Chicken Wrap
1/8 teaspoon each basil, oregano, garlic powder, and black pepper
3-ounce chicken breast
Nonstick cooking spray
6-inch whole-grain tortilla
2/3 cup romaine lettuce, shredded
1/4 cup carrot, shredded
1/4 cup cucumber, peeled and thinly sliced
1 teaspoon fresh lemon juice
1/2 teaspoon olive oil

Blend herbs and spices together, then sprinkle on both sides of chicken. Spray a nonstick skillet with cooking spray, heat about 2 minutes over medium-high heat, then add chicken. Reduce heat to medium and cook chicken about 14 minutes, turning once. Cut the center to make sure it's cooked (it should be opaque, not pink), and slice it into thin strips. Place chicken on tortilla, top with vegetables, and drizzle with lemon juice and olive oil. Fold up sides and enjoy! Makes 1 wrap.

Asian Wraps
Canola oil cooking spray
1 pound ground chicken breast
1 tablespoon black bean sauce
1 tablespoon water
6 chopped shiitake mushrooms, stems removed
2 tablespoons chopped chives
8 leaves Boston lettuce, torn into 3- by 3-inch pieces

Coat a sauté pan with cooking spray. Add the chicken and cook until browned, stirring to break up the meat (about 8 minutes). Mix black bean sauce with the water, then add the mixture to chicken. Add mushrooms and chives to chicken. Stir until blended and remove from heat. To make each wrap, place 2 spoonfuls of chicken mixture on a lettuce piece, roll up, and pierce with a toothpick. Makes about 16 wraps.



Fabulous Flank Steak
1 1/2 pounds flank steak
Pepper
1 large onion, sliced
1 cup sliced mushrooms
1/2 cup soy sauce
3 tablespoons olive oil

Sprinkle steak with pepper. Put onion and mushrooms over steak in large dish. Mix soy sauce and olive oil. Pour over steak. Cover with saran wrap and place in refrigerator to marinate for at least 6 hours. Lift steak from marinade and broil about 4 minutes on each side. While the steak is broiling, boil the marinade and vegetables 3 minutes. Reduce heat and simmer. Pour over cooked meat. Serves 4.

Source: Ann Litt, M.S., R.D., annlittrd.com


Turkey Chili
Nonstick spray or 1 tablespoon olive oil
1 onion, chopped
1 green pepper, chopped
1 pound ground beef or ground turkey
1 can (15 ounces) kidney beans, drained
1 can (15 oz) tomato sauce
1 1/2 tablespoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon salt
Pepper

Spray bottom of saucepan with cooking spray or heat olive oil over low heat. Add onion and green pepper. Cook until soft. Add ground meat. Stir constantly until it is brown. Drain off any extra liquid into an empty juice or milk carton. Add kidney beans, tomato sauce, chili powder, garlic powder, salt, and pepper to mixture. Stir well. Cook, stirring often, until mixture boils. Lower heat and let simmer about 15 minutes. Serves 4.

Source: Ann Litt, M.S., R.D., annlittrd.com



Baked Ziti
1 pound ziti
15 ounces low-fat ricotta cheese
8 ounces part-skim shredded mozzarella cheese
1 32-ounce jar spaghetti sauce
2 tablespoons grated Parmesan cheese

Cook ziti as directed on box and drain well. Combine ziti, ricotta cheese, and mozzarella cheese. Spread half of ziti mixture into bottom of a large casserole dish. Pour 1 cup of sauce on top and sprinkle half of Parmesan cheese over it. Repeat this layer. Cover with foil for oven, plastic wrap for microwave oven. Bake at 350 degrees for 25 minutes, remove foil, and continue baking for another 15 minutes. Or, cover with plastic wrap and microwave for 10 minutes. Uncover, and microwave for an additional 5 minutes. Serves 6 to 8.

Source: Ann Litt, M.S., R.D., annlittrd.com



Beans and Pasta
2 cups penne or rigatoni
10 ounces frozen spinach
1 can (15 ounces) white cannellini beans
Garlic powder
Salt and pepper

Bring a pot of water to boil and cook penne or rigatoni as directed on box. Cook spinach as directed and drain well. Combine beans, pasta, and spinach in medium-size pot. Season with garlic powder, salt, and pepper. Cook over low heat about 10 minutes. Serves 4.

Source: Ann Litt, M.S., R.D., annlittrd.com