----- Original Message -----

From: Spyder

To: Spyder ; Val Greenspan

Sent: Wednesday, July 14, 2004 4:36 PM

Subject: SOUTHWESTERN TURKEY SHEPHERD'S PIE/CHICKEN ROLL-UPS

    SOUTHWESTERN TURKEY SHEPHERD'S PIE

non-stick vegetable cooking spray such as Pam

1 lb. ground turkey breast

1.5 cups chunky, fat-free salsa, well-drained, spicy or medium (your choice)

1/2 teaspoon ready to use crushed garlic

4 servings instant mashed spuds, roasted garlic or sour cream and chives preferably, made according to directions

1/4 teaspoon chili powder (optional)

additional salsa for garnish (optional)

1. Preheat oven to 400 degrees F. Lightly coat a glass, 9.5 inch round baking dish with Pam or other cooking spray.

In a bowl, mix the turkey and salsa thoroughly then place in baking dish.

2. add garlic to prepared spuds and mix well. Spoon spuds onto turkey-salsa mixture in 6 mounds and spread

to cover surface completely.

3. use a fork to make crosshatch patterns in the spuds then spray with Pam.

4. bake for thirty (30) minutes. remove from oven and let rest for five (5) minutes.

5. when serving sprinkle with chili seasoning and cut into six (6) wedges, garnish with salsa as desired.

6. may be served with steamed California blend vegetables, tossed green salad, etc...

When making spuds, be sure to substitute margarine for butter.

225 calories

10g total fat

17g total carbs

60mg cholesterol

2g fiber

17g protein

 

    CHICKEN ROLL-UPS

Pam or other non-stick cooking spray

2.5 cups low-sodium marinara sauce

4 4 ounce boneless, skinless chicken breasts

4 slices of mozzarella cheese

2 cups of baby spinach leaves, may be found in salad section of grocery stores in bags

Parmesan cheese

red pepper flakes

1. Preheat oven to 400 degrees F. spray baking dish with Pam and coat the bottom of the dish with

1 cup of marinara sauce.

2. pace one chicken breast between 2 sheets of plastic wrap on a cutting board. using a rolling pin

roll and pound flat to 1/4 inch thick, repeat with other 3 chicken breasts.

3. press 1/2 cup baby spinach leaves on each chicken breast then place 1 slice of mozzarella

cheese on baby spinach leaves and roll up tightly, pressing firmly.

4. place each chicken breast roll-up seam side down in baking dish and cover them with

remaining marinara sauce. cover baking dish with aluminum foil and bake at 400 degrees F

for 35 minutes.

5. remove aluminum foil and continue baking for 10 minutes at 400 degrees F.

6. before serving garnish with 1 tablespoon Parmesan cheese and red pepper flakes to taste.

may be served with a tossed salad, assorted vegetables, diabetic KFC coleslaw or other.

318 calories

12g total fat

12g total carbs

88mg cholesterol

3g fiber