Mexican Turkey Salad Wrap

Ingredients:

1 can (15.5 oz.) black beans, rinsed and drained

4 oz. cooked, thinly shaved or sliced deli-style turkey breast

1 small green bell pepper, seeded and diced

1/2 cup jicama, diced small, or 1/2 cup sliced water chestnuts

1/2 cup thick salsa, mild, medium or hot, as desired

1/4 bunch of fresh cilantro, or to taste

Freshly ground pepper, to taste

4 whole-wheat tortillas

Directions:

In medium bowl, mash beans well with fork.  Mix in remaining ingredients except tortillas. Place equal amounts on each tortilla and roll up to serve.

Makes 4 servings. Per serving: 270 calories, 4 g total fat (0 g saturated fat), 43 g carbohydrates, 15 g protein, 8 g dietary fiber, 620 mg sodium.

-From the American Institute For Cancer Research

Apple Tuna Sandwich

Ingredients

2  6 oz. cans unsalted tuna in water, drained

1 medium apple chopped

1 celery stalk, peeled and chopped

1/4 cup low fat vanilla yogurt

1 tsp. prepared mustard

1 tsp. honey

6 slices whole wheat bread

6 lettuce leaves

6 slices tomato

Directions:

Combine and mix the tuna, apple, celery, yogurt, mustard and honey.  Spread 1/2 cup of the mixture on three bread slices.  Top each slice of bread with lettuce, tomato and remaining bread. Cut sandwiches in half or as desired.

Makes 3 servings.

Per serving–330 calories; 4 g total fat; 1 g saturated fat; 35 mg cholesterol; 370 mg sodium; 14 g sugar; 38 g protein.

–From the CDC

Quick & Easy Morning Sandwich

Ingredients:

1/4 cup cholesterol-free egg product

1 multi-grain English muffin, split and toasted

1 tomato slice

1 frozen BOCA Meatless Breakfast Patty

2 teaspoons shredded reduced fat cheddar cheese

Directions:

Cook egg product in a nonstick skillet on medium-low heat until set, stirring occasionally. Meanwhile, microwave breakfast patty as directed on package.  Cover one of the muffin halves with tomato, egg and breakfast patty. Sprinkle with cheese; top with remaining muffin half. Makes 1 serving.

Nutrient analysis: Calories–310; Total fat–8 grams; Saturated fat–1.5 grams; Cholesterol–5 mg.; Sodium–690 mg; Fiber–5 grams;Protein–23 grams.

–From Sherri Flynt, registered and licensed dietitian at Florida Hospital

Asian Pilaf

Ingredients:

Nonstick cooking spray
1 medium red bell pepper, seeded and coarsely chopped
1 garlic clove, minced
1 tsp. fresh chopped, peeled ginger
1 cup brown rice
2 cups fat-free, reduced sodium chicken or vegetable broth
1 cup fresh snow peas, trimmed
1 cup thinly sliced carrots, steamed
1/4 cup chopped green onion
1/4 cup chopped fresh cilantro
1 Tbsp. lite soy sauce
1/8 tsp. crushed red pepper flakes

Directions:

Spray medium saucepan with cooking spray. Heat pan over medium heat. Add red pepper, garlic and ginger. Sautee 5 minutes. Stir in rice. Sautee 3 more minutes. Add broth; bring to boil. Cover and simmer on medium-low heat until rice is tender and liquid is absorbed, about 35 minutes. Stir in snow peas, carrots, green onion, cilantro, soy sauce and red pepper ßakes. Cook 5 more minutes. Serve immediately.

Makes 8 servings. Per serving: 107 Calories, <1 g Total Fat (<1 g Saturated Fat), 22 g Carbohydrates, 3 g Protein, 2 g Dietary Fiber, 228 mg Sodium.

From the American Institute for Cancer Research