, undrained and chopped 4 cups hot cooked fettuccine Chopped fresh thyme (optional)

Directions: 1. Sprinkle chicken with ¼ teaspoon salt and pepper. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add half of chicken to pan; cook 5 minutes on each side or until lightly browned. Place chicken in a 5-quart electric slow cooker coated with cooking spray. Repeat procedure with remaining chicken. Place mushrooms on top of chicken.

2. Add garlic, onion, and bell peppers to pan; sprinkle vegetables with remaining 1/4 teaspoon salt. Reduce heat to medium, and cook 5 minutes or until vegetables are crisp-tender, stirring often. Add wine, scraping pan to loosen brown bits. Cook 1 minute. Stir in flour. Stir in oregano, thyme, and tomatoes.

3. Pour tomato mixture over mushrooms in slow cooker. Cover and cook on low for 3 hours or until chicken is very tender. Serve over fettuccine. Sprinkle with additional thyme, if desired.

Serves 8

Nutritional Information (amount per serving)- 360 kcal, 7.6g fat, 32.5g protein, 35.6g carbohydrate, 476mg sodium www.myrecipes.com

Eat Right, Your Way, Every Day Introduction: 8 oz elbow macaroni 1 medium onion 3 stalks of celery 1 tbsp crushed garlic 2 14.5-oz cans low sodium diced tomatoes 2 small potatoes 2 large carrots 1 medium zucchini 1 15oz can garbanzo beans 1-1/2 cups diced cooked chicken 32 oz low sodium chicken broth* 1 ½ tbsp dried basil ½ tsp white pepper** 1/2 tsp black pepper

Directions- 1. Chop vegetables and chicken into bite-size pieces, and add to a large soup pot along with chicken broth.

2. Add herbs and spices, stir, then add enough water to cover. Bring to a boil, then turn down to low heat and simmer for 30 minutes.

3. Add elbow macaroni and stir well. Continue to simmer for 15 more minutes, or until potatoes are fork- tender and pasta is cooked to an “al dente” state.

Serves 16

Nutritional Information (per serving)- 146.1 kcal, 9.7g protein, 1.4g fat, 164.2mg sodium www.recipes.com

Eat Right, Your Way, Every Day Dressing: 1 ½ tablespoons extra-virgin olive oil 1 tablespoon fresh lemon juice 1 tablespoon red wine vinegar 1 teaspoon chopped fresh oregano 1 small garlic clove, minced

Salad: 1 cup uncooked medium-grain rice 1 teaspoon salt 2 tablespoon fresh lemon juice ¼ teaspoon black pepper 4 large globe artichokes ½ cup finely chopped red onion 1 ½ tablespoons chopped fresh flat-leaf parsley 1 ½ cup canned chickpeas (garbanzo beans), rinsed and drained ½ cup diced piquillo peppers or roasted red bell peppers

Directions: 1. Combine first 5 ingredients in a small bowl, stirring well with a whisk. Set aside.

2. Cook rice according to package directions, omitting salt and fat.

3. Fill a medium bowl with cold water; stir in 1 tablespoon juice. Work with one artichoke at a time; cut off stem to within 1 inch of base. Peel stem. Remove bottom leaves and tough outer leaves, leaving tender heart and bottom. Cut artichoke in half lengthwise. Remove fuzzy thistle with a spoon. Slice artichoke heart into eighths; place in lemon water. Repeat with remaining artichoke. Drain.

4. Place artichokes in a saucepan; add water to cover by 1 inch. Bring to a boil over medium-high heat; cook 10 minutes or until tender. Drain well.

5. Transfer rice to a large bowl; stir in salt and black pepper. Add dressing, artichokes, chickpeas, and remaining ingredients to rice mixture; stir well. Serve warm or at room temperature.

Serves 4

Nutritional Information (amount per serving)- 117 kcal, 2.9g fat, 3.4g protein, 20g carbohydrate, 266mg sodium www.myrecipes.com

Eat Right, Your Way, Every Day Ingredients: ¼ cup Parmesan cheese ¼ teaspoon dried basil 1 tablespoon butter, softened ¼ teaspoon ground black pepper 1 tablespoon fresh lemon juice ¼ teaspoon onion powder 1 pound tilapia fillets 1 tablespoon and 1½ teaspoons light mayonnaise

Directions- 1. Preheat oven broiler. Grease broiling pan or line with aluminum foil.

2. Mix Parmesan cheese, butter, mayonnaise, and lemon juice together in a small bowl. Season with dried basil, pepper, onion powder, and celery salt. Mix well and set aside. Arrange fillets in a single layer on pre pared pan.

3.Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil for 2 or 3 minutes more. Remove fillets from oven and cover with Parmesan mixture on top side. Broil until fish flakes easily with a fork, about 2 minutes.

Serves 14

Nutritional Information (amount per serving)- 180 kcal, 7.7g fat, 25.3g protein, 1.1g carbohydrate, 231mg sodium www.allrecipes.com

Eat Right, Your Way, Every Day