TURKEY PICCATA WITH HERBS

Time 20 mins Servings 4

• 4 Boneless,Skinless Turkey Cutlets (4oz each)
• 1 Tb-Sp Extra-Virgin Olive Oil
• 2 Tb-Sp All Purpose Flour
• 1 Tsp Dried Basil

• Pinch of Salt and Pepper
• 1/2 T-Sp Ground Coriander
• 1/2 Cup Fat-Free Chicken Broth (Low Sodium)
• 3 Tb-Sp Fresh Lemon Juice
• 4 T-Sp Capers...Rinsed and Drained
• 4 T-Sp Butter (Unsalted)

1. Place a large skillet on medium high heat, include the oil.
2. In the meantime combine the flour,basil,coriander,salt and pepper in a large bowl
3. Taking one cutlet at a time dip into dry mix and shake-off excess.
4. Add the Turkey to the pan cooking until lightly brown on both sides.
5. Transfer the cutlets onto a plate a keep warm.
6. Pour the Broth and Lemon juice into warm skillet and bring to a boil...cook for approx 2 mins until slightly reduced.
7. Stir in the capers for 1 minute
8. Return the turkey to the pan, heating on both sides.
9. Remove pan from the stove and swirl the butter

NUTRITIONAL CONTENT

CALS...240
PROTEIN...29g
CARBS...4g
FAT...8g
SAT FAT...3g
FIBRE...1g
SODIUM...460mg

** If you wish to include a grain etc choose Quinoa 1/2 cup = Extra 110 Calories

BEEF STIR-FRY

Time 21 mins Servings 4

• 1 lb Boneless Top Sirloin
• 1 T-Sp Extra-Virgin Olive Oil
• 1 Tsp Chopped Garlic
• Pinch of Salt and Pepper
• 1 Cup Carrots...Sliced
• 1 Cup Red Bell Pepper...Sliced
• 2 Cups Fresh Broccoli
• 1 Cup Zucchini...Sliced
• 1-2 T-Sp Soy Sauce (light)

1. Place a large skillet on medium high heat and cut Beef into strips
2. In a warm skillet add the Olive Oil and Beef Strips
3. Cook and stir until meat is browned
4. Remove from pan and keep warm
5. Stir-Fry carrots with a little water until al-dente..firm when bitten
6. Add the vegetables stir-frying for several minutes.
7. Add the Beef Medallions,soy sauce and pepper
8. Continue cooking until meat is hot.But don't overcook the veggies.

** If you want to include a grain etc..Half a cup of Brown Rice or Quinoa = 110 calories

NUTRITIONAL CONTENT

CALS...220
PROTEIN...25g
CARBS...8g
FAT...9g
SAT FAT...3.5g
FIBRE...3g
SODIUM...140mg
CHOL...66mg

SALMON IN LEMON SAUCE

Time 21 mins Servings 4

• 4 Medium Salmon Fillets
• 1 T-Sp Extra-Virgin Olive Oil
• 1/2 Tsp Dried Rosemary
• Pinch of Salt and Pepper
• 1/2 Cup Sour-Cream...Fat Free
• 1 Tb-Sp Capers...Washed and Drained
• 1/2 T-Sp Lemon Peel..Fine
• 2 T-Sp Lemon Juice

1. Adjust a rack in your oven 4-6 inches below the broiler grills
2. Turn oven onto "Broil"
3. Place a layer of foil onto a rimmed baking sheet
4. Thinly cover the foil with canola cooking spray
5. Place Fillets into the baking sheet skin-side down.
6. Season the fish with salt,pepper and rosemary
7. Broil for approx 5 minutes and flip the fish for another 5 minutes or until thickest part matches your taste.
8. In the meantime, mix capers,sour cream and lemon juice and lemon peel and put into a blender pulsing until combined.
9. Plate the Salmon and cover in your creamy citrus sauce.

** If you want to include a grain etc..Half a cup of Brown Rice or Quinoa = 110 calories

NUTRITIONAL CONTENT

CALS...210
PROTEIN...25g
CARBS...5g
FAT...7g
SAT FAT...1.5g
FIBRE...3g
SODIUM...210mg
CHOL...66mg

BALSAMIC HONEY CHICKEN WITH PEARS

Time 23 mins Servings 2

• 2 Boneless Skinless Chicken Breasts 4 oz each
• 1 T-Sp Extra-Virgin Olive Oil
• 1 Clove Chopped Garlic
• Pinch of Salt and Pepper
• 1 Large Pear...Peeled and Sliced
• 1/2 Cup Chicken Broth...Low Sodium
• 1 T-Sp Corn Starch
• 2 Tb-Sp Balsamic Vinegar
• 1 Tb-Sp Honey

1. Place a large skillet on medium high heat:in the meantime pound the Chicken to 1/2 inch thickness
2. Season with salt and pepper.
3. In a warm skillet,over medium heat, add the Olive Oil and Chicken.
4. Cook and turn until meat is browned on both sides and 165F on inside.
5. Remove from pan and keep warm
6. Lower the heat and cook the garlic until its soft.
7. Add the Pears and continue cooking until they are softer and browner.
8. In a small bowl combine the remaining ingredients and pour over the pears into the pan.
9. Increase the heat until the juices come to a boil.
10. Quickly reduce the temp,simmer and watch the sauce "reduce" ie thicken.
11. Return the chicken to the skillet and heat for 2 mins
12. Plate in layers...Chicken then pears with sauce covering the presentation.

** If you want to include a grain etc..Half a cup of Brown Rice or Quinoa = 110 calories

NUTRITIONAL CONTENT

CALS...275
PROTEIN...22g
CARBS...26g
FAT...8g
SAT FAT...2.5g
FIBRE...3g
SODIUM...150mg