A Fare of the Heart

Mini Turkey Sliders on Bun

Ingredients

• 1 lb. lean ground Turkey
• ½ cup shredded cheddar cheese
• ¼ cup plain bread crumbs
• ½ small yellow onion, grated
• 1 teaspoon salt
• ½ teaspoon pepper
• 1 teaspoon olive or canola oil
• 8 whole wheat cocktail buns
• Lettuce, sliced tomato, ketchup, mustard

Preparation
Combine turkey, cheese, bread crumbs and grated onion. Mix just until combined. Season with salt and pepper and mix. Form into eight patties.

Heat oil in a large nonstick skillet over medium heat. Add turkey sliders and cook until browned and cooked through, about 5 minutes per side.

Serve each slider on a whole wheat bun with lettuce, tomato, ketchup and mustard, if desired.

Nutrition Analysis:
370 calories, 13 grams fat, 100mg cholesterol, 470 mg sodium, 37 gm carbohydrate, 3gm fiber, 33gm protein.

Source: hyvee.com

Soothing Tomato Vegetable Soup

The beauty of soup is that any water-soluble nutrients that leach into the cooking water are consumed when you eat the soup!

Ingredients

• 1 Tbsp. Olive Oil
• 1 small Onion, chopped
• 1 Cup Celery, chopped
• 1 can (28oz.) Diced Tomatoes
• 2 Roasted Red Peppers from a jar, chopped (or fresh red or green Peppers)
• 2 tsp. dried Basil (or fresh)
• 3 cups Chicken Broth (canned, home-made, or chicken bouillon cubes)
• 1 cup Favorite Fresh Vegetables, chopped (carrots, zucchini, turnips, potatoes, etc.)
• 1 tsp. Worcestershire sauce, or to taste
• 1 tsp. Freshly Ground Black Pepper, or to taste
• 1 tsp. Salt, or to taste
• 2 Tbsp. grated Parmesan Cheese, for Garnish
• ¼ cup Chopped Fresh Parsley (or dried), for Garnish

Preparation
In large soup pot, heat olive oil over medium heat and sauté onion and celery for 4 minutes.

Add tomatoes, peppers, basil and broth and favorite vegetables.

Bring to boil, then reduce heat to low.

Add Worcestershire sauce, salt and pepper.

Cover and simmer for 10 minutes.

Serve with garnishes.

Yield: 6 Servings

Nutrient Content Per Serving: 76 calories, 2g fat, 11gm carbohydrates, 3gm protein, 3gm dietary fiber, 558mg. sodium.

Healthy Oriental Salad

Ingredients

• 1 pkg. cabbage slaw
• ¼ cup green onions, chopped
• ½ cup carrots, shredded
• ¼ cup slivered almonds
• Dressing:
• ½ cup sugar
• ½ cup cider vinegar
• ½ cup oil, canola or olive
• ½ teaspoon seasoning salt
• ½ teaspoon crushed black pepper

Preparation
Lightly brown slivered almonds in 325º oven for 5-6 minutes. Cool. Add to cabbage, onions and carrots. Prepare salad dressing in a shaker, or mix with wire whip. Add dressing to salad mix and toss. Refrigerate 2-4 hours before serving.

Serves: 6

Nutrition Analysis:
109 calories, 7gm fat, 1gm cholesterol, 340mg sodium, 8gm carbohydrate, 3gm fiber, 2gm protein.

Chocolate-Fudge Cookie Bites

Ingredients

• 1/3 cup unsweetened cocoa
• 1/4 cup margarine, softened
• 3/4 cup sugar
• 4 oz unsweetened applesauce
• 1 tsp vanilla extract
• 1 1/2 cup(s) all-purpose flour
• 1 tsp baking powder
• 1/4 tsp table salt
• 2 tbsp powdered sugar

Preparation

1. Preheat oven to 375ºF. Coat two nonstick cookie sheets with cooking spray.
2. Place cocoa, margarine and sugar in a medium bowl; beat with an electric mixer. Add applesauce and vanilla; beat to blend. Stir together flour, baking powder and salt. Stir flour mixture into cocoa batter by hand.

Serves: 48: 1 cookie per serving.

Nutrition Analysis:
85 calories, 3gm fat, 12 gm carbohydrate, 1gm protein, 0 cholesterol, 215 mg sodium.

Weight Watcher POINTS per serving | 1

Source: weightwatchers.com

Crispy Potato Skins

Dietitian's tip: You can use any number of herbs or spices to season the potato skins. Try fresh basil, chives, dill, garlic, cayenne pepper, caraway seed, tarragon or thyme.

Ingredients:

• 2 medium russet potatoes
• Butter-flavored cooking spray
• 1 tablespoon minced fresh rosemary
• 1/8 teaspoon freshly ground black pepper

Preparation
Preheat the oven to 375 F.

Wash the potatoes and pierce with a fork. Place in the oven and bake until the skins are crisp, about 1 hour.

Carefully — potatoes will be very hot — cut the potatoes in half and scoop out the pulp, leaving about 1/8 inch of the potato flesh attached to the skin. (Save the pulp for another use.)

Spray the inside of each potato skin with butter-flavored cooking spray. Press in the rosemary and pepper (or desired spices). Return the skins to the oven for 5 to 10 minutes. Serve immediately.

Nutritional Analysis Per Serving size: 2 potato skin halves:
114 Calories, 0gm Fat, 0mg Cholesterol, 2gm Protein, 12mg Sodium, 27gm Carbohydrate, 4gm Fiber

Source: Source: mayoclinic.com