Garlic Chicken..............

Ingredients:
2 teaspoons crushed garlic
1/4 cup olive oil
1/4 cup dry bread crumbs
1/4 cup grated Parmesan cheese
4 skinless, boneless chicken breast halves

Directions:
1. Preheat oven to 425 degrees F (220 degrees C).
2. Warm the garlic and olive oil to blend the flavors. In a separate dish,
combine the bread crumbs and Parmesan cheese. Dip the chicken breasts in the
olive oil and garlic mixture, then into the bread crumb mixture. Place in a
shallow baking dish.
3. Bake in a preheated oven for 30 to 35 minutes, until no longer pink and
juices run clear.

Makes 4 servings.

Amount per serving:

Calories 306
Protein 30.8g
Total Fat 17.2g
Sodium 251mg
Cholesterol 73mg
Carbohydrates 5.6g
Fiber 0.2g

Turkey Spinach Salad

Ingredients
10 ounces fresh spinach, washed, well drained & stems removed
1 pound SMOKED TURKEY BREAST, cut into thin strips
1 can (10-1/2 ounces) Mandarin orange slices, well drained
1 cup very thinly sliced red onion
1/2 cup salted dry roasted peanuts
1/2 cup golden raisins
1/4 cup olive oil
1 tablespoon white wine vinegar
1 tablespoon mango chutney
3/4 teaspoon curry powder
3/4 teaspoon dry mustard
1/2 teaspoon salt

Tear spinach leaves into bite-sized pieces.
In large bowl, combine spinach, turkey, orange and onion slices, peanuts and
raisins. Cover and chill until serving time.
In 1 cup measure, combine olive oil, vinegar, chutney, curry powder, mustard and
salt. Cover and hold at room temperature.
Just before serving, pour dressing over salad, tossing to coat.

Nutrition Facts
Serving Size 1

Amount Per Serving

Calories 220
Total Fat 12g
Cholesterol 25mg
Sodium 940mg
Total Carbohydrate 16g
Dietary Fiber 3g
Protein 15g

Potato-Salsa Omelet

Nutrition Score per serving:

Calories 330
Protein 41g
Fiber 6g

Ingredients

1 and 1/2 cups diced cooked potatoes (about 5 ounces' worth, or 1 large or 2
small potatoes)
1/3 cup thinly sliced onions
3 Tbsp. canned chopped green chilies, drained
1/2 tsp. chili powder
1/4 tsp. garlic powder
1/4 tsp. ground red pepper
9 egg whites or 8 oz. egg substitute (Egg Beaters)
1 oz. fat-free cheese, shredded Salt & pepper to taste
4-5 Tbsp. salsa

Directions

Scrub potatoes well, then poke several times with a fork. Microwave on high --
about 4-7 minutes or until done. Using a sharp knife, dice into small pieces.
Coat a nonstick skillet with cooking spray. Add potato, onion and green chilies.
Saute over medium heat 2-3 minutes or until lightly browned. Stir in chili
powder, garlic powder and red pepper. Remove from heat and set aside. Using an
electric beater (or a blender), beat egg whites in a bowl until mixed. Add salt
and pepper. Coat a 10-inch nonstick skillet with cooking spray and place over
medium heat. Evenly spread eggs into skillet. Cook two minutes, then spread
potato mixture and cheese evenly on top. Cover and reduce heat to low. Continue
cooking for 12-15 minutes until set. Remove from skillet onto a large plate. Top
with salsa. Makes one bodybuilder-sized serving.

Turkey Cacciatore

Ingredients
1/2 Cup onion, thinly sliced
1/2 Cup green pepper, seeded and cubed
2 Tablespoons margarine
1/4 Pound fresh mushrooms, cleaned and quartered
2 Cloves garlic, minced
1 Can (8 ounces) stewed tomatoes
1 Can (8 ounces) tomato sauce
1/4 Cup dry red wine
1 bay leaf
2 Teaspoons sugar
1/2 Teaspoon dried basil
1/2 Teaspoon thyme
1/2 Teaspoon dried oregano
1/4 Teaspoon salt
4 Turkey thighs (about 3 pounds)

In 3-quart saucepan, over medium heat, sauté onion and green pepper in margarine
until onion is translucent and peppers are tender-crisp. Add mushrooms and
garlic; cook 2 to 3 minutes.
Stir in tomatoes, tomato sauce, wine, bay leaf, sugar, basil, thyme, oregano and
salt. Bring to boil. Add turkey thighs. Reduce heat to low; cover and gently
simmer 1 to 1-1/2 hours, or until turkey is tender and internal temperature of
the center of each turkey thigh reaches 180 degrees F.

Nutrition Facts

Calories 297
Total Fat 11g
Cholesterol 134mg
Sodium 605mg
Total Carbohydrate 10g
Protein 38g

Grilled Salmon With Fresh Basil Sauce

4 thick salmon steaks
2 tablespoons olive oil
2 tablespoons flour
1 teaspoon salt
1 teaspoon black pepper
Fresh Basil sauce
1 1/2 cups fresh basil
1 tablespoon fresh lemon juice
6 tablespoons olive oil
salt and pepper

Clean the grate and wipe it with the olive oil.
Dust the salmon with the flour and salt and pepper.
Lay the fish on the grill and dont touch it for the first 5 mins.
Turn the fish over and grill for a furthur 3 mins.
Remove from grill.
Fresh Basil Sauce:.
place the basil leaves in a food processor with the lemon juice and a little
salt and pepper.
Blend to a paste, and then slowly pour in the olive oil and mix.
Serve drizzled over the grilled salmon.

Nutritional Info

Protein 79.7g
Carbs 4.3g
Cholesterol 233mg
Potassium 1524mg