Makes 1 serving. 224 calories, 12 g protein, 29 g carbohydrates, 7 g fat, 3 g saturated fat, 11 mg cholesterol, 5 g fiber, 562 mg sodium 224 calories, 12 g protein, 29 g carbohydrates, 7 g fat, 3 g saturated fat, 11 mg cholesterol, 5 g fiber, 562 mg sodium

drippin" kickin" burger Hands-on Time: 8 MINUTES 8 MINUTES Hands-off Time: Hands-off Time: TIME TO PREHEAT GRILL TIME TO PREHEAT GRILL Buy preshaped burger patties to save time. If your favorite supermarket doesn"t stock the 96% lean patties in the fresh meat case, check the freezer section; they"re often found there. If you still can"t find them, don"t cheat-just shape the 96% lean beef yourself. You"ll save about 30 calories and 4 grams of fat per 4-ounce burger over 93% lean meat and even more over buying a fattier ground beef.

2 tablespoons chili sauce (the one in the ketchup aisle, not near the Thai foods) teaspoon hot pepper sauce, or more to taste 4-ounce 96% lean beef hamburger patty Salt and pepper, to taste ounce light Swiss cheese slivers 1 (about 3 -inch-diameter) whole-wheat or whole-grain hamburger bun 1 small leaf green lettuce 1 (-inch-thick) large tomato slice, or a few smaller slices 1 very thin slice of onion Preheat a grill to high heat.

In a small microwave-safe bowl, mix the chili sauce and hot pepper sauce.

Season both sides of the patty with salt and pepper. Grill it 1 to 2 minutes per side for medium-rare or until desired doneness is reached. During the last minute of cooking, add the cheese to the patty, and, if desired, toast the bun by placing it, insides face down, on a top grill rack or away from the flame until just toasted.

Meanwhile, microwave the chili sauce mixture on low for 15 to 30 seconds, or until just hot.

Place the bun bottom on a serving plate. Add the lettuce, tomato, and onion, followed by the burger. Spoon the sauce over the burger. Add the bun top. Serve immediately.

Makes 1 serving. 353 calories, 33 g protein, 34 g carbohydrates, 11 g fat, 4 g saturated fat, 70 mg cholesterol, 4 g fiber, 688 mg sodium 353 calories, 33 g protein, 34 g carbohydrates, 11 g fat, 4 g saturated fat, 70 mg cholesterol, 4 g fiber, 688 mg sodium make you hot jalapeno burger Hands-on Time: 9 MINUTES 9 MINUTES Hands-off Time: Hands-off Time: TIME TO PREHEAT GRILL TIME TO PREHEAT GRILL One of the keys to making great extra-lean turkey burgers is to add moisture. Here, I quickly throw some egg subst.i.tute and bread crumbs into the turkey. Another key is the extra kick of flavor from the fresh jalapenos.

1 tablespoon egg subst.i.tute 1 tablespoon plain bread crumbs (whole wheat are great if you can find them) 4 ounces 99% lean ground turkey Salt and pepper, to taste Olive oil spray (from a spray bottle, not a store-bought, prefilled one that contains propellant; I used a Misto) ounce very thinly sliced 75% light Cheddar cheese 1 (about 3 -inch-diameter) whole-wheat or whole-grain hamburger bun 1 leaf green lettuce 1 thin, large tomato slice, or a few small slices 6 to 12 thin slices jalapeno chile 1 tablespoon low-fat mayonnaise (no more than 2 g fat per tablespoon; I used Best Foods/h.e.l.lmann"s) Preheat a grill to high heat.

In a small bowl, mix the egg subst.i.tute and bread crumbs. Mix in the turkey until the ingredients are well combined. Shape the turkey into a patty about inch in diameter larger than the bun. Season with salt and pepper.

Lightly spray both sides of the patty with olive oil spray. Grill it until no longer pink inside, about 2 minutes per side. During the last minute of cooking, add the cheese to the patty. Also, if desired, toast the bun by placing it, insides face down, on a top grill rack or away from an open flame until just toasted, about 30 seconds.

Place the bun bottom on a serving plate. Add the lettuce, tomato, then jalapeno slices, followed by the patty. Spread the inside of the bun top evenly with the mayonnaise. Place the bun top on the burger and serve immediately.

Makes 1 serving. 333 calories, 41 g protein, 30 g carbohydrates, 7 g fat, 2 g saturated fat, 53 mg cholesterol, 4 g fiber, 635 mg sodium 333 calories, 41 g protein, 30 g carbohydrates, 7 g fat, 2 g saturated fat, 53 mg cholesterol, 4 g fiber, 635 mg sodium buffalo blue cheese burger Hands-on Time: 8 MINUTES 8 MINUTES Hands-off Time: Hands-off Time: TIME TO PREHEAT GRILL TIME TO PREHEAT GRILL Traditional buffalo wings are fattening, but sometimes you still crave that buffalo flavor. Instead of over-indulging, opt for this burger to get those visions of dripping wing sauce and tangy blue cheese out of your head and into your tummy.

Look for preshaped patties (because they"re also preweighed) to save time. This burger can be cooked in a grill pan or on a nonstick grill, but I love outdoor grilling when possible for optimum flavor without added fat.

1 teaspoon hot sauce, or more to taste (an all-natural one like Wing Time, not a thin one like Tabasco) 1 tablespoon low-fat mayonnaise (no more than 2 g fat per tablespoon; I used Best Foods/h.e.l.lmann"s) 4 ounces 96% lean ground beef ounce (2 tablespoons) reduced-fat blue cheese crumbles 1 (about 3 -inch-diameter) whole-grain or whole-wheat hamburger bun 1 small leaf green lettuce 3 (-inch-thick) plum tomato slices Preheat a grill to high heat.

In a small bowl, using a small whisk or a fork, stir the hot sauce and mayonnaise until well combined. Set aside.

In a second small bowl, mix the beef and the blue cheese until well combined. Shape the beef into a patty inch wider in diameter than the bun (about 4 inches).

Grill the patty 1 to 2 minutes per side for medium-rare, or until desired doneness is reached. (Do not not smash the burger with a spatula.) Just before the burger is done cooking, place the bun halves, insides face down, on an upper grill rack or away from direct flame to toast, watching them carefully. smash the burger with a spatula.) Just before the burger is done cooking, place the bun halves, insides face down, on an upper grill rack or away from direct flame to toast, watching them carefully.

Place the bun bottom on a plate. Top with the burger patty, lettuce, then tomatoes. Spread the buffalo sauce mixture over the inside of the bun top and flip it atop the burger. Serve immediately.

Makes 1 serving. 322 calories, 30 g protein, 28 g carbohydrates, 11 g fat, 4 g saturated fat, 68 mg cholesterol, 5 g fiber, 609 mg sodium 322 calories, 30 g protein, 28 g carbohydrates, 11 g fat, 4 g saturated fat, 68 mg cholesterol, 5 g fiber, 609 mg sodium ahi tuna steak sandwich Hands-on Time: 8 MINUTES 8 MINUTES Hands-off Time: Hands-off Time: NONE NONE It"s important, when making this sandwich, that you have all of your ingredients prepped and ready to go before cooking the tuna-you don"t want the tuna sitting after it"s cooked.

When selecting tuna for this dish, be sure to get tuna that is undoubtedly sushi or sashimi grade. Cutting corners and using any fresh tuna is not an option on this one. Also, make sure the tuna is bright red all over. If the edges are just a bit murky or even the slightest shade of brown, don"t buy it. If it"s fresh, it will be bright red throughout.

teaspoon prepared wasabi or 2 teaspoons prepared horseradish, or to taste 2 tablespoons low-fat mayonnaise (no more than 2 g fat per tablespoon; I used Best Foods/h.e.l.lmann"s) teaspoon extra virgin olive oil 2 (4-ounce) sashimi- or sushi-grade ahi tuna fillets Sea salt and freshly ground black pepper, to taste 2 (about 3 -inch-diameter) whole-wheat or whole-grain hamburger buns 6 thin plum tomato slices, or 2 to 4 larger slices 1 small leaf green lettuce, cut in half, or more to taste Stir the wasabi or horseradish into the mayonnaise until well combined. Add more to taste, if desired. Set aside.

If the fillets are thicker than inch or are not at least slightly larger than the buns, place them between 2 sheets of waxed paper or plastic wrap. Using the flat side of a meat mallet or the bottom of a skillet, pound them until they are slightly larger than the buns.

Rub the olive oil evenly over the entire fillets. Season both sides of the fillets with salt and pepper.

Place a small nonstick skillet over high heat. When very hot (but not so hot that the pan smokes), add the fillets. Sear them so the outsides are golden brown in spots but the insides are rare, 30 seconds to 1 minute per side.

Meanwhile, place half a lettuce leaf and 3 tomato slices on each bun bottom. Top each with 1 fillet. Spoon half of the reserved mayonnaise mixture on each bun top and flip them atop the sandwiches. Serve immediately.

Makes 2 servings. Each (1-sandwich) serving has: 298 calories, 32 g protein, 27 g carbohydrates, 7 g fat, <1 g="" saturated="" fat,="" 0="" mg="" cholesterol,="" 4="" g="" fiber,="" 395="" mg="" sodium="" each="" (1-sandwich)="" serving="" has:="" 298="" calories,="" 32="" g="" protein,="" 27="" g="" carbohydrates,="" 7="" g="" fat,=""><1 g="" saturated="" fat,="" 0="" mg="" cholesterol,="" 4="" g="" fiber,="" 395="" mg="" sodium="" blackened="" salmon="" sandwich="" hands-on="" time:="" 10="" to="" 12="" minutes="" 10="" to="" 12="" minutes="" hands-off="" time:="" hands-off="" time:="" none="" none="" i="" use="" wild-caught="" salmon="" when="" possible="" because="" it"s="" lower="" in="" fat="" than="" farm-raised.="" that="" said,="" it="" is="" more="" expensive="" and="" harder="" to="" find="" in="" many="" areas="" of="" the="" country,="" especially="" if="" you"re="" buying="" it="" fresh.="" but="" you="" can="" always="" check="" the="" freezer="" section,="" where="" it="" is="" more="" commonly="" found.="" if="" you="" do="" end="" up="" using="" farm-raised="" salmon,="" add="" about="" 12="" calories="" and="" 1.5="" grams="" of="" fat="" per="" ounce="" over="">

1 (3 -ounce) salmon fillet, skin and bones removed (I used wild-caught) Olive oil spray (from a spray bottle, not a store-bought, prefilled one that contains propellant; I used a Misto) 1 teaspoon Cajun or blackened seasoning (choose one where salt is not listed as the first ingredient) 1 (about 3 -inch-diameter) whole-grain or whole-wheat hamburger bun cup arugula leaves or other green lettuce 2 (-inch-thick) tomato slices 1 very thin slice of onion (I used red onion) tablespoon honey mustard Lightly mist both sides of the fillet with spray. Sprinkle the seasoning evenly over both sides.

Place a small nonstick skillet over medium-high heat. When the pan is hot, add the salmon. Cook the fillets 1 to 2 minutes per side, or until the outsides are just lightly browned. Then reduce the heat to medium and continue cooking until the fillet is pale pink throughout, 2 to 3 minutes per side.

Place the bun bottom on a serving plate. Top it with the salmon, followed by the arugula, tomato, then onion. Spread the mustard over the inside of the bun top. Flip it atop the sandwich. Serve immediately.

Makes 1 serving. 289 calories, 24 g protein, 28 g carbohydrates, 10 g fat, 1 g saturated fat, 55 mg cholesterol, 4 g fiber, 717 mg sodium 289 calories, 24 g protein, 28 g carbohydrates, 10 g fat, 1 g saturated fat, 55 mg cholesterol, 4 g fiber, 717 mg sodium

super-packed family-sized grilled chicken grinder Hands-on Time: 8 MINUTES: 8 MINUTES: Hands-off Time: Hands-off Time: NONE NONE The key to this sandwich is perfectly cooked chicken. Because this sub is jam-packed with grilled chicken, it"s important that the chicken isn"t dry or the sandwich will be dry. Just follow the directions for Basic Grilled Chicken (this page), and you"ll be well on your way to prepping a delicious sub for the entire family. I love making the chicken on Sunday so I have it to use in recipes like this one over the next few days.

1 (8-ounce) whole-grain or whole-wheat baguette cup low-fat mayonnaise (no more than 2 g fat per tablespoon; I used Best Foods/h.e.l.lman"s) cup shredded lettuce 1 large tomato, thinly sliced cup onion slivers cup red or green bell pepper strips 1 pound Basic Grilled Chicken (see this page this page), b.r.e.a.s.t.s cut in half on the diagonal or to best fit, or lean, store-bought grilled chicken b.r.e.a.s.t.s or strips Dried oregano, to taste Crushed red pepper flakes, to taste On a large cutting board, cut the baguette lengthwise as if you"re cutting a single sandwich roll (be careful not to separate the halves). Spread the mayonnaise evenly over the inside of the bottom half of the baguette. Evenly add the lettuce, tomato, onion, and peppers, followed by the chicken (the sandwich will be very full). Sprinkle oregano and red pepper flakes evenly over it. Cut the sandwich crosswise into 4 equal pieces. Serve immediately.

Makes 4 servings. Each ( sub, about 9 ounces) serving has: 312 calories, 32 g protein, 33 g carbohydrates, 5 g fat, <1 g="" saturated="" fat,="" 65="" mg="" cholesterol,="" 3="" g="" fiber,="" 440="" mg="" sodium="" each="" (="" sub,="" about="" 9="" ounces)="" serving="" has:="" 312="" calories,="" 32="" g="" protein,="" 33="" g="" carbohydrates,="" 5="" g="" fat,=""><1 g="" saturated="" fat,="" 65="" mg="" cholesterol,="" 3="" g="" fiber,="" 440="" mg="" sodium="" mafia"s="" favorite="" turkey="" sandwich="" hands-on="" time:="" 5="" minutes="" 5="" minutes="" hands-off="" time:="" hands-off="" time:="" none="" none="" growing="" up="" on="" the="" east="" coast,="" it="" wasn"t="" hard="" to="" find="" all="" sorts="" of="" pickled="" peppers,="" both="" sweet="" and="" hot.="" you="" couldn"t="" go="" anywhere="" near="" a="" cheesesteak="" place="" in="" philly="" without="" seeing="" them.="" in="" los="" angeles,="" they"re="" less="" common,="" but="" most="" grocery="" stores="" have="" at="" least="" one="" or="" two="" varieties.="" one="" of="" my="" favorites="" is="" sweet="" cherry="" pepper="" rings.="" they="" add="" plenty="" of="" flavor="" without="" any="" fat-you="" can"t="" go="" wrong="" with="">

2 slices whole-wheat or whole-grain bread (about 70 calories or less per slice) 4 ounces thinly sliced or shaved extra-lean smoked deli turkey (lower-sodium if possible) 1 slice reduced-fat provolone cheese (I used Sargento) leaf green lettuce, or to taste 2 thin tomato slices cup drained sweet cherry pepper rings or strips (I used Mezzetta) 1 tablespoon low-fat mayonnaise (no more than 2 g fat per tablespoon; I used Best Foods/h.e.l.lmann"s) Place one slice of bread on a serving plate. Top it evenly with the turkey, followed by the cheese, lettuce, tomato, and peppers. Spread the mayonnaise evenly over the second slice of bread, then flip the slice atop the sandwich. Serve immediately.

Makes 1 serving. 324 calories, 35 g protein, 34 g carbohydrates, 7 g fat, 2 g saturated fat, 70 mg cholesterol, 5 g fiber, 1,629 mg sodium 324 calories, 35 g protein, 34 g carbohydrates, 7 g fat, 2 g saturated fat, 70 mg cholesterol, 5 g fiber, 1,629 mg sodium chipotle turkey sandwich Hands-on Time: 4 MINUTES: 4 MINUTES: Hands-off Time: Hands-off Time: NONE NONE I"ve found people-even those concerned about sodium-often turn to the good old turkey sandwich as if it"s the perfect healthy lunch. This always amazes me, because 4 ounces of your typical deli turkey (as opposed to homemade) have about 1,330 mg sodium, while its lower-sodium counterpart (which rarely has great flavor) still has 680 mg sodium. Two slices of bread have about 320 mg, a 1-ounce slice of cheese has 140 mg, and light jarred mayonnaise has about 120 mg per tablespoon (mustard has 170 g per tablespoon). Add those together, and this otherwise healthy sandwich has over 2,080 mg sodium. If you"re ordering it out, it could have even more.

Though I do believe the turkey sandwich has a place in our diets, this is must-know information.

1 tablespoon low-fat mayonnaise (no more than 2 g of fat per tablespoon; I used Best Foods/h.e.l.lmann"s) teaspoon chipotle chili pepper (found in the spice aisle in jars; I used McCormick) 2 slices whole-wheat or whole-grain bread (70 calories or less per slice) 4 ounces thinly sliced or shaved extra-lean salsa, Southwest, or similarly seasoned deli turkey (found at the deli counter) 1 slice reduced-fat Colby or Monterey Jack cheese (I used Sargento) leaf green lettuce, or to taste 3 thin tomato slices, or more to taste 1 thin red onion slice, or more to taste In a small bowl, mix together the mayonnaise and chipotle.

Place one slice of bread on a serving plate. Top it with the turkey followed by the cheese, lettuce, tomato, and onion. Spread the chipotle mayonnaise evenly over the second slice of bread, then top the sandwich. Serve immediately.

Makes 1 serving. 344 calories, 30 g protein, 42 g carbohydrates, 9 g fat, 4 g saturated fat, 60 mg cholesterol, 5 g fiber, 1,380 mg sodium. 344 calories, 30 g protein, 42 g carbohydrates, 9 g fat, 4 g saturated fat, 60 mg cholesterol, 5 g fiber, 1,380 mg sodium.

turkey provolone toaster sandwich Hands-off Time: 5 MINUTES 5 MINUTES Hands-off Time: Hands-off Time: TIME TO PREHEAT TOASTER OVEN PLUS 5 MINUTES TIME TO PREHEAT TOASTER OVEN PLUS 5 MINUTES This sandwich is great as a snack. The recipe makes only a half-sandwich, but it"s a meaty half-sandwich (great protein-to-carb ratio). I often eat it with an orange or banana, and it"s the perfect amount of food.

Did you know that 4 ounces of deli turkey (or other deli meat) often contain as much as 1,200 mg sodium? If you"re watching your sodium, oven-roast your own skinless turkey breast at home and slice it down very thinly for deli meat. This will not only save you money but also allow you to control the amount of salt in the meat. If you can"t roast your own turkey breast, be sure to look for lower-sodium varieties of deli turkey.

1 slice rye bread, cut in half crosswise 4 ounces thinly sliced lean turkey breast or lean, lower-sodium deli turkey 1 slice reduced-fat provolone cheese (I used Sargento), cut in half Preheat a toaster oven or the oven to 400.

Place one bread half-slice on a small baking sheet. Top it evenly with one of the cheese halves, the turkey, and then the remaining piece of cheese. Top that with the remaining half-slice of bread. Bake until the cheese is melted and the bread is lightly toasted, about 5 minutes. Serve immediately.

Makes 1 serving. 255 calories, 34 g protein, 15 g carbohydrates, 7 g fat, 2 g saturated fat, 52 mg cholesterol, 1 g fiber, 505 mg sodium 255 calories, 34 g protein, 15 g carbohydrates, 7 g fat, 2 g saturated fat, 52 mg cholesterol, 1 g fiber, 505 mg sodium baked brie turkey wrap Hands-on Time: 4 MINUTES (MICROWAVE) OR 4 TO 6 MINUTES (STOVETOP) 4 MINUTES (MICROWAVE) OR 4 TO 6 MINUTES (STOVETOP) Hands-off Time: Hands-off Time: NONE NONE To brie or not to brie ...that is the quandary for many. Well, now that I"ve found ways to stave off the cravings without overindulging, I"m definitely a happy camper. Though the flavor is subtle here, the brie is great paired with the cranberry sauce and arugula leaves. In minutes, you"ll feel like you"re eating at a gourmet sandwich shop, but without the gourmet sandwich consequences.

1 (about 8-inch-diameter) reduced-fat, whole-wheat flour tortilla 1 ounce light brie, cut into slivers as thin as possible 1 tablespoon cranberry sauce (preferably jarred and all-natural rather than canned) 3 ounces shaved, extra-lean roasted turkey (preferably lower-sodium) cup arugula leaves Microwave Instructions Place the tortilla on a microwave-safe dinner plate. Add the brie slivers side by side to cover as much as possible of a 3-inch-wide strip down the middle of the tortilla, starting at one edge and stretching to about 2 inches short of the opposite edge. Microwave on high for 10 to 20 seconds, or until the brie is slightly melted (do not overcook). Top the brie with the cranberry sauce, followed by the turkey and then the arugula leaves. Fold the bottom edge over the filling, and then fold in the sides to create an open-ended wrap.

Stovetop Instructions Follow the microwave instructions, except instead of melting the brie in the microwave, place a medium nonstick skillet over medium heat. When hot, add the tortilla to the pan (no need to add any fat) and add the brie slivers side by side to cover as much as possible of a 3-inch-wide strip down the middle of the tortilla, starting at one edge and stretching to about 2 inches short of the opposite edge. Heat the tortilla and cheese for 4 to 5 minutes, or until the brie is slightly melted.

Makes 1 serving. 296 calories, 31 g protein, 32 g carbohydrates, 7 g fat, 3 g saturated fat, 51 mg cholesterol, 2 g fiber, 1,184 mg sodium 296 calories, 31 g protein, 32 g carbohydrates, 7 g fat, 3 g saturated fat, 51 mg cholesterol, 2 g fiber, 1,184 mg sodium ready-to-run roast beef pocket Hands-on Time: 5 MINUTES 5 MINUTES Hands-off Time: Hands-off Time: NONE NONE If you"re looking for a healthy lunch, look no further. This sandwich comes together in minutes, packs easily, and carries well. And if you use homemade roast beef (or a fresh, extra-lean cut roast from the grocery store), it"s also not much higher in fat, but much lower in sodium than your typical turkey sandwich.

1 tablespoon low-fat mayonnaise (2 g fat or less per tablespoon; I used Best Foods/h.e.l.lmann"s) 1 teaspoon prepared horseradish 1 (6 -inch) whole-wheat or whole-grain pita circle cup alfalfa sprouts 3 thin tomato slices 1 thin red onion slice, or more to taste 4 ounces thinly sliced or shaved Simple Grilled London Broil (see this page this page), Easy-As-Can-Be Pot Roast (see this page this page), or other extra-lean roast beef In a small bowl, mix the mayonnaise and horseradish until well combined.

Cut offone-third ofthe pita circle and save it for another recipe (like for dipping with the Wow "em White Bean Dip; see this page this page). Spread the mayonnaise mixture evenly on one side of the inside of the pocket. Add the sprouts, tomato, and onion. Top the vegetables evenly with the roast beef. Serve immediately or wrap the pocket in plastic wrap for up to 8 hours and refrigerate it until ready to serve.

Makes 1 serving. 207 calories, 27 g protein, 18 g carbohydrates, 5 g fat, 2 g saturated fat, 49 mg cholesterol, 3 g fiber, 431 mg sodium 207 calories, 27 g protein, 18 g carbohydrates, 5 g fat, 2 g saturated fat, 49 mg cholesterol, 3 g fiber, 431 mg sodium

santa fe chicken melt with guacamole Hands-on Time: 8 MINUTES 8 MINUTES Hands-off Time: Hands-off Time: TIME TO PREHEAT THE BROILER TIME TO PREHEAT THE BROILER When using your broiler, pay close attention to the cooking time of whatever it is you"re making. The cheese on the top of this sandwich can go from perfectly melted and bubbly to burned in just a few seconds. And keep in mind that oven settings vary, especially broiler heat. I found this sandwich was perfectly warmed and melted around 1 minute, but that time could definitely be different based on the intensity of your individual broiler.

1 slice whole-wheat or whole-grain bread (70 calories or less per slice), toasted 4 ounces Basic Grilled Chicken (see this page this page), or lean, store-bought grilled chicken breast, cut into thin slivers 1 canned whole mild green chile 1 (-inch-thick) slice beefsteak tomato, or 2 (-inch-thick) smaller slices 1 ounce very thinly sliced 75% light Cheddar (I used Cabot"s) 1 tablespoon prepared guacamole (2 g of fat or less per tablespoon) Preheat the broiler. Line a small baking sheet with foil.

Place the bread on the baking sheet. Top it with the chicken slices, followed by the chile, then the tomato. Lay the cheese evenly over the top. Broil until the cheese is melted (be careful not to burn it) and the chicken is slightly warmed through, 45 seconds to 1 minute. Top with guacamole. Serve immediately.

Makes 1 serving. 297 calories, 38 g protein, 17 g carbohydrates, 8 g fat, 2 g saturated fat, 74 mg cholesterol, 3 g fiber, 508 mg sodium 297 calories, 38 g protein, 17 g carbohydrates, 8 g fat, 2 g saturated fat, 74 mg cholesterol, 3 g fiber, 508 mg sodium fully loaded turkey burrito pocket Hands-on Time: 10 to 15 MINUTES 10 to 15 MINUTES Hands-off Time: Hands-off Time: NONE NONE Some fresh salsas or pico de gallos contain a lot of moisture. If your salsa or pico de gallo seems watery, drain it in a strainer to prevent the burrito from becoming soggy.

Though it will take a bit longer, you can use turkey filets and cut them into strips if your store doesn"t carry the strips. Or, better yet, ask your butcher to cut the filets into strips for you so you don"t spend any unnecessary time in the kitchen.

4 ounces packaged raw turkey breast strips teaspoon salt-free Southwest or Mexican seasoning (I used Southwest Chipotle Mrs. Dash) Olive oil spray 1 (about 8-inch-diameter) reduced-fat, whole-wheat flour tortilla 1 tablespoon light sour cream ounce (about cup plus 2 tablespoons) finely shredded 75% light Cheddar (I used Cabot"s) cup shredded lettuce 3 tablespoons well-drained fresh salsa or pico de gallo In a small bowl, toss the turkey with the seasoning until well combined.

Place a medium nonstick skillet over mediumhigh heat. When it"s hot, mist the pan with spray and add the turkey. Cook the strips, stirring occasionally, until lightly browned and no longer pink inside, 2 to 4 minutes. Remove the strips to a bowl and cover to keep warm.

Reduce the heat to medium. Place the tortilla in the pan (no need to add fat). Cook for 30 seconds to 1 minute per side, or until just warmed.

Place the tortilla on a serving plate. Spread the sour cream in a 3-inch-wide strip down the center, leaving the bottom 3 inches of the tortilla bare (so you can fold the bare tortilla up and over part of the filling). Top the sour cream with the cheese, lettuce, salsa, and then the turkey. Fold in the sides of the tortilla over the filling and then fold up the bottom. Serve immediately.

Makes 1 serving. 307 calories, 39 g protein, 28 g carbohydrates, 6 g fat, 2 g saturated fat, 58 mg cholesterol, 2 g fiber, 420 mg sodium 307 calories, 39 g protein, 28 g carbohydrates, 6 g fat, 2 g saturated fat, 58 mg cholesterol, 2 g fiber, 420 mg sodium

southwest chicken open-ended wrap Hands-on Time: 4 MINUTES 4 MINUTES Hands-off Time: Hands-off Time: NONE NONE Open-ended wraps are a great way to ensure a balanced meal. A recommended serving of protein is about 4 ounces per adult meal. To fully encase that much protein in a tortilla, you would have to use a tortilla that"s higher in carbs than advised. So I keep many of my wraps partially open. That way I can stuff plenty of ingredients in them while keeping my meals in check. In this case, it"s a balanced meal that happens to be br.i.m.m.i.n.g with fillings.

1 (about 8-inch-diameter) reduced-fat, whole-wheat flour tortilla 4 ounces store-bought Southwest-seasoned grilled chicken strips or pieces, or prepared Southwest Basic Grilled Chicken (see this page this page) Small handful of prewashed, chopped lettuce 2 tablespoons fresh salsa or pico de gallo, drained (refrigerated, not jarred, if at all possible) 1 tablespoon low-fat ranch dressing, plain or spicy Southwest flavor (I used Follow Your Heart) Place the tortilla on a dinner plate. Top it with the chicken in a 3-inch-wide strip down the center of the tortilla, leaving 2 inches bare on one end. (So you can fold the bare tortilla up and over part of the filling.) Top the chicken with the lettuce, followed by the salsa. Drizzle the ranch dressing evenly over the top. Fold up the bare end of the tortilla over the filling, and then fold the sides of the tortilla over the middle. Serve immediately.

Makes 1 serving. 266 calories, 30 g protein, 26 g carbohydrates, 5 g fat, 1 g saturated fat, 65 mg cholesterol, 2 g fiber, 306 mg sodium 266 calories, 30 g protein, 26 g carbohydrates, 5 g fat, 1 g saturated fat, 65 mg cholesterol, 2 g fiber, 306 mg sodium overstuffed chicken guacamole wrap Hands-on: 5 MINUTES 5 MINUTES Hands-off Time: Hands-off Time: NONE NONE This wrap is filled with plenty of fresh ingredients. To make it easier to handle, be sure to finely shred the lettuce and cut the chicken into cubes, as this really is an overstuffed wrap-after all, the drippier the better (and more decadent!), right?

1 (about 8-inch-diameter) reduced-fat, whole-wheat flour tortilla 2 tablespoons prepared guacamole (2 g of fat or less per tablespoon) 4 ounces Basic Grilled Chicken (see this page this page) or lean store-bought chicken breast, cut into cubes cup finely shredded green lettuce leaves (I used romaine) cup finely chopped tomato Place the tortilla on a serving plate. Starting at one edge, spread a 3-inch-wide strip of the guacamole down the center, leaving about 1 inch bare at the opposite edge. (So you can fold the bare tortilla up and over part of the filling.) Place the chicken, lettuce, and tomato evenly on top of the guacamole. Fold up the bare edge of the tortilla, and then roll the sides over the filling to make an open wrap. Serve immediately, or wrap in plastic wrap and refrigerate for up to 6 hours.

Makes 1 serving. Each serving has: 306 calories, 31 g protein, 28 g carbohydrate, 9 g fat, 1 g saturated fat, 65 mg cholesterol, 5 g fiber, 287 mg sodium Each serving has: 306 calories, 31 g protein, 28 g carbohydrate, 9 g fat, 1 g saturated fat, 65 mg cholesterol, 5 g fiber, 287 mg sodium

open-ended BBQ chicken wrap Hands-on Time: 4 MINUTES 4 MINUTES Hands-off Time: Hands-off Time: NONE NONE This wrap is a quick and easy twist on one of my favorite pizzas. I love the combination of barbecue sauce and goat cheese dripping from meaty bites of fresh chicken with a kick of fresh cilantro. Yum! I think you will too.

4 ounces Basic Grilled Chicken (see this page this page) or lean store-bought grilled chicken, thinly sliced 1 tablespoon plus 1 teaspoon barbecue sauce (look for one with 9 g of sugar or less per tablespoon) 1 (about 8-inch-diameter) reduced-fat wholewheat flour tortilla ounce (2 tablespoons) goat cheese crumbles A few baby spinach leaves A few red onion slivers 1 tablespoon chopped fresh cilantro leaves In a small bowl, mix the chicken and barbecue sauce.

Place the tortilla on a dinner plate. Spread the cheese in an even 3-inch-wide strip down the center of the tortilla, leaving 2 inches bare on one end. (So you can fold the bare tortilla up and over part of the filling.) Top with the chicken, spinach, red onion, and cilantro. Fold up the bare end of the tortilla over the filling, and then fold the sides of the tortilla over the middle. Serve immediately.

Makes 1 serving. 321 calories, 32 g protein, 33 g carbohydrates, 8 g fat, 3 g saturated fat, 72 mg cholesterol, 2 g fiber, 527 mg sodium 321 calories, 32 g protein, 33 g carbohydrates, 8 g fat, 3 g saturated fat, 72 mg cholesterol, 2 g fiber, 527 mg sodium

amazing appetizers & savory snacks Enchizza Grilled Chicken & Caramelized Onion Flatbread with Blue Cheese Pigs in Comforters Silly Easy Stromboli Bites Scoopy Joes Pepperoni Pizzadilla Rock & Roll Pizza Roll Thin & Crispy Margarita Pizza Boneless Honey BBQ Wings Asparagus Roast Beef Roll-Ups Cukes in a Blanket Tuna Sashimi with Jalapeno "Spicy Tuna" Salad Hummus Tuna Bagels Garlic Cheese Breadsticks Buff-Corn Parmesan Garlic Soft Pretzel A+ Apple Cheddar Skewers Quick Crunchy Potato Chips Fixed-Up French Onion Dip Margarita Chips Wow "em White Bean Dip enchizza Hands-on Time: 8 MINUTES 8 MINUTES Hands-off Time: Hands-off Time: TIME TO PREHEAT OVEN PLUS 10 to 14 MINUTES TIME TO PREHEAT OVEN PLUS 10 to 14 MINUTES This dish is a simple marriage of an enchilada and pizza that has become a favorite of mine. If you"re craving enchiladas, this is a great shortcut, because it doesn"t involve laboring over a big pot of sauce or the time-consuming process of rolling enchiladas. Canned enchilada sauce is a great ingredient to have on hand because it"s generally low-fat and has great flavor, and it can be used for more recipes than just enchiladas, like my Mexican c.o.c.ktail Meatb.a.l.l.s (see this page this page).

1 (about 6-inch-diameter) yellow or white corn tortilla 4 ounces Basic Grilled Chicken (see this page this page) or lean, store-bought grilled chicken, sliced into bite-sized strips or pieces 3 tablespoons medium red chili enchilada sauce, divided 1 ounce (about cup) finely shredded 75% light Cheddar cheese (I used Cabot"s) 1 tablespoon canned sliced black olives Preheat the oven to 400.

Bake the tortilla on a small nonstick baking sheet for 5 to 7 minutes per side, or until it is completely crisp. If air bubbles form while cooking, poke them with a fork, and then use a spatula or oven mitt to carefully press the air out. Remove the sheet from the oven.

Meanwhile, in a medium bowl, gently toss the chicken with 2 tablespoons of the enchilada sauce until it"s well coated.

Place the chicken mixture on the tortilla, leaving inch all around the edge bare. Sprinkle the cheese evenly over the top of the chicken, followed by the olives.

Transfer the sheet to the oven and bake the pizza for 2 to 4 minutes, or until the cheese is completely melted. Drizzle the remaining 1 tablespoon enchilada sauce evenly over the top of the pizza. Let it stand for 3 minutes, then slice into 4 equal wedges. Serve immediately.

Makes 1 serving. 279 calories, 37 g protein, 15 g carbohydrates, 7 g fat, 2 g saturated fat, 75 mg cholesterol, 2 g fiber, 556 mg sodium 279 calories, 37 g protein, 15 g carbohydrates, 7 g fat, 2 g saturated fat, 75 mg cholesterol, 2 g fiber, 556 mg sodium

grilled chicken & caramelized onion flatbread with blue cheese Hands-on Time: 5 MINUTES (ONIONS MUST BE MADE IN ADVANCE) 5 MINUTES (ONIONS MUST BE MADE IN ADVANCE) Hands-off Time: Hands-off Time: TIME TO PREHEAT GRILL PLUS 3 TO 5 MINUTES TO GRILL PLUS 5 MINUTES TO STAND TIME TO PREHEAT GRILL PLUS 3 TO 5 MINUTES TO GRILL PLUS 5 MINUTES TO STAND When I was a child, we went to Chuck E. Cheese"s for our birthdays. In addition to all of the cool games and the characters, I loved that they cut their pizzas into squares instead of wedges. Not only could you get more crust or less crust as you like (I"m a less-crust girl), I got to eat a number of pieces, since they"re pet.i.te. Here, I"ve cut the flatbread into squares to distinguish it from other pizzas...and because it just feels more decadent.

If you"re making this pizza on a charcoal grill, heat the coals until they are hot and covered with gray ash. Then place the pizza on the grill about 5 inches from the coals for best results. Cover and grill for 3 to 4 minutes.

1 (10-ounce) Boboli whole-wheat pizza crust Olive oil spray (from a spray bottle, not a store-bought, prefilled one that contains propellant; I used a Misto) 8 ounces Basic Grilled Chicken (see this page this page) or lean store-bought grilled chicken breast, cut into -inch pieces 1 recipe Easier-Than-Caramelized Onions (see this page this page) 1 teaspoon dried rosemary 1 ounces (about cup) reduced-fat blue cheese crumbles Preheat a grill to medium heat. Lightly mist the bottom of the crust with spray. Place the crust on a metal pizza peel or cookie sheet without a lip.

Top the crust evenly with the chicken, then the onions, rosemary, and blue cheese.

Carefully slide the pizza onto the grill. Grill it until the cheese melts and the dough is crisped but not burned, 3 to 5 minutes. Carefully slide it back onto the peel or sheet (you may want to use tongs to drag it on) and let it stand 5 minutes. Slice the pizza into 16 squares and serve immediately.

NOTE: Nutrition information is based on 2 average-sized slices; corner pieces are smaller.

Makes 8 servings. Each (2-piece) serving (see Note) has: 160 calories, 12 g protein, 19 g carbohydrates, 5 g fat, 2 g saturated fat, 19 mg cholesterol, 3 g fiber, 278 mg sodium Each (2-piece) serving (see Note) has: 160 calories, 12 g protein, 19 g carbohydrates, 5 g fat, 2 g saturated fat, 19 mg cholesterol, 3 g fiber, 278 mg sodium

pigs in comforters Hands-on Time: 5 MINUTES 5 MINUTES Hands-off Time: Hands-off Time: TIME TO PREHEAT OVEN PLUS 13 to 15 MINUTES TIME TO PREHEAT OVEN PLUS 13 to 15 MINUTES Every New Year"s Eve when I was a kid, we had pigs in blankets, chips with dip (see my makeover, Fixed-Up French Onion Dip, on this page this page), and mini-pizzas. And that was pretty much the only time we ever had them, so I have such warm, celebratory memories a.s.sociated with these foods.

The very first time I was on Good Morning America, Good Morning America, it was on New Year"s Eve and I was showing America how to throw together a last-minute, healthy New Year"s Eve party. I made bite-sized pigs in blankets. Here, I"ve sped up the preparation time so you can eat this favorite in minutes any time of the year. it was on New Year"s Eve and I was showing America how to throw together a last-minute, healthy New Year"s Eve party. I made bite-sized pigs in blankets. Here, I"ve sped up the preparation time so you can eat this favorite in minutes any time of the year.

Be sure to buy biscuits with only 1.5 grams of fat or less per 2-biscuit serving. I"ve found that many private labels make them (so be sure to check those), as does Pillsbury.

Olive oil spray 5 low-fat beef hot dogs (I used Hebrew National) 1 can (10-count) refrigerated b.u.t.termilk or home-style biscuit dough (1.5 g of fat or less per 2-biscuit serving) 5 tablespoons mustard, optional Prehead the oven to 375. Place a sheet of parchment over a medium baking sheet. Lightly mist it with spray.

Using 2 biscuits side by side, wrap each hot dog so only about 1 inch of the hot dog is exposed at each end. Roll the wrapped hot dogs back and forth on the cutting board to tightly seal the seams. Place the dogs at least inch apart, seams down, on the prepared baking sheet. Bake them until the dough is lightly browned and the dogs are hot, 13 to 15 minutes. Serve immediately with your favorite mustard for dipping, if desired.

Makes 5 pigs. Each pig has: 145 calories, 9 g protein, 23 g carbohydrates, 3 g fat, 1 g saturated fat, 15 mg cholesterol, 1 g fiber, 760 mg sodium Each pig has: 145 calories, 9 g protein, 23 g carbohydrates, 3 g fat, 1 g saturated fat, 15 mg cholesterol, 1 g fiber, 760 mg sodium silly easy stromboli bites Hands-on Time: 5 MINUTES 5 MINUTES Hands-off Time: Hands-off Time: TIME TO PREHEAT OVEN PLUS 12 TO 15 MINUTES TIME TO PREHEAT OVEN PLUS 12 TO 15 MINUTES Having been raised on the East Coast, I thought everyone knew what stromboli is-you really couldn"t go into a casual Italian restaurant without seeing it on the menu. Plus, my mother made it often. When I moved to the West Coast, I found most people had no idea what stromboli is. In case you aren"t familiar with it, stromboli is traditionally made by taking bread dough, flattening it into a rectangle, layering it with Italian ingredients (my family"s favorite was pepperoni and provolone), and then rolling it, jelly roll style. You seal the ends and bake it, so it"s like a stuffed loaf when it emerges from the oven. When we served it at c.o.c.ktail parties, we would always cut it into slices and serve the pieces on their sides so they looked like pinwheels.

This recipe is a much less fattening version of this Italian favorite. It is still a treat, but you won"t need to spend hours and hours on a treadmill after you eat it.