Spinach Salad with Turkey

Spinach Salad with Turkey

This simple spinach and turkey salad has a bold citrus and garlic dressing.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings
Ingredients:
¼ cup fresh orange juice
2 Tbsp. red wine vinegar
2 tsp. extra-virgin olive oil
2 cloves garlic, finely chopped
10 oz. fresh spinach, stems removed (about 6 cups)
½ medium red onion, finely sliced
1 medium tomato, chopped
1 cup sliced mushrooms
12 oz. cooked turkey breast
Preparation:
1. Combine orange juice, vinegar, oil, and garlic in a small bowl; whisk to blend. Set aside.
2. Combine spinach, onion, tomato, mushrooms, and turkey in a large serving bowl; mix well.
3. Drizzle dressing over salad; toss gently to blend.
4. Divide evenly between 4 serving plates.
Nutritional Information (per serving):

Calories: 137

Fat: 4 g

Saturated Fat: 1 g

Cholesterol: 38 mg

Sodium: 420 mg

Carbohydrate: 9 g

Fiber: 2 g

Sugar: 5 g

Protein: 18 g

White Fish with Tomato Salsa

White Fish with Tomato Salsa

This flaky white fish is easy to make and high in protein. Cooking it with fresh tomatoes and herbs gives it tons of flavor.

Total Time: 19 min.
Prep Time: 10 min.
Cooking Time: 9 min.
Yield: 4 servings
Ingredients:
1 medium red tomato, finely chopped
1 medium yellow tomato, finely chopped
5 fresh basil leaves, chopped
1 Tbsp. olive oil
1 Tbsp. balsamic vinegar
Sea salt and ground black pepper (to taste; optional)
4 (4-oz.) each white fish fillets (like cod, halibut, or tilapia)
Preparation:
1. Preheat grill or broiler on high.
2. Combine tomatoes, basil, oil, and vinegar in a medium bowl; mix well.
3. Season with salt and pepper if desired; mix well. Set aside.
4. Top baking sheet with foil. Top with fish and tomato salsa. Pull up sides of foil and close, leaving a small opening at the top.
5. Grill or broil for 7 to 9 minutes. Open foil carefully (steam will come out). Fish should flake easily when tested with a fork.
Nutritional Information: (per serving)

Calories: 140

Fat: 4 g

Saturated Fat: 1 g

Cholesterol: 49 mg

Sodium: 76 mg

Carbs: 3 g

Fiber: 1 g

Sugars: 1 g

Protein: 21 g

Chunky Vegetable Chili Recipe

Chunky Vegetable Chili

Cook up this chili for a serious serving of veggies!

Total Time: 55 min.
Prep Time: 15 min.
Cooking Time: 40 min.
Yield: 6 servings
Ingredients:
2 tsp. olive oil
2 medium sweet potatoes, peeled, cubed
1 medium onion, chopped
1 medium yellow bell pepper, coarsely chopped
1 Tbsp. chile powder
1 tsp. ground cumin
1 (28-oz.) can whole tomatoes, undrained
1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed
1 (15-oz.) can black beans, drained, rinsed
1 (8-oz.) can tomato sauce, no sugar added
1 medium zucchini, cubed
6 Tbsp. nonfat plain yogurt
Preparation:
1. Heat oil in large saucepan over medium-high heat.
2. Add sweet potatoes, onion, and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
3. Add chile powder, cumin, tomatoes, chickpeas, beans, and tomato sauce. Bring to a boil. Reduce heat to low; gently boil, stirring occasionally, for 20 minutes.
4. Add zucchini; cook, stirring occasionally, for 6 to 10 minutes, or until zucchini is tender.
5. Top each serving with 1 Tbsp. yogurt.

Calories: 216

Fat: 3 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 876 mg

Carbs: 39 g

Fiber: 10 g

Sugars: 10 g

Protein: 10 g