The Dining Room

4-ounce raw turkey breast pounded thin
Non-stick olive oil cooking spray
1 tablespoon reduced-calorie butter
1 tablespoon chopped shallot
½ inch grated gingerroot
1 tablespoon cornstarch
1/3 cup apricot nectar
¼ cup defatted, low-sodium chicken broth or water
1/3 cup mashed butternut squash prepared with defatted low-sodium chicken broth

Cook raw turkey in a pan sprayed with non-stick olive oil cooking spray. Cook until cooked through, turning once. Remove turkey and add butter, shallot, and gingerroot. Sauté until softened. Sprinkle mixture with cornstarch and cook for 1 minute. Stir in apricot nectar and broth. Cook stirring constantly until sauce thickens. Serve sauce over turkey. Prepare mashed butternut squash, using defatted, low-sodium chicken broth or water.

½ cup white kidney beans
½ cup (2 ounce) white tuna packed in water
½ chopped red onion
1 tablespoon chopped basil
1 teaspoon flaxseed oil
½ tablespoon lemon juice
½ tablespoon water
½ Bialy
1 cup raw spinach
1 chopped tomato
Calorie-free creamy bacon salad dressing

Mix beans with tuna, chopped red onion and basil and drizzle with flaxseed oil, lemon juice and water. Serve on bialy half. Prepare a salad of spinach and tomato. Drizzle with salad dressing.

7-inch tortilla
¾ cup egg substitute
Non-stick olive oil cooking spray
1 slice chopped bacon
Sliced mushrooms
Sliced hot peppers
½ chopped mango

Spray small frying pan and preheat. In a small bowl, whisk egg substitute; pour into pan and scramble. Spray another small frying pan and preheat; cook the chopped bacon, sliced mushrooms and hot peppers. Roll the tortilla with the egg and bacon mixture. Top with mango.

4-ounce raw orange roughy
1 tablespoon soy mayonnaise
1 teaspoon Dijon mustard
¾ cup crumbled unsweetened flake cereal
1 teaspoon dill
1 teaspoon garlic powder
Non-stick cooking spray
1 cup steamed collard greens

3-ounce grilled chicken breast
1 tablespoon reduced-fat or fat-free mayonnaise
3 tablespoons mustard
1 tablespoon fresh dill
½ cup corn
1 cup steamed green beans

½ -ounce bagel
2 tablespoons low-fat cream cheese
2-ounce smoked salmon
1 cup plain, non-fat yogurt
¾ cup blueberries

Spread cream cheese onto bagel half. Top with smoked salmon. Serve with yogurt mixed with blueberries.

3 Saltine crackers
3-ounce raw veal cutlet
1 tablespoon flour
1 beaten egg
1 teaspoon flaxseed oil
1 cup steamed spinach

Finely chop Saltine crackers. Dredge the veal cutlet first in the flour, then in the beaten egg and lastly in the cracker meal. Cook the veal in flaxseed oil until cooked through turning once. Serve with steamed spinach.

3-ounce sliced roast beef
Horseradish, to taste
Dijon mustard, to taste
Finely chopped cucumber
½ cup sauerkraut
10 French fries
½ cup fat-free, low-sodium vegetable soup

Lay out sliced roast beef. Spread each slice with horseradish and Dijon mustard. Top with finely chopped cucumber. Roll and serve with sauerkraut and French fries. Serve with vegetable soup.

½ cup egg substitute
2-ounce chopped cooked shrimp
1 chopped tomato
½ 2-ounce bagel
2 tablespoons reduced-fat cream cheese
½ tablespoon 100% fruit spread

Spray small frying pan and preheat. In a small bowl, whisk egg substitute; pour into pan and scramble. Fold in cooked shrimp and chopped tomato. Toast bagel half and spread with cream cheese and fruit spread.

3-ounce raw extra lean ground beef
1½ tablespoons bread crumbs
1/8 teaspoon pepper
1 clove minced garlic
1 teaspoon oregano
1 egg
1 teaspoon flaxseed oil
¼ cup cooked spaghetti
½ cup tomato sauce

Make meatballs by mixing raw ground beef with breadcrumbs, pepper, minced garlic, oregano and egg. Form into small meatballs and cook in the flaxseed oil. Top spaghetti with tomato sauce and meatballs.