Recipe

Turnip and Potato Patties

Ingredients

1/2 pound turnips, peeled and cut into 1/4-inch cubes (about 1 1/3 cups)
6 oz potato, peeled and cut into 1/2-inch cubes (about 1 cup)
2 1/2 Tbsp thinly sliced scallion greens
1 egg, beaten lightly
1/4 cup all-purpose flour
Grapeseed oil, peanut oil, or canola oil (high smoke point vegetable oils)
Salt and pepper
Method

1 In a large saucepan of boiling salted water,
cook the turnip and potato cubes for 15 to 17 minutes, until they are tender,
and drain them. In a bowl,
mash them with a fork and stir in the scallions, the egg,
flour, and salt and pepper to taste.


2 Coat the bottom of a large, heavy bottomed skillet with about 1/4-inch of the oil.
Heat the pan on medium high heat until the surface of the oil begins to shimmer,
but not smoke. Spoon 1/4-cup mounds of the turnip potato batter into the pan,
flattening them into 1/2-inch thick patties with the back of a spatula.
Fry the patties until they are golden, turning them once, about 4 minutes on each side.
Transfer the patties to paper towels to drain off excess oil.

Makes six patties.

Superfast Salisbury Steak


We used a blend of two kinds of ground meats for the patties.
The turkey breast brings the total fat down while the ground round adds moistness and flavor.
Serve with roasted vegetables, such as potatoes and carrots.
Yield

6 servings (serving size: 1 patty and 2 tablespoons sauce)
Ingredients

* 3/4 pound ground turkey breast
* 3/4 pound ground round
* 1/3 cup dry breadcrumbs
* 2 large egg whites
* Cooking spray
* 3/4 cup water
* 3 tablespoons tomato paste
* 2 tablespoons Madeira wine or dry sherry
* 1 1/2 teaspoons Worcestershire sauce
* 1/4 teaspoon freshly ground black pepper
* 1 (10 1/2-ounce) can condensed French onion soup (such as Campbell's)

Preparation

Combine first 4 ingredients.
Divide meat mixture into 6 equal portions, shaping each into a 1/2-inch-thick patty.
Heat a large nonstick skillet coated with cooking spray over medium-high heat.
Add patties; cook 6 minutes or until browned, turning after 3 minutes.
Remove patties from pan; keep warm. Stir in water and remaining ingredients.
Bring to a boil; add patties. Cover, reduce heat, and simmer 10 minutes.
Uncover and cook until wine mixture is reduced to 3/4 cup (about 10 minutes).

Nutritional Information

Calories:
210 (25% from fat)
Fat:
5.9g (sat 2g,mono 1.9g,poly 0.8g)
Protein:
27.4g
Carbohydrate:
10g
Fiber:
0.9g
Cholesterol:
64mg
Iron:
2.4mg
Sodium:
621mg
Calcium:
38mg

Italian-Style Meat Loaf
Line the bottom part of the broiler pan with aluminum foil for easy cleanup.
Yield

6 servings (serving size: 2 slices)
Ingredients

* 1 1/2 pounds 92% lean ground beef
* 1 cup fat-free tomato-basil pasta sauce, divided
* 1/2 cup Italian-seasoned breadcrumbs
* 1/2 cup (2 ounces) preshredded fresh Parmesan cheese
* 1/2 cup finely chopped onion
* 1/3 cup chopped fresh flat-leaf parsley
* 1 teaspoon garlic powder
* 1/2 teaspoon dried basil
* 1/2 teaspoon dried oregano
* 1/2 teaspoon salt
* 1/4 teaspoon black pepper
* 2 large egg whites
* Cooking spray

Preparation

Preheat oven to 350°.

Combine beef, 1/2 cup pasta sauce, and remaining ingredients except cooking spray in a large bowl.
Shape beef mixture into an 8 x 4-inch loaf on a broiler pan coated with cooking spray.
Brush remaining 1/2 cup pasta sauce over top of meat loaf.
Bake at 350° for 1 hour and 10 minutes or until a thermometer registers 160°.
Let stand 10 minutes. Cut loaf into 12 slices.

Wine Note: Anything Italian-style seems like a candidate for Chianti,
but with a humble meat loaf like this, I like something more full-bodied.
A California syrah has enough concentration to mirror the density of the ground beef,
and it makes the meat loaf seem just a bit grander.
Try Arrowood's Grand Archer 2001 Syrah from Sonoma County, California (about $20). -Karen MacNeil
Nutritional Information

Calories:
263 (42% from fat)
Fat:
12.1g (sat 5.7g,mono 4.7g,poly 0.6g)
Protein:
27.8g
Carbohydrate:
11.9g
Fiber:
1.4g
Cholesterol:
67mg
Iron:
3.3mg
Sodium:
859mg
Calcium:
175mg

Peanut Butter-Banana Spirals

Peanut butter stars with banana, yogurt, and, for crunch, wheat germ.
Yield

6 servings (serving size: 4 pieces)
Ingredients

* 1/2 cup reduced-fat peanut butter
* 1/3 cup vanilla low-fat yogurt
* 1 tablespoon orange juice
* 2 ripe bananas, sliced
* 4 (8-inch) fat-free flour tortillas
* 2 tablespoons honey-crunch wheat germ
* 1/4 teaspoon ground cinnamon

Preparation

Combine peanut butter and yogurt, stirring until smooth.
Drizzle juice over bananas; toss gently to coat.

Spread about 3 tablespoons peanut butter mixture over each tortilla, leaving a 1/2-inch border.
Arrange about 1/3 cup banana slices in a single layer over peanut butter mixture.
Combine wheat germ and cinnamon; sprinkle evenly over banana slices.
Roll up. Slice each roll into 6 pieces.
Nutritional Information

Calories:
245 (28% from fat)
Fat:
7.7g (sat 1.5g,mono 3.8g,poly 2.4g)
Protein:
9.1g
Carbohydrate:
31.3g
Fiber:
3.9g
Cholesterol:
1mg
Iron:
0.8mg
Sodium:
275mg
Calcium:
37mg

Peach-Oat Muffins

Prep: 15 min., Bake: 20 min.
These muffins are loaded with many of the components of a well-rounded breakfast:
fiber and whole grains from oats and bran cereal, good fats from pecans and canola oil,
dairy from nonfat buttermilk, and fruit from dried peaches.


Yield

Makes 24 muffins (serving size: 1 muffin)
Ingredients

* 1/4 cup chopped pecans
* 1 3/4 cups uncooked regular oats
* 1 cup sugar
* 1/2 cup canola oil
* 2 large eggs
* 1 1/4 cups all-purpose flour
* 1 teaspoon baking soda
* 1/2 teaspoon salt
* 1 cup peach nectar
* 1 cup nonfat buttermilk
* 5 cups wheat bran cereal
* 1/3 cup chopped dried peaches

Preparation

1. Heat pecans in a small nonstick skillet over medium-low heat, stirring often,
2 to 4 minutes or until toasted.

2. Process oats in a food processor or blender, about 45 seconds or until finely ground.

3. Beat sugar and oil at medium speed with an electric mixer 1 minute.
Add eggs, 1 at a time, beating until blended after each addition. (Mixture will be light yellow.)

4. Combine ground oats, flour, baking soda, and salt in a small bowl.
Stir together peach nectar and buttermilk in a small bowl.
Add oat mixture to sugar mixture alternately with peach mixture, beginning and ending with oat mixture.
Stir until blended after each addition.
Gently stir in bran flakes, dried peaches, and toasted pecans.
Spoon batter evenly into lightly greased muffin cups, filling three-fourths full.

5. Bake at 375° for 20 minutes or until golden brown.

Note: Muffins may be frozen for up to 1 month. Heat in toaster oven or microwave at HIGH 30 seconds.
For testing purposes only, we used Post Premium Bran Flakes cereal.

Nutritional Information

Calories:
176 (0.0% from fat)
Fat:
6.6g (sat 0.6g,mono 3.6g,poly 1.8g)
Protein:
3.5g
Carbohydrate:
27.5g
Fiber:
2.5g
Cholesterol:
18mg
Iron:
3mg
Sodium:
180mg
Calcium:
21mg