McKinley Grapevine

Shredded Turkey & Pinto Bean Burritos

http://www.eatingwell.com/recipes/shredded_turkey_pinto_bean_burritos.html

From EatingWell: October/November 2006

We created this with leftover turkey in mind. Leftover or rotisserie chicken can also be used. Make it a Meal: Serve with guacamole and chopped jalapeno peppers and/or hot sauce – and a cold cerveza.

6 servings | Active Time: 20 minutes | Total Time: 40 minutes
Ingredients

1 tablespoon canola oil
1 medium onion, halved and sliced
2 cloves garlic, minced
1 tablespoon ground cumin
1 teaspoon chile powder
1 15-ounce can diced tomatoes with green chiles
2 tablespoons lime juice
4 cups shredded cooked turkey or chicken
1 15-ounce can pinto beans, rinsed
6 10-inch whole-wheat flour tortillas or wraps, warmed (see Tip)
3/4 cup grated Monterey or pepper Jack cheese
2 cups shredded green cabbage

Preparation

Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until softened, about 2 minutes. Stir in garlic, cumin and chile powder and cook for 30 seconds. Add tomatoes and lime juice; bring to a boil. Reduce heat to a simmer and cook until the onions are very soft, 16 to 20 minutes. Stir in turkey (or chicken) and beans and continue cooking until the mixture is heated through, 3 to 5 minutes more. Divide the turkey-bean mixture among tortillas (or wraps). Top each with cheese and cabbage, roll into burritos and serve.

Nutrition

Per serving : 392 Calories; 12 g Fat; 5 g Sat; 4 g Mono; 84 mg Cholesterol; 37 g Carbohydrates; 38 g Protein; 6 g Fiber; 652 mg Sodium; 616 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 4 lean meat
Tips & Notes

Make Ahead Tip: Prepare the filling (Step 1), cover and refrigerate for up to 2 days.

Tip: To warm tortillas: Wrap in foil and bake at 300°F until steaming, or wrap in barely damp paper towels and microwave on High for 30 to 45 seconds.

Sweet Southern Egg Salad

http://www.eatingwell.com/recipes/southern_egg_salad.html

From EatingWell:  March/April 2012Crunchy celery, gherkin pickles and sweet onion flavor this Southern-style egg salad recipe. Serve on pumpernickel toast or a bed of lettuce.

4 servings, about 3/4 cup each | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

• 3 tablespoons nonfat plain yogurt
• 3 tablespoons low-fat mayonnaise
• 2 teaspoons mustard
• 1/4 teaspoon freshly ground pepper
• 1/8 teaspoon salt
• 8 hard-boiled eggs (see Tip)
• 1/2 cup thinly sliced celery
• 1/4 cup chopped sweet gherkin pickles
• 3 tablespoons chopped sweet onion

Preparation

1. Combine yogurt, mayonnaise, mustard, pepper and salt in a medium bowl.
2. Halve eggs and discard 4 of the yolks (or save for another use). Add whites and the remaining 4 yolks to the bowl and mash to desired consistency. Gently stir in celery, gherkins and onion.

Nutrition

Per serving : 132 Calories; 7 g Fat; 2 g Sat; 2 g Mono; 189 mg Cholesterol; 6 g Carbohydrates; 11 g Protein; 0 g Fiber; 396 mg Sodium; 204 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 1/2 lean meat, 1/2 fat

Tips & Notes

• Tip: To hard-boil eggs, place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and cover the eggs with ice-cold water. Let stand until cool enough to handle before peeling.

Rice, Cheddar & Spinach Pie

http://www.eatingwell.com/recipes/rice_cheddar_spinach_pie.html

From EatingWell: March/April 2012

This rice, spinach and Cheddar pie is a cinch to prepare—especially if you have leftover cooked rice. If you don’t, follow package directions for 4 servings to get about 3 cups cooked rice. Serve with steamed artichokes with light mayo mixed with lemon for dipping.

6 servings | Active Time: 15 minutes | Total Time: 45 minutes
Ingredients

3 tablespoons extra-virgin olive oil
1 small onion, finely chopped
3 cloves garlic, minced
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
3 cups cooked instant or quick-cooking brown rice
1 cup diced extra-sharp Cheddar cheese
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
4 large eggs
1/4 cup nonfat milk

Preparation

Preheat oven to 425°F. Generously coat a 9-inch pie pan with cooking spray.
Heat oil in a large skillet over medium heat. Add onion and cook, stirring frequently, until beginning to brown, about 5 minutes. Add garlic and spinach; cook, stirring, 1 minute more. Transfer to a large bowl. Add rice, cheese, pepper and salt to the bowl and stir to combine.
Whisk eggs and milk in a medium bowl. Stir into the spinach-rice mixture. Transfer to the prepared pan and smooth the top with a spatula.
Bake the pie until lightly browned in spots, about 25 minutes. Let stand for 5 minutes before cutting into wedges.

Nutrition

Per serving : 340 Calories; 18 g Fat; 6 g Sat; 8 g Mono; 144 mg Cholesterol; 30 g Carbohydrates; 14 g Protein; 3 g Fiber; 309 mg Sodium; 300 mg Potassium

2 Carbohydrate Serving

Tortilla Arcos de la Frontera

http://www.eatingwell.com/recipes/tortilla_arcos_de_la_frontera.html
From EatingWell: September/October 1992

A Spanish tortilla is a dense, moist omelet, usually made with potatoes. Serve alongside roasted red peppers drizzled with sherry vinegar

6 servings | Active Time: 40 minutes | Total Time: 50 minutes
Ingredients

1 tablespoon extra-virgin olive oil
4 all-purpose potatoes, (about 1 1/2 pounds), peeled and cut in 1/8-inch-thick slices
2 Cubanelle (sweet frying) peppers, cored, seeded, and thinly sliced
1 onion, thinly sliced
3/4 teaspoon salt
Freshly ground pepper, to taste
3 large eggs
3 large egg whites

Preparation

Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-low heat. Add potatoes, peppers and onions. Season with 1/2 teaspoon of the salt and a generous grinding of pepper. Cover and cook for 15 minutes, turning the vegetables occasionally, until potatoes are tender and lightly browned. Set aside to cool slightly.
Beat eggs, egg whites, 1/4 teaspoon salt and a generous grinding of black pepper in a large bowl with a whisk or a fork. Add the cooled potato mixture and mix to thoroughly coat the vegetables with eggs. Wipe the skillet clean.
Pour the remaining 1 1/2 teaspoons oil into the skillet and heat over medium heat. Add the egg mixture, spreading the vegetables evenly across the pan. Cook for 4 to 5 minutes until the underside is browned. (It should be slightly soft in the center.) Invert a large plate over the pan and turn out the tortilla onto the plate. Slide the tortilla back into the skillet. Cook for 2 to 3 more minutes, or until the underside is brown. The tortilla should be firm but still moist. Transfer to a serving plate and and let stand a minute or two before cutting into wedges. Serve hot or at room temperature.

Nutrition

Per serving : 174 Calories; 5 g Fat; 1 g Sat; 3 g Mono; 106 mg Cholesterol; 25 g Carbohydrates; 7 g Protein; 3 g Fiber; 361 mg Sodium; 502 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 vegetable, 1 fat

Vegetarian Meatloaf: http://www.sparkpeople.com

Ingredients:

1.5 cups dried lentils, rinsed
2 yellow onions
1/4 cup olive or canola oil
3 cups brown rice (cooked)
1 (6-ounce) can of tomato paste
1/2 cup ketchup
1 tsp marjoram
1 tsp sage
1 tsp garlic powder
1/2 cup cherry tomatoes, quartered
3/4 cup tomato sauce (or pasta sauce)
Additional ketchup or salt to taste

Directions:

Rinse the lentil and cook them in 3-4 cups water until soft (about 30 minutes). Drain excess liquid. Mash lentils slightly.

Meanwhile, peel and chop both onions, cooking them on a skillet with the oil until translucent or golden.

In a large pot or bowl, combine mashed lentils with onions, rice, tomato paste, spices, quartered tomatoes, and pasta sauce until mixed well.

Press mixtured into a well-oiled loaf or baking dish. Spread 1/2 cup ketchup across the top. Bake at 350-degrees for 1 hour.

Add additional ketchup to taste. Will keep (covered) in the refrigerator for 7-10 days.

Nutritional Info
• Servings Per Recipe: 10
• Amount Per Serving
• Calories: 249.4
• Total Fat: 3.9 g
• Cholesterol: 0.0 mg
• Sodium: 427.5 mg
• Total Carbs: 44.9 g
• Dietary Fiber: 9.5 g
• Protein: 10.9 g

Recipe submitted by SparkPeople user COACH_NICOLE.

Turkey Meatloaf http://www.myrecipes.com

Ingredients
• 1 tablespoon olive oil
• 1 large onion, chopped (1 1/2 cups)
• 2 garlic cloves, minced
• 3/4 teaspoon salt, divided
• 1/2 teaspoon pepper, divided
• 1 1/2 tablespoons Worcestershire sauce
• 1/3 cup fat-free, less-sodium chicken broth
• 3 tablespoons ketchup, divided
• 1 3/4 pounds ground turkey, 97% lean
• 3/4 cup dry breadcrumbs
• 1 large egg, lightly beaten
• 1 large egg white, lightly beaten

Preparation
1. 1. Preheat oven to 375°. Heat oil in medium skillet over medium heat. Add onion and cook, stirring frequently, until soft, about 5 minutes. Add garlic, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook, stirring, 1 minute. Stir in Worcestershire sauce, broth, and 1 tablespoon ketchup; transfer mixture to a large bowl, and cool.
2. 2. Add turkey, breadcrumbs, egg, egg white, and remaining 1/2 teaspoon salt and 1/4 teaspoon pepper to mixture in bowl, and mix well. (Mixture will be very moist.)
3. 3. Cover a baking sheet with aluminum foil, and coat lightly with cooking spray. Form the turkey mixture into a loaf, and place on the pan. Brush meatloaf evenly with remaining 2 tablespoons ketchup. Bake 1 hour or until thermometer inserted into center registers 170°. Let meatloaf stand 5 minutes before serving.

Nutritional Information
Amount per serving
• Calories: 208
• Fat: 7g
• Saturated fat: 1.5g
• Monounsaturated fat: 2g
• Polyunsaturated fat: 0.5g
• Protein: 25g
• Carbohydrate: 13g
• Fiber: 1g
• Cholesterol: 75mg
• Iron: 2mg
• Sodium: 356mg
• Calcium: 36mg