Healthy Eating Support Group

from the Simply Healthy Lowfat Cookbook ( 1995 )



Ingredients



3 large red bell peppers - cut into 1 inch wide strips
1 medium onion, sliced
1 tablespoon balsamic vinegar
1 teaspoon olive oil, preferably extra virgin
¾ pound skinless turkey breast, cut into chunks
1 egg
6-8 sprigs flatleaf parsley
2 tablespoons plain dried bread crumbs
1 garlic clove, crushed with a press
¼ teaspoon fennel seed
1/8 teaspoon salt
1/8 teaspoon crushed red pepper flakes
3 ounces very thinly sliced low fat, reduced sodium provolone cheese
2 tablespoons reduced fat mayonnaise
½ teaspoon basil
¼ teaspoon oregano
¼ teaspoon thyme
4 crusty hero rolls ( 3 ounces each ), split



How To:



1. Preheat the broiler. Spray the broiler pan (or a jelly-roll pan) with nonstick spray.
2. Place peppers and onion on the pan and drizzle with olive oil and vinegar. Toss to coat. Broil 3-4 inces away from heat, stirring several times, for 15 minutes or until tender and lightly charred. Set aside and cover loosely to keep warm. Keep the broiler on.
3. In a food processor, coarsely grind the turkey breast. Add the egg, parsley, breadcrumbs, garlic, fennel, salt and pepper flakes. Process briefly just to combine. Shape mixture into 4 oblong patties ( or the shape of your rolls ) and place on the broiler pan.
4. Broil 4-5 inches from heat, without turning, for about 5 minutes, or until cooked through ( 165ºF ). Top evenly with cheese and broil 30 seconds or until cheese is melted.
5. In a small bowl or cup, blend the mayonnaise with the basil, oregano and thyme. Brush the insides of the rolls with the seasoned mayonnaise and lightly toast the rolls.
6. Place a patty on one half of each roll, top each with some of the peppers and onions mixture and the other half of roll.



4 servings



fitday approximations ( results vary depending on ingredients used )
calories: 535
total fat: 13g (saturated fat: 4g, polyun: 3g, monoun: 4g)
cholesterol: 119mg
sodium: 774mg
potassium: 692mg
carbs: 65g
fiber: 5g
protein: 39g




I've used chicken and lean pork tenderloin with great results as well. I've also used a low-carb wrap instead of the roll to lower the carbs and calories a little.


It can be made lower calorie/carb/fat with fat free ( but I find most fat free stuff to either taste strange, have more sodium or have HFCS in them, so I don't use them very often ) or with low-carb bread products.


The cookbook is all high antioxidant recipes ( 250+ of them ), but I don't remember where I got it from when it first came out lol It was a long time ago, and when I got it, I NEVER used it for more than anything other than reading material. Now I am, and wow. Everything so far has been GREAT!


I did find it on Amazon this morning, if anyone wants it. (http://www.amazon.com/Wellness-Healthy-University-California-Editors/dp/0929661281)
Posted on 02/08/08, 12:02 am