Brown meat with the onions. Combine all ingredients in pot. Add a pinch of garlic powder, basil, pepper and red pepper flakes. Cover and simmer on low for 1 hour, stirring every 15 minutes.

OLD FASHION SLOPPY JOES
1 tbsp olive oil
1 small onion, finely chopped
1 garlic clove, finely chopped
1 red bell pepper, finely chopped
1 lb ground turkey
1 6 oz can tomato sauce
1 ½ tsp chili powder
1/8 tsp cinnamon
1/8 tsp pepper
1 tsp kosher salt
½ cup reduced fat cheddar cheese
100% whole wheat hamburger buns, toasted, or 100% whole wheat pita pockets

Heat oil in saucepan, add onion, garlic and bell pepper, cook until soften. Add the ground meat. Stir in tomato paste, chili powder, pepper, cinnamon, and salt. Simmer and stir occasionally, until sauce thickens. Spoon onto bread and top with cheese.

SWEET AND SOUR MEATBALLS
1 pound ground turkey or ground chicken
1 container ketchup
1 jar chili sauce
1 can crushed pineapple in its own juice

Pour ketchup, chili sauce and pineapple into large soup pot and stir over low heat. Take meat and make small balls and put all into uncovered pot. Keep heat on low and shake pot every 5-10 minutes or so. Do not stir as the meatballs will break. Continue this on low setting for 2-3 hours. Make sure to shake pot every 5-10 minutes so they do not stick to the bottom. Serve over rice.

CHICKEN MEATBALLS WITH SPAGHETTI SQUASH
1 pound ground white meat chicken place in a large bowl and add
½ cup italian bread crumbs (or whole wheat bread crumbs)
¾ tsp garlic powder
½ tsp ground black pepper
½ tsp oregano -or whatever seasonings you like to taste
mix with hands and shape mixture into meatballs in a large nonstick skillet,
heat 1 tbs olive oil over medium heat add meatballs, and cook until golden brown on outside, about 5 minutes. Add 1 28 oz can whole tomatoes in puree (break up tomatoes 1st using fingers or fork) or you can use any tomato sauce bring to a boil and reduce heat to a simmer; cover, and cook 15 minutes. Uncover and cook about 15 minutes more.

Spaghetti squash preheat oven to 400 with a fork, prick whole spaghetti squash all over place on baking sheet; bake until soft to the touch, about 1 hour when cool enough to handle, halve squash crosswise. scoop out seeds; discard; scrape flesh into strands with a fork into a bowl

2 ways to make this
easy... season with salt, pepper and some olive oil and mix
or… in a large skillet, heat 2 tbs olive oil over low head; add 1 tbs crushed garlic and cook about 4 to 5 minutes add squash; season with salt and pepper cook, tossing frequently, until squash is very hot, about 5 minutes

Serve with meatballs and sauce over top of squash sprinkle with Permesan cheese this whole dish can be made several hours prior to serving.. meatballs and sauce can stay warm on stove and the squash can cool for about 1 hour before cutting it open

SPAGHETTI PIE
6 oz cooked 100% whole wheat thin spaghetti or angel hair pasta
1 tbsp trans fat free margarine
2 beaten egg whites
1 tsp garlic powder
1/3 cup parmesan cheese grated
1 cup small curd low fat cottage cheese
1 tbsp parsley (optional)
1 ½ cup reduced fat shredded mozzarella cheese
1 jar spaghetti sauce (large)

Toss spaghetti with margarine, eggs, garlic and parmesan cheese. Grease 10" pie plate with pam, put in spaghetti, mix cottage cheese and parsley and spread evenly over spaghetti. Top with spaghetti sauce (about ½ jar). Put mozzarella cheese on top of sauce and cover with aluminum foil and bake at 350 degrees for 30 minutes.
Uncover and bake for another 5-10 minutes. Take out and let sit for 5-10 minutes. Can add ground turkey to the sauce.

BAKED ZITI
2 cloves garlic
lg can whole tomatoes
sm can diced tomatoes
basil
1 tbsp butter
2 tbsp flour
2/3 c skim or 2% milk
1 C Parmesan cheese
fresh mozzarella slices
100% whole wheat Ziti noodles with lines

Red sauce: Put olive oil in pan and add garlic, whole & diced tomatoes, salt and pepper. Cook and when done add basil.
White sauce: Put butter and flour in pan cook together. Add milk & stir. When thickened add parmesan cheese. Toss pasta with both sauces and put into square pyrex. Add fresh mozzarella cheese on top and broil.

LEMON CHICKEN FETTUCINE
4 boneless, skinless chicken breasts
lemon pepper
12 oz 100% whole wheat fettuccine noodles
1 tblsp extra virgin olive oil
2 garlic cloves
1 C green beans
2/3 C white grape juice
1 lemon (juiced)
1/2 C parmesan cheese

Lightly brush chicken with olive oil and sprinkle with lemon pepper. Grill on medium high for 10 minutes on each side. Cook fettuccine & drain. Heat oil and butter in saucepan. Add garlic and beans and sauté until garlic begins to brown. Add juices and reduce (about 4 minutes). Add pasta, coating completely. Fold into serving bowl, add parmesan, salt and pepper. Top with sliced chicken.

TURKEY CHILI
3 lb ground turkey
½ bag chopped frozen onion
pinch pepper and garlic
sauté the above until meat is brown
Add the following ingredients to the above
2 cans low salt tomato soup
1 can dark kidney beans
1 can chili beans in zesty sauce
24 oz low salt tomato juice
28 oz seasoned diced tomatoes
3 pkgs chili seasoning

Cook on low for 2 hours, stirring occasionally. Then take out ¼ soup mix and put in blender and puree. Pour blended mix back into pot and stir well. Let simmer for another 15-20 minutes or until ready to eat. Can top with cheddar/mozzarella cheese or put in bread bowl.

TURKEY MEATLOAF
1 ½ lb ground turkey
1 medium onion finely chopped
8 oz can tomato sauce
4 oz can of mild green chilies chopped
½ tsp garlic powder
1 tbsp chili powder
1 egg

Mix all ingredients, BUT only ½ of the can of tomato sauce. Spray a loaf pan. Pour mixture into pan, spread the rest of the tomato sauce on top and bake in the oven, uncovered, for 1 hour at 375 degrees. Let stand for 10-20 minutes after. Can make more fun for kids by cooking in cupcake pan and adding mashed potatoes for frosting and peas for sprinkles.

TURKEY BREAST
Turkey breast
Jar of honey flavored (or sweet flavor) BBQ sauce
Can of diced Pineapples

Combine ingredients and pour over turkey breast. Keep uncovered and put in oven, or place it on the BBQ. If you use the BBQ, heat only one side and place the turkey on the other side. Wait till the tip pops out.

EASY CHICKEN ENCHILADAS
Rotisserie chicken
100% whole wheat tortillas
1 can mild enchilada sauce
Reduced fat mexican cheese

Shred the chicken and place into center of tortilla. Then add some cheese and some enchilada sauce on top of the chicken and roll the tortilla. Place seam down into pam coated casserole dish. Pour the rest of the enchilada sauce over the tortillas and then the rest of the cheese as well. Bake 375 for 20 minutes. Great if you add refried beans, too.

CHICKEN BURGERS
1 lb ground chicken
1 can Soy Vey Teriyaki sauce
1 small onion, chopped

Combine all ingredients and form into patties. Place on grill or in oven until desire.

BBQ CHICKEN BURGER
1 tablespoon olive oil
1 small red onion, 1/2 finely chopped
2 cloves garlic, finely chopped
2 tablespoons tomato paste
1 teaspoon sugar
1 tablespoon Worcestershire sauce
1 tablespoon hot sauce
1 1/4 pounds ground chicken
1 tablespoons grill seasoning

Melt butter over med heat. Add chopped onions, garlic and tomato paste and saute them for 5 minutes. Sprinkle in sugar and remove from heat. Cool in a bowl, 5 minutes. Add tomato paste, Worcestershire, hot sauce to bowl and combine. Add chicken to the bowl then grill seasoning and combine the burgers and form 4 patties. Heat olive oil and cook patties (app 6 minutes on each side)

APRICOT CHICKEN
Chicken breasts
1 jar apricot jam
1 jar fat free Italian Wishbone Dressing
1 pkg Liptons onion soup mix

Combine all ingredients and pour over chicken. Bake for 1 hour covered and ½ uncovered at 350 degrees.

SPICY TOMATO CHICKEN
In a pyrex pour 1 jar Campbell’s reduced sodium tomato juice and one package of italian seasoning. Mix well and place chicken breasts into the pyrex and cook, covered at 350 degrees for 1 hour and uncovered for 15-30 minutes, depending on if its bone-in or just breasts.

TOMATO AND ARTICHOKE CHICKEN
Chicken breasts
2 cans diced tomatoes
1 can artichokes, drained
¼ c white cooking wine
3 garlic cloves, chopped
2 tsp balsamic vinegar
pinch of red pepper flakes
2 tsp chopped parsley

Combine all ingredients. Cook over medium heat, stirring occasionally, until mixture comes to a boil. Reduce to low. Season chicken with salt, pepper and garlic powder, then arrange chicken over mixture, spooning a bit of sauce over each piece of chicken. Cover and cook until chicken is tender.

PARMESEAN-CRUSTED CHICKEN
2 eggs
1 tsp canola oil
Pinch of salt and pepper
4 boneless, skinless chicken breasts
½ cup grated Parmesan cheese
1 cup marinara or pizza sauce (I like Whole Foods brand)

Preheat oven to 400 degrees. Lightly pound chicken to ½” thickness. Coat grill pan (or regular pan if you do not have a grill pan) with canola oil over medium heat. Crack eggs and separate yolks from whites. (Instead of eggs, can use wishbone italian dressing) Place only the egg whites in the bowl. Mix in salt and pepper. Spread Parmesan cheese on a large plate. Dip chicken in egg white mixture and dredge in Parmesan cheese. Gently place chicken in hot pan and cook over medium heat until golden brown (2 minutes on each side). Place grill pan in oven and bake for 10-15 minutes until done. Serve with ¼ cup marinara sauce drizzled over each chicken breast.

SESAME CHICKEN
6 chicken breasts pounded
¾ cup apricot jam
¾ cup dijon mustard
6 tbsp sesame seeds

Place chicken in Pam coated pyrex dish. Combine mustard and jam spread over chicken. Sprinkle with sesame seeds. Bake 350 for 20-30 minutes depending on the thinness of the chicken.

VEGETABLE STIR-FRY WITH TOFU
4 tbsp olive oil
8 oz firm tofu, well drained, cut into 1/2-inch cubes
2 tbsp minced peeled fresh ginger
3 garlic cloves, minced
1 lb fresh shiitake mushrooms, stems trimmed, caps sliced
2 c broccoli florets
2 red bell peppers, cut into strips
2 bunches green onions, cut into 1-inch pieces
1/2 c cooking white wine
1/4 c soy sauce
1 tbsp sesame oil

Heat 2 tbsp olive oil in large nonstick skillet or wok over high heat. Add tofu; stir gently until starting to brown around edges, about 4 minutes. Using slotted spoon, transfer to bowl. Add 2 tbsp oil, ginger and garlic to skillet; stir 1 minute. Add mushrooms; stir-fry until tender and golden around edges, about 5 minutes. Add broccoli, bell peppers and green onions; stir-fry until vegetables are crisp-tender, about 3 minutes. Return tofu to skillet; stir to mix. Stir in white wine, soy sauce and sesame oil; simmer 1 minute. Season with salt and pepper.

TUNA NOODLE CASSEROLE
4 small cans of tuna or 2 large cans (tuna canned in water)
1 can mushrooms
1 can small sweet peas
1 can crushed pineapple in its own juice
1 box 100% whole wheat pasta (rotini or shells work well)
Miracle Whip Lite or Hellman's just too good
Kraft lite done right salad dressing or other italian dressing
1 bag reduced fat shredded mozzarella cheese (Sargento)

Cook pasta. Make tuna salad with tuna and mayo or miracle whip, Mix all ingredients together with a little salad dressing. Pour mixture into a pyrex and cover with cheese. Bake in oven at 350 until cheese begins to brown

GRILLED TOFU AND CORN SALAD
2 cans yellow corn
1 can white corn
1 red pepper, chopped
1 8 oz can snow peas, chopped
½ small red onion, chopped
2 c grilled or baked tofu

mix everything into a bowl and 3 tbsp olive oil and salt and pepper. Can be used as a salsa over chicken, also.

WHITE FISH / TALAPIA PIZZA
Filets of fish. Season the fish first, with oregano and garlic powder. Pour marinara sauce over fish. Then sprinkle with mozzarella cheese and parmesan. Bake in oven at 350 degrees for 20 minutes and then broil for 10 minutes to brown.

GREEK-STYLE SHRIMP
1 tsp olive oil
5 garlic cloves, minced
2 28 oz cans whole tomatoes, drained and coarsely chopped
½ c chopped fresh parsley, divided
1 ¼ lbs. Large shrimp, peeled and de-veined
½ c crumbled feta cheese
2 tbsp fresh lemon juice
¼ tsp fresh ground pepper

Preheat oven to 400 degrees.
Heat oil in large sauté pan over medium heat. Add garlic, sauté 30 seconds, add tomatoes and ¼ c parsley. Reduce heat and simmer 10 minutes.
Add shrimp and cook 5 minutes. Pour mixture into a 13-by-9 pyrex, sprinkle with cheese and bake at 400 degrees for 10 minutes. Sprinkle with ¼ cup parsley, lemon juice and pepper.

SALMON WITH BROWN SUGAR GLAZE
¼ cup packed light brown sugar
2 tbsp Dijon mustard
2 tbsp chopped fresh dill, or 2 tsp dried
4 (6 oz.) salmon filets
½ tsp salt
½ tsp coarsely ground black pepper

Spray broiler pan with nonstick spray. Preheat the broiler. Whisk together the brown sugar, mustard, and dill. Sprinkle both sides of the salmon with salt and pepper. Place the salmon on the broiler pan and spoon the brown sugar glaze on top. Broil until cooked through.

FISH TACOS
3 tilapia fillets halved and quartered served 3 people nicely (makes about 5 tacos)
slaw can be made ahead of time and kept in the refrigerator

1/2 cup reduced-fat sour cream
juice of 1 lime
coarse salt and ground pepper
1 10oz bag shredded red cabbage
4 scallions, thinly sliced
1 jalapeno chile, halved lengthwise, one half minced
2 tablespoons olive oil
3-4 tilapia fillets halved lengthwise and quartered
100% whole wheat flour tortillas (6-inch)
1/2 cup fresh cilantro leaves (optional)

1) In a large bowl, combine sour cream and lime juice; season with
salt and pepper. Transfer half the mixture to another container, set
aside for serving. Toss cabbage, scallions, and minced jalapeno with
remaining sour-cream mixture. Season again with salt and pepper. If
you don't like the taste of raw scallions, sauté the sliced scallions
and minced garlic by spraying sauté pan with cooking spray and sauté
for a couple of minutes. Let the mixture cool then combine it with
cabbage and sour-cream mixture.

2)In a large nonstick skillet, heat oil and remaining jalapeno half
over medium to medium-high heat; swirl to coat bottom of pan. Season
fish on both sides with S & P. I two batches (start with larger
pieces), cook fish until golden brown on both sides; 5-6 minutes.
Discard jalapeno.

3)Meanwhile, warm tortillas according to package instructions.

4: To make tacos, fill tortillas with slaw, fish, and fresh cilantro
leaves. Drizzle with reserved sour-cream mixture. Add salsa or hot
sauce if desired.

TACO SOUP
48 oz Randles white northern beans
2 small cans of corn
28 oz canned diced tomatoes
1 ½ cups of water
1 pkg taco seasoning mild – low sodium
1 pkg Hidden Valley ranch dip (not the dressing)

Combine all ingredients and cook on low for 1 hour. Mix well and keep stirring.
You can brown some meat on the side to make it heartier.