BodyforLIFErecipes1

Unrolled Cabbage Rolls
3/4 cup chopped onions
1 clove Garlic, minced
1-1/2 cups low-sodium, reduced fat Chicken Broth (2, 35% less salt sachets OXO Chicken Bouillon)
3/4 cup uncooked long grain White Rice
3-4 pounds (1 medium head) Cabbage
1-1/2 pounds lean ground Turkey
1 Egg White
1/4 cup Fresh Parsley
1 tsp. Dried Marjoram
1-1/2 tbsp. Dill Weed
1/2 tsp. each Salt & Black Pepper
41 ounces (1-1/3 plastic containers) Campbell's Heat & Serve Tomato Soup
Spray a medium saucepan with non-stick spray. Add onions & garlic. Cook over medium heat for 2 minutes, stirring often.
Add broth & rice. Bring to a boil. Reduce heat to medium-low.
Cover & cook for 22 minutes, until rice is tender & liquid has been absorbed. Stir occasionally.
Meanwhile, bring a large pot of water to a boil. Cut cabbage into 8 wedges. Boil cabbage for 5 minutes. Drain. Remove tough inner pieces. Separate individual leaves and set aside.
Combine cooked rice with turkey, egg white, parsley, marjoram, dill weed, salt, and pepper. Mix well using your hands.
Spray a 13 x 9-inch pan with non-stick spray. Line bottom with 1/2 cabbage leaves. Spread rice/turkey mixture evenly over cabbage. Top with remaining cabbage leaves.
Empty tomato soup evenly over cabbage. Cover & bake for 1 hour at 350 F. Reduce heat to 325 F. and cook another 45 minutes. Let cool a few minutes before serving. Makes 8 servings.
(per serving: 258 cals., 24.9 pro., 33.5 car., 3.3 fat)

Mexican Skillet Dinner (double this recipe for lots in the freezer) It's excellent!
1 pound (.454 kg) 95% lean Ground Beef (options: you can also add 1/2 Green Pepper, a 1/2 Onion & one sliced Celery Stalk)
1 can Mexican (or Italian) Crushed Tomatoes (if you double this recipe, one can should be Diced Tomatoes)
2-1/2 cups fresh or frozen (thawed) Whole Kernel Corn
1 tsp. crushed fresh Garlic
1 cup Whole Wheat Macaroni
1-1/3 cups unsalted Beef Broth (2, 35% less salt sachets OXO Beef Bouillon)
1 tbsp. Chili Powder
1/2 tsp. dried Oregano
1/4 tsp. ground Black Pepper
1/3 tsp. Salt
A dash here & there of Cayenne Pepper, or a few dried Chili Peppers
Place meat (and options, if used) in a large skillet, and cook over medium heat, stirring to crumble, until meat is no longer pink. Transfer meat to large pot into which you've already put all remaining ingredients, and which you've brought nearly to a boil. Stir to mix well. (You might have to add 1/4 cup Water).
Bring mixture to a boil, while stirring. Reduce heat to low, cover, and simmer, stiring occasionally, for 10 to 12 minutes, or until pasta is tender and liquid is absorbed. Serve hot.
(per 1-1/2 cups: 311 cals., 24 pro., 35 car., 4.3 fat, 6 fiber)

Chunky Chicken Minestrone - Lynn Lingenfelter
April 2001 Muscle Media, page 131
Non-stick cooking spray
1 quart (litre) nonfat Chicken Broth
5 oz frozen, mixed Vegetables (half a package)
5 oz Italian (or regular) Green Beans
1 medium Onion, diced
8 oz Mushrooms, sliced
3 small Zucchinis, shredded
3 oz small Pasta (Shells or Mini Bow-Ties), cooked
1/2 tsp. Basil
1/2 tsp. Oregano
2 cups Chicken Breast, cooked & diced
14 oz crushed Tomatoes
Place a nonstick pot over medium heat and coat evenly with cooking spray. Saute onions and mushrooms, and then add frozen vegetables, spices, and tomatoes. Add chicken broth and bring to a boil, then simmer for 20 minutes. Add cooked chicken, pasta, and shredded zucchini and simmer for another few minutes before serving.