Combine all ingredients except cooking spray in a bowl.   Form four, 2-inch patties.  Add oil to skillet over medium high heat.  Add patties and cook about 3 minutes on each side until golden brown.  Bake in oven at 350 for about 5 minutes.

Serving Size:1 patty
Calories:97   
Carbohydrates:10g   
Protein:14g   
Fat:6g 
Sodium:104mg         

Oven Roasted Vegetables
Courtesy of Tammie B.

1 tbsp, extra virgin olive oil
1 medium zucchini, sliced
1 medium summer squash, sliced
1 red onion
1 tsp sea salt
½ tsp ground pepper

Heat oven to 400.  Wash and cut zucchini, bell peppers, mushrooms and onions. Season vegetables with salt and pepper. Toss with the olive oil.  Place vegetables in roasting pan in a single layer.  Roast 30-40 minutes, stirring occasionally, until the vegetables are tender.

Serving Size:1 cup
Calories:63     
Carbohydrates:11g  
Protein:2g     
Fat: 2g
Sodium:70mg           

Sloppy Turkey Joes ........................
Courtesy of Tammie B.

2 tbsp extra virgin olive oil
1 lb lean ground turkey
½ red onion, chopped
½ red bell pepper, chopped
1 tbsp Mrs. Dash Hamburger Grilling Seasoning Blend
1 tbsp Brown Sugar Splenda (optional)
1 tbsp Worcestershire sauce
1 cup low sodium tomato sauce
1 tsp chili powder
1 tbsp white vinegar (optional)
1 tbsp mustard
dash of salt and pepper

Place a large skillet over medium high heat. Add extra-virgin olive oil and ground turkey to the pan.  Break up turkey with large spoon as it starts to cook. Chop up red onion and red bell pepper and add to skillet. Stir all together and continue cooking. When meat is cooked, strain any excess oil. Put turkey back in skillet and reduce heat to low. Add salt and pepper to taste.  Mix grill seasoning blend, brown sugar Splenda, Worcestershire sauce and tomato sauce in a small bowl.  Pour this sauce mixture over the meat and mix well. Turn the heat down to simmer and cook the sloppy mixture for 10-15 minutes. Place meat on whole wheat bun or whole wheat bread.  Makes 4 servings.

Serving Size:  4oz (meat only)
Calories:  200 
Carbohydrates:  9g
Protein:  22g   
Fat:  9g
Sodium:  190mg         
**bun not included

Crunchy Broccoli Salad
Courtesy of Tammie B.

4 cups fresh chopped broccoli florets (about 1 head)
¼ cup thinly vertically sliced red onion
¼ cup sliced red bell pepper
¼ cup cranberries or Raisins (optional)
2 ½ tbsp sliced almonds, toasted (optional)
1/8 tsp salt
1/8 tsp freshly ground black pepper
2 tbsp white wine vinegar
1 tbsp organic sugar
1 tbsp olive oil

Combine first 7 ingredients in a large bowl. Combine vinegar, sugar, and oil in a small bowl, stirring with a whisk to combine. Pour vinegar mixture over broccoli mixture; toss gently to coat.  Makes 6 servings.

Serving Size:  ¾ cup
Calories: 84    
Carbohydrates:  13.5g
Protein:  2.6g  
Fat:  3g
Sodium:  84mg           

Baja Fish Tacos ........................
Courtesy of Tammie B.

2 tbsp low sodium taco seasoning
1 tbsp fresh lime juice
1 tbsp fresh orange juice
4 tilapia fillets  or other firm white fish fillets, cut into strips or chunks
1 tbsp extra virgin olive oil
2 cups shredded green cabbage
½ cup chopped green onions
4 (6-inch) Whole Wheat tortillas
 lime wedges

Sauce:
2 tbsp Nayonaise
¼ plain yogurt
1 tbsp low sodium taco seasoning
¼ tsp garlic powder
1 tbsp fresh cilantro
fresh squeezed lime

Combine first 3 ingredients in a medium bowl. Add fish and toss to coat. Heat oil in a large nonstick skillet over medium-high heat.  Add fish and sauté 5 minutes or until fish is done. Combine cabbage, onions, and sour cream (sauce) in a medium bowl.  Warm tortillas according to package directions.  Spoon about ¼ cup cabbage mixture down center of each tortilla. Divide fish evenly among tortillas and fold in half.  Serve with lime wedges. Makes 2 servings.

Serving Size:  6oz (fish only)
Calories:  163
Carbohydrates:  18g
Protein:  14g
Fat:   4.5g
Sodium:  190mg         
** whole wheat tortilla not included

Carrot, Raisin & Pineapple Slaw
Courtesy of Tammie B.

10 oz bag shredded carrots
1 cup diced fresh pineapple
1 cup raisins
2 tbsp fresh lemon juice
2 oranges, juiced
2 tbsp Hain Organic Brown Sugar or Splenda Brown Sugar Blend
dash of sea salt
1 tsp fresh ginger (optional)
2 tbsp poppy seeds (optional)

Combine all ingredients well, using your fingers to toss and coat the carrots thoroughly. Transfer to a container or serving dish. As the salad sits, the raisins will plump a bit and carrots will take on citrus taste.

Serving Size:  1 cup
Calories:  130
Carbohydrates: 22.7g
Protein: 1g      
Fat:  2g
Sodium:  40mg           

Garlicky Green Beans & Baby Carrots
Courtesy of Tammie B.

2 cups fresh (trimmed and washed) or frozen French blend wax beans  & baby carrots
1 tbsp Olive Oil
1/8 tsp sea salt
1/8 tsp freshly ground black pepper
2 tsp minced garlic
1 tsp Braggs Liquid Aminos (all purpose seasoning)
 
Cook beans in boiling water for 2 minutes then drain, or steam green beans in steamer.  Heat  olive oil in a small skillet over medium heat.  Add beans, salt, pepper and garlic and cook for 2 minutes. Beans will be somewhat crunchy. For a softer bean, cook in boiling water for up to 10 minutes.

Serving Size:  ¾ cup
Calories: 54    
Carbohydrates:  8.4g
Protein:  2.1g  
Fat:  2.1g
Sodium:  70mg           

Black-Eyed Pea Salad ..................
Courtesy of Tammie B.

2 (15.5 oz) cans of black-eyed peas (rinsed & drained) or dried & cooked black-eyed peas
1 large tomato, chopped
1 medium red bell pepper, chopped
1 medium green bell pepper, chopped
½ red onion, diced
1 stalk celery, chopped
1 tbsp chopped fresh parsley
3 tbsp balsamic vinegar
2 tbsp olive oil
2 tbsp balsamic vinegar
salt and pepper to taste

In a medium bowl, toss together black-eyed peas, tomato, red bell pepper, green bell pepper, red onion and parsley. In a small bowl, mix balsamic vinegar and olive oil. Season with salt and pepper. Toss into vegetables. Cover and chill in refrigerator 8 hours or overnight.  Makes 8 servings.

Serving size:  ½ cup
Calories:  133
Carbohydrates:  19.4g
Protein:  5.8g  
Fat:  4.1g
Sodium:  80mg           

Grilled or Roasted Veggie Wrap
Courtesy of Tammie B.

2 minced garlic cloves
2 tbsp extra virgin olive oil
Freshly ground black pepper
¼ cup Balsamic vinegar
3-4 portabella mushrooms, sliced
2-3 roasted red bell peppers, cut in strips
2-3 zucchini, sliced
1 red onion, sliced in ½ inch thick circles
2-3 low carb, whole wheat tortillas or brown rice tortillas
fresh salsa

Combine garlic, olive oil and balsamic vinegar in small bowl.  Season vegetables with salt and pepper then toss with the olive oil mixture. Wash and cut bell peppers, zucchini, mushrooms and onions. Place vegetables, cut side down on the hot grill and cook on each side until soft. Or, coat a baking pan with nonstick cooking spray and spread vegetables across pan. Roast uncovered, stirring twice until the vegetables are tender, 25-30 min. Heat a dry large frying pan over med. Heat. One at a time, heat the tortillas in the hot pan on each side until softened, about 20 seconds per side.  Divide vegetables on lower half of each tortilla. Spread cooked brown rice on each tortilla. Top with ½ tbsp of fresh salsa. Fold in both sides of each tortilla up over filling, and then roll to close. Cut each tortilla roll in half on a diagonal.

Serving Size:  1 cup (vegetables only)
Calories: 63
Carbohydrates: 11g  
Protein: 2g
Fat: 2g
Sodium:  70mg
** tortilla and salsa not included

Corn and Black Bean Salad .............
Courtesy of Tammie B.

2 cups frozen corn kernels
1 cup diced red bell pepper (about 1 large)
½ cup chopped red onions
½ cup chopped fresh cilantro
1 (15 oz) can black beans, rinsed and drained
¼ cup red wine vinegar
1 tsp Organic Cane Sugar
2 tsps Olive Oil
½ tsp garlic powder
½ tsp ground cumin
½ tsp chili powder
½ tsp freshly ground black pepper
Dash of salt

Combine corn, bell pepper, onions, cilantro, and beans in a medium bowl. Combine vinegar and remaining ingredients in a small bowl. Drizzle vinegar mixture over corn mixture; toss well. Cover and chill 30 minutes.  Makes 10 servings.

Serving Size:  ½ cup
Calories:  74   
Carbohydrates: 14.4g
Protein:  3.4g  
Fat:  2.3g
Sodium:  208mg