Second Turkey Meal

november 98

Baked Potato Pockets with Chili

(Makes 8 servings)

4	10-ounce (300 g) baking potatoes
	olive oil cooking spray
1	large onion, 8 ounces(240 g), chopped
2	cloves garlic, minced
1	35-ounce (794 g) can no-salt-added plum tomatoes, chopped with juice
1	15-ounce(425 g) can low-sodium tomato puree
2	tablespoons (30 g) good-quality chili powder
1	tablespoon (15 g) ground cumin
1	teaspoon(5 ml) crushed dried red pepper flakes
1	teaspoon (5 ml) crushed dried oregano
1	teaspoon (5 ml) ground cinnamon
2	cups (312 g) chopped cooked turkey
1	8-ounce(240 g) green pepper, seeded and chopped
1	15-ounce (454 g) can red kidney beans, rinsed well
	fat-free sour cream
	fat-free grated cheddar cheese, about 2 tablespoons (14 g) per serving

Pre heat the oven to 400°F (200°C), Gas Mark 6.
Scrub the potatoes and pat dry. Prick several times with a fork. Bake directly on the middle oven rack (for the tastiest skin, don’t oil the potatoes or wrap them in aluminum foil). Bake until soft to the touch, about 55 minutes to 1 1/4 hour.
Spray a large nonstick pot with cooking spray and saute the onions and garlic over low heat, stirring until they begin to turn golden. Add the tomatoes and tomato puree along with the chili powder, cumin, pepper flakes, oregano, and cinnamon. Stir to combine and then add the turkey, green pepper, and kidney beans. Bring to a simmer, and cook for 40 minutes.
Slice each potato in half, lengthwise and then cut a slash down the middle and open out. Spoon a cup of the chili on each potato half and top with a dollop of sour cream and a sprinkle of cheese.

Per serving:	326 calories (8% calories from fat), 23 g protein, 3 g total fat (0.7 g saturated fat), 55 g carbohydrate, 11 g dietary fiber, 29 mg cholesterol, 198 mg sodium
Diabetic exchanges:	2 very lean protein, 3 1/2 carbohydrate (3 bread/starch, 2 vegetable)

Microwaved Broccoli with Lemon

(makes 8 servings)

2	medium-size heads broccoli, about 3 pounds (1.4 kg) total
	juice and grated zest of 1 lemon

Cut the florets away from the large stems. If desired, peel the stems and cut into 1inch (2.5 cm) lengths. Cut stems in half if very thick.
Arrange broccoli in shallow microwave-safe dish. Cover with plastic wrap, venting at one corner.
Microwave on HIGH for about 6 minutes, until just tender. Just before serving, sprinkle the lemon juice and zest on the broccoli (doing it earlier will turn the broccoli gray).

Per serving:	49 calories (8% calories from fat), 5 g protein, 1 g total fat (0.1 g saturated fat), 10 g carbohydrate, 5 g dietary fiber, 0 cholesterol, 46 mg sodium
Diabetic exchanges:	1/2 carbohydrate (2 vegetable)

Poached Pears with Almond Cream

(Makes 8 servings)

8	small, firm Bosc pears, about 2 pounds total, (960 g)
3	cups (720 ml) dry white wine or unsweetened apple juice
3 1/2	cups (840 ml) water
6	peppercorns
3	cloves
2	cinnamon sticks, 3 inches (8 cm) long
Almond Cream:
1	cup (230 g) fat-free sour cream
2	tablespoons (24 g) light brown sugar
1	tablespoon (15 ml) almond-flavored liqueur or 1/8 teaspoon (0.6 ml) almond extract
2	tablespoons (12 g) sliced almonds, toasted

Core the pears from the bottom, using a melon baller. Peel the pears, leaving the stem in place.
Bring wine, water, peppercorn, cloves and cinnamon sticks to a boil in a non-reactive saucepan. Add the pears and more water, if necessary, to cover pears.
Reduce the heat to simmer. Cover the pan and cook 10-15 minutes until they are barely tender when tested with a knife in the blossom end. Remove from heat, uncover, and allow the pears to cool in the poaching liquid . Refrigerate until ready to serve.
In a small bowl, whisk together sour cream, brown sugar, and almond liqueur. Cover and refrigerate until ready to serve.
To serve, spoon 2 tablespoons (30 ml) of the sour cream mixture in the center of each dessert plate, smoothing into a "puddle" with the back of a spoon. Place a pear upright in the center of each and sprinkle with some of the almonds. Serve with a fork and knife for eating.

Per serving:	135 calories (8% calories from fat), 3 g protein, 1 g total fat (0.1 g saturated fat), 26 g carbohydrate, 3 g dietary fiber, 3 mg cholesterol, 27 mg sodium
Diabetic exchanges:	2 carbohydrate (fruit)

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