Turkey Apple Breakfast Patty

Ingredients:

1 lb. lean ground turkey breast or ground turkey
1/2 Granny Smith apple, peeled, cored and diced
1 large garlic clove, minced
1 tsp. dried sage
1/2 tsp. salt
1/2 tsp. dried thyme
1/2 tsp. ground fennel
1/4 tsp. crushed red pepper flakes (optional)
1/4 tsp. freshly ground black pepper
1/8 tsp. ground coriander

Instructions:

In a large bowl, combine all the ingredients, mixing well. Form into 8 patties. On a lightly sprayed nonstick indoor grill pan, grill over medium heat 5-7 minutes per side or until completely cooked.

Makes 8 servings.

Per serving: 68 calories, <1 g. total fat (0 g. saturated fat), 1 g. carbohydrate, 14 g. protein, <1 g. dietary fiber, 173 mg. sodium.

From the American Institute for Cancer Research.

Mixed Berry Cobbler

    Ingredients:

2 packages (16 oz. each) frozen unsweetened mixed berries, thawed
1/3 cup sugar
2 Tbsp. cornstarch
Pinch of salt
2/3 cup unbleached all-purpose flour
1/3 cup whole wheat flour
1 Tbsp. light brown sugar
1 tsp. baking powder
Generous pinch of salt
2 Tbsp. softened butter
1 Tbsp. canola oil
1/2 cup fat-free or low-fat milk
Cinnamon and brown sugar to sprinkle over top

Instructions:

Preheat the oven to 375 degrees. In a medium bowl, combine the thawed fruit with the sugar. Mix in the cornstarch and salt, stirring well. Bake the fruit mixture in an 8×8 or 9×9 square baking dish for 45 minutes, stirring once halfway through. While the berries are baking, prepare the biscuit topping. Mix together the white and wheat flours, the brown sugar, the baking powder and the salt. Add the butter and canola oil, and mix until the ingredients are the consistency of cornmeal. Stir in the milk until just combined, forming a soft biscuit dough. Set the dough aside. When the fruit is done baking, remove it from the oven. Turn the oven up to 425 degrees. Carefully drop the biscuit dough in small mounds over the fruit. Lightly sprinkle the top with cinnamon and brown sugar. Return the cobbler immediately to the oven and bake 10-12 minutes or until the biscuits are lightly browned and the fruit is bubbly. Makes 9 servings.Per serving: 181 calories, 4 g total fat (2 g saturated fat), 33 g carbohydrate, 3 g protein, 4 g dietary fiber, 116 mg sodium.

— From the American Institute for Cancer Research 

Marinated Veggie Open-Faced Sandwiches

Ingredients:

1 large zucchini, cut in half lengthwise

1 large yellow squash, cut in half lengthwise

1 medium red bell pepper

1 large garlic clove, minced

2-3 Tbsp. balsamic vinegar

2 tsp. olive oil

Salt and freshly ground black pepper, to taste

Pinch of sugar (optional)

4 slices fresh whole-grain bread or pita, toasted

1/4 cup fresh basil, minced

1/4 cup grated Parmesan cheese (optional)

Directions:

Cut zucchini and yellow squash into 1/4-inch slices horizontally. Cut both ends off the bell pepper. Then, cut the pepper in half twice, creating 4 pieces. In a large bowl, marinate the vegetables in balsamic vinegar, olive oil, salt and pepper, and a pinch of sugar, if desired. Add the vegetables and toss to coat with the marinade. Marinate for 2 hours to overnight. (If in a hurry, 30 minutes will suffice). Over hot coals or on an indoor, lightly sprayed nonstick grill, grill vegetables until just tender, turning once. Distribute vegetables evenly over bread and cut into wedges. Garnish each with basil and Parmesan cheese.

Makes 4 sandwiches.

*Per sandwich: 259 calories, 6 g total fat (2 g saturated fat), 43 g carbohydrate, 10 g protein, 5 g dietary fiber, 482 mg sodium.

*Nutritional analysis includes Parmesan cheese.

—From the American Institute for Cancer Research

Strawberry-Kiwi Slaw and Honey-Mustard Dressing

Ingredients:

Dressing:

2 tsp. Dijon mustard

1 tsp. dried tarragon or 2 tsp. fresh, chopped leaves

1 Tbsp. honey

2 tsp. olive oil

1 Tbsp. plain fat-free yogurt

Salad:

1 cup chopped ripe strawberries

1 ripe kiwi, peeled and sliced into thin strips

2 cups very finely shredded cabbage

1/2 cup fresh cilantro, washed and chopped (optional),

or substitute 1/4 cup fresh chopped chives

Directions:

In small bowl, combine all dressing ingredients. Set aside. In salad bowl, lightly toss fruits, cabbage and cilantro or chives. Divide onto 4 salad plates. Divide dressing evenly among 4 plates; serve any remaining dressing on the side.

Makes 4 servings. Per serving: 72 calories, 3 g. total fat (<1 g. saturated fat), 13 g. carbohydrates, 1 g. protein, 2 g. dietary fiber, 42 mg. sodium.

— from the American Institute for Cancer Research

Maple Raisin Granola

Ingredients

Nonstick cooking spray
3 cups old fashioned rolled oats
1/4 cup whole wheat flour
1/2 tsp. cinnamon
Pinch of salt
1/2 cup pure maple syrup
1/3 cup canola oil
1 tsp. vanilla extract
1 cup raisins

Directions

Preheat oven to 300 degrees. Lightly coat baking sheet with nonstick cooking spray.

In large bowl, combine oats, flour, cinnamon and salt. In separate bowl, whisk together syrup, oil and vanilla extract. Add to oat mixture, stirring well to coat. Spread mixture across baking sheet. Bake 30 minutes. Remove tray from oven. Sprinkle granola with raisins. Using large spoon or spatula, mix raisins and granola well, breaking up any lumps. Return to oven and continue baking an additional 20 minutes. Allow granola to cool completely. Store in airtight container in refrigerator.

Makes 10 servings. Per serving: 259 calories, 9 g fat (<1 g saturated fat), 42 g carbohydrate, 5 g protein, 4 g dietary fiber, 34 mg sodium.

— From the American Institute for Cancer Research