1. In a medium bowl, combine
coleslaw mix and Italian salad
dressing; set aside.
2. Spread Thousand Island salad
dressing onto bread slices. Top
4 slices with turkey, cheese, tomato,
coleslaw mixture, and remaining
bread slices, dressing sides down.
3. In a skillet, cook sandwiches,
two at a time, over medium-low heat
for 4 to 6 minutes or until bread is
toasted and cheese is melted,
turning once. If desired, serve with
cucumber. Makes 4 servings.
Tuna Salad Pockets
You can skip the pita bread to save on
carbs. Pictured on page 69.
PER PITA HALF: 272 cal., 10 g total fat
( 2 g sat. fat), 36 mg chol., 659 mg sodium,
22 g carbo., 3 g fiber, 25 g pro. Exchanges:
2 vegetable, 1 starch, 2. 5 very lean meat,
2 fat. Carb choices: 1. 5.
2 cups chopped cooked chicken
breast (about 10 ounces)
1⁄
4 cup sliced green onion
4 7-inchwholewheatflourtortillas
4 romaine leaves or 8 fresh
spinach leaves
11 medium tomato, chopped
11 12-ounce can solid white tuna
(water pack), drained and
broken into chunks
11⁄
4 cup finely chopped onion
11⁄
4 cup thinly sliced celery
11⁄
4 cup shredded carrot
11 tablespoon capers, rinsed
and drained
11 recipe Dijon Vinaigrette (see
recipe, below)
11⁄
2 cups torn mixed salad greens
2 large whole wheat pita bread
rounds, halved crosswise
1. In a medium bowl, combine
dressing, curry powder, and pepper.
Stir in chicken and green onion.
Cover and chill for 2 to 24 hours.
2. Top tortillas with leaves,
chicken mixture, and tomato. Roll
up; cut in half. Makes 4 servings.
Vegetarian Cream
Cheese and Bagels
We replaced the traditional deli
salmon (or lox) and cream cheese
with roasted red peppers and light
cream cheese. Pictured on page 67.
PER BAGEL HALF: 222 cal., 8 g total fat
( 3 g sat. fat), 13 mg chol., 301 mg sodium,
31 g carbo., 5 g fiber, 9 g pro. Exchanges:
1 vegetable, 1. 5 starch, 1. 5 fat. Carb
choices: 2.
Italian Pasta Salad
Homemade dressing helps control
fat and calories. Pictured on page 68.
PER SERVING: 118 cal., 5 g total fat ( 1 g sat.
fat), 0 mg chol., 75 mg sodium, 16 g carbo.,
2 g fiber, 3 g pro. Exchanges: 1 starch, 1 fat.
Carb choices: 1.
11⁄
2 of an 8-ounce tub light cream
cheese (
1⁄
2 cup)
11 tablespoon snipped fresh dill
or 1 teaspoon dried dill weed
11⁄
4 teaspoon salt
11⁄
8 teaspoon ground black pepper
4 whole wheat bagel halves,
toasted
11⁄
2 of a medium cucumber, sliced
1⁄
2 of a medium onion, sliced
11⁄
2 of a medium avocado, halved,
seeded, peeled, and sliced
3⁄
4 cup bottled roasted red sweet
peppers, drained and cut into
thin strips
Fresh dill sprigs (optional)
1. In a medium bowl, combine
tuna, onion, celery, carrot, and
capers; set aside.
2. Pour Dijon Vinaigrette onto
tuna mixture; toss gently to coat.
Add greens; toss gently to combine.
Spoon tuna salad into pita bread
halves. Makes 4 servings.
Dijon Vinaigrette: In a screw-top
jar, combine 2 tablespoons olive oil,
2 tablespoons lime juice,
1 tablespoon Dijon-style mustard,
and 1 tablespoon champagne
vinegar. Cover; shake well to mix.
4 ounces dried whole wheat
rotini pasta, dried whole grain
penne pasta, or dried bow tie
pasta (about 11⁄
2 cups)
11 cup fresh sugar snap peas
( 4 ounces), trimmed
11⁄
2 cup chopped red sweet pepper
1⁄
4 cup shredded fresh basil
2 tablespoonspittedniçoiseolives
or pitted ripe olives, quartered
11 recipe Red Wine Vinaigrette
(see recipe, below)
1. In a bowl, combine cream
cheese, snipped dill, salt, and black
pepper. Spread onto bagel halves.
Top with cucumber slices, onion
slices, avocado slices, and red pepper
strips. If desired, garnish with fresh
dill sprigs. Makes 4 servings.
Curried Chicken
Salad Wraps
You can serve the chicken filling in
tomatoes, too. Pictured on page 66.
PER SANDWICH WRAP: 246 cal., 5 g total fat
( 1 g sat. fat), 60 mg chol., 537 mg sodium,
18 g carbo., 9 g fiber, 28 g pro. Exchanges:
1 vegetable, 1 starch, 3 very lean meat,
0.5 fat. Carb choices: 1.
11⁄
2 cup fat-free or low-fat
mayonnaise dressing or salad
dressing
11⁄
2 teaspoon curry powder
11⁄
8 teaspoon ground black pepper
1. Cook pasta according to
package directions, adding snap
peas the last minute of cooking.
Drain. Rinse with cold water; drain
well. In a large bowl, combine pasta
and peas, sweet pepper, basil, and
olives; set aside.
2. Pour Red Wine Vinaigrette onto
pasta and vegetables; toss gently to
coat. Makes 6 (
1⁄2-cup) servings.
Red Wine Vinaigrette: In a screw-top
jar, combine 2 tablespoons red wine
vinegar, 2 tablespoons olive oil,
1 minced garlic clove,
1⁄
8 teaspoon
salt, and a dash ground black pepper.
Cover and shake well to mix.
