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Chef’s Salad the Saving Dinner Way

Chef’s Salad the Saving Dinner Way

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NUTRITION per serving: 246 Calories; 6g Fat; 36g Protein; 11g Carbohydrate; 3g Dietary Fiber; 176mg Cholesterol; 15...

  • 8 cups mixed salad greens
  • 1 cup julienned cooked nitrite free ham
  • 1 cup julienned cooked nitrite free turkey
  • 1/2 cup julienned lowfat Swiss cheese
  • 1/2 cup julienned lowfat cheddar cheese
  • 1/2 cup finely chopped green onion
  • 1/2 cup finely chopped celery
  • 1 cup halved cherry OR grape tomatoes
  • 2 hard-boiled eggs, peeled and quartered
  • 2 slices nitrite free bacon, cooked, well blotted, cooled and crumbled
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Hearty Chicken Stew

Hearty Chicken Stew

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Nutrition per serving: 267 Calories; 2g Fat; 32g Protein; 32g Carbohydrate; 4g Dietary Fiber; 49mg Cholesterol; 649...

  • 1 1/2 pounds boneless skinless chicken breasts
  • 6 cups low sodium chicken broth
  • 2 cups chopped tomato
  • 6 medium potatoes, finely chopped
  • 1 1/2 cups chopped onion
  • 2 tablespoons Worcestershire sauce
  • 1 tablespoon pepper
  • 3 ears of fresh corn, cut off the cob
  • 1/3 cup of tomato paste
  • Salt to taste
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Rubber Chicken Burritos

Rubber Chicken Burritos

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NUTRITION per serving: 363 Calories; 9g Fat; 18g Protein; 51g Carbohydrate; 6g Dietary Fiber; 27mg Cholesterol; 684...

  • 2 cups leftover chicken, chopped
  • 1 (16-oz.) can black beans, drained and rinsed
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • 1/2 cup jarred salsa (or more if you wish)
  • 6 whole wheat flour tortillas
  • Optional Garnishes: Shredded lettuce, shredded cheese, sour cream, chopped cilantro, salsa, avocado slices, chopped tomatoes
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Orzo and Beef

Orzo and Beef

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NUTRITION per serving: 297 Calories; 5g Fat; 20g Protein; 43g Carbohydrate; 3g Dietary Fiber; 19mg Cholesterol; 413...

  • 3 cups low sodium beef broth
  • 1 1/2 cups uncooked orzo pasta
  • 1 (11-oz.) can whole kernel corn, undrained
  • 1 (4.5-oz.) can diced green chilies
  • Water/oil mixture
  • 2 teaspoons olive oil
  • 1/2 pound extra-lean stir-fry beef
  • 1 medium green bell pepper, cut into 1/4-inch strips
  • 1/4 cup chopped fresh cilantro
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Toffee Bananas

Toffee Bananas

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NUTRITION per serving: 241 Calories; 7g Fat; 2g Protein; 46g Carbohydrate; 3g Dietary Fiber; 25mg Cholesterol; 16mg...

  • 2 bananas
  • 1/4 cup brown sugar
  • 2 1/2 tablespoons water
  • 2 1/2 tablespoons heavy cream
  • Vanilla ice cream
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Lemon Parmesan Turkey

Lemon Parmesan Turkey

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NUTRITION per serving: 221 Calories; 7g Fat; 30g Protein; 6g Carbohydrate; trace Dietary Fiber; 74mg Cholesterol; 1...

  • 6 tablespoons dry bread crumbs
  • 1/3 cup grated Parmesan cheese
  • 1 1/2 pounds boneless skinless turkey breast tenderloins
  • 2 tablespoons olive oil
  • 1/4 cup dry white wine OR low sodium chicken broth
  • 2 tablespoons lemon juice
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Moroccan Turkey Skillet

Moroccan Turkey Skillet

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NUTRITION per serving: 236 Calories; 7g Fat; 33g Protein; 10g Carbohydrate; 4g Dietary Fiber; 80mg Cholesterol; 131...

  • 1 tablespoon olive oil
  • 20 ounces turkey breast cutlets
  • 1 teaspoon salt, divided
  • 1 (14.5-oz.) can diced tomatoes, drained
  • 1 (2.25-oz.) can sliced ripe olives, drained
  • 3 small zucchini, cut into 1/2-inch slices
  • 1 medium green bell pepper
  • 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon grated lemon peel
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Chicken Crock-atore

Chicken Crock-atore

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NUTRITION per serving: 321 Calories; 17g Fat; 29g Protein; 14g Carbohydrate; 3g Dietary Fiber; 68mg Cholesterol; 5...

  • 3 tablespoons vegetable oil
  • 6 boneless skinless chicken breasts
  • Salt and pepper to taste
  • 1 cup chopped onion
  • 1 cup chopped bell pepper, seeded and deribbed
  • 1 clove garlic, pressed
  • 32 ounces canned diced tomatoes
  • 1 tablespoon Italian seasoning
  • 1 bay leaf
  • 1/3 teaspoon crushed red pepper flakes
  • 3/4 cup Kalamata olives, sliced
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Royal Roast Wraps

Royal Roast Wraps

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Per Serving: 380 Calories; 13g Fat; 33g Protein; 33g Carbohydrate; 2g Dietary Fiber; 56mg Cholesterol; 2084mg Sodiu...

  • 2 (8-inch) flour tortillas
  • 1 tablespoon teriyaki sauce
  • 1/2 teaspoon dried dill weed
  • 1/2 teaspoon chopped green onion
  • 1/3 cup shredded Havarti or Gouda cheese
  • 6 ounces sliced deli roast beef
  • 4 leaves Romaine lettuce
  • Toothpicks
  • Plastic wrap or aluminum foil
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Pizza Frittata

Pizza Frittata

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NUTRITION per serving: 150 Calories; 3g Fat; 13g Protein; 16g Carbohydrate; 1g Dietary Fiber; 8mg Cholesterol; 389m...

  • Non-aerosol cooking spray
  • 1/4 cup chopped green bell pepper
  • 1/4 cup chopped onion
  • 2 ounces cooked Spaghetti pasta
  • 1 teaspoon Italian seasoning
  • 1 1/2 cups egg substitute
  • 1/2 cup shredded low fat Mozzarella cheese
  • 1/2 cup tomato sauce
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