A souffle may take a little extra work, but your family and guests will be so impressed by it’s “grand” appearance that it will be worth the effort!

1 cup skim milk

3 tablespoons flour

1 small onion

2 whole cloves

1 bay leaf

1/4 teaspoon ground sage

1/4 teaspoon papika

1/4 teaspoon hot pepper sauce (or chile oil, etc)

1/4 teaspoon salt

1/8 teaspoon nutmeg

2 large eggs (separated), plus 3 additional large egg whites

3/4 cup finely chopped cooked turkey (I have used cooked ground turkey also)

1/2 cup finely chopped spinach (no need to cook it first, I just put the fresh spinach in a food processor and add it right in)

Preheat the oven to 400 degrees.

In a medium sauce pan over low heat, whisk the milk into the flour until well combined. Stick the whole cloves into the onion (no need to chop the onion, just cut off the ends and peel the skin off first). Add the onion and the bay leaf to the pan. Cook, stirring constantly, until the mixture is very thick (about 5 minutes). Remove the pan from the heat and discard the onion, cloves, and bay leaf. Still off of the heat, stir in the sage, paprika, red pepper sauce, salt, and nutmeg; set pan aside.

In a large bowl whisk the egg yolks until blended and uniform. Stir a small amount (about a heaping tablespoon) of the hot flour/milk mixture into the egg yolks, then pour the egg mixture into the saucepan along with the milk and flour. Stir in the turkey and spinach.

Using a handheld electric mixer, beat the egg whites until stiff, then gently fold them into the turkey-spinach mixture (make sure to FOLD them in, and don’t overmix or the souffle will “fall”).

Lightly spray a 1 1/2 quart dish with nonstick cooking spray; Pour the mixture into the dish and bake, uncovered, for 25 minutes (or until puffy and golden). Serve immediately.

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Makes 4 servings. Per serving: 138 calories, 5 g total fat, 1 g saturated fat, 0 g trans fat, 9 g carbohydrates, 2 g fiber, 0 g added sugar, 17 g protein, 279 mg sodium, 118 mg cholesterol.

The ideal Thanksgiving meal for those of us that are not going to be feeding an army of 30!!

My mother has 7 brothers and sisters, all of whom live within an hour of each other. All of them are married, with children – and all of them actually like each other, and enjoy each other’s company. Our family get-togethers are typically very loud, very crowded, and a LOT of fun (hey, they’re Irish…. cocktail hour starts at 9 am!). So I was raised learning how to prepare a large, elaborate Thanksgiving meal, with all of the trimmings, for anywhere from 60 – 80 people! Unfortunately, this year due to “scheduling conflicts”, my family will be having their celebration the weekend after Thanksgiving – and due to prior engagements, John and I will not be not be able to attend.

So this year, I have no need for my normal 30+ pound turkey, but I do still want my turkey experience – and since John and I have no desire to be faced with 25 pounds of leftover turkey, I plan on making a “scaled down” version of what I have come to know and love as “Thanksgiving”. By preparing a turkey breast, smaller batches of stuffing, mashed potatoes, and veggies, and mini pies for dessert, I won’t have to miss out on any of my favorite foods.

This recipe calls for a total of 3 tablespoons of butter, (Hey, it’s a holiday – indulge a little!!) but you can cut back on that if you so choose. The herb butter and stuffing can be made a day in advance, so in the morning, your workload isn’t so bad.

2 tablespoons unsalted butter

1 tablespoon chopped garlic

4 cups thinly sliced leeks (white and light green parts only, thoroughly rinsed to remove all dirt)

3 cups sliced mixed mushrooms (about 8 ounces)

1/4 cup wheat breadcrumbs
1/4 cup grated pecorino-romano cheese

1 1/2 teaspoons chopped fresh parsley, divided

1 1/2 teaspoons chopped fresh sage, divided

1 1/2 teaspoons chopped fresh rosemary, divided

1 1/2 teaspoons chopped fresh thyme, divided

salt and pepper to taste

1 tablespoon unsalted butter (at room temperature)

1 boneless turkey breast (mine is about 2.5 pounds)

Butcher’s twine for tying up the rolled breast (if you don’t have any and don’t feel like buying it, I have improvised with toothpicks in the past, but the twine does make things easier)

To make the stuffing, melt the butter over medium-high heat, then add the garlic and sauté it for about 30 seconds (make sure not to burn it, or it will become bitter). Add the sliced leeks and sauté until soft (about 5 minutes). Add the sliced mushrooms, increase the heat to high, and cook until soft and all liquid has evaporated (about 10 minutes). Remove from the heat and add the breadcrumbs, cheese, one teaspoon each of parsley, sage, rosemary and thyme, 1 teaspoon salt and 1/2 teaspoon pepper. Set aside.

To make the herb butter, use a fork to combine the tablespoon of softened butter with 1/2 teaspoon each of parsley, sage, rosemary and thyme. Set aside at room temperature.

For the turkey:

Preheat the oven to 350 degrees. Butterfly the turkey breast open with a very sharp knife and place it skin side down on a cutting board. Cover it with plastic wrap, then pound it out lightly with a meat mallet to flatten it a bit and make it an even thickness.

Remove the plastic wrap and sprinkle the turkey breast with salt and pepper. Spread the stuffing onto the side without skin and spread it all over, leaving about 3/4-inch on each edge. Roll the turkey breast up as tightly as possible, finishing with the skin side up (towards you).

Rub the entire top surface with the herb butter, placing some butter under the skin, if possible. Using butcher’s twine, tie up the turkey breast to keep its shape while roasting. Place the stuffed turkey breast on a roasting pan or on a baking rack that has been sprayed with nonstick cooking spray.

Roast the breast, uncovered, until the stuffed turkey reaches an internal temperature of 165°F, (about 1 1/2 hours). [Check the turkey about halfway through and cover it with a piece of foil if the top begins to get too brown].

Once it has finished, remove from the oven and let it sit, covered with foil, for about 15–20 minutes before slicing. Snip off the butcher’s twine, and serve.

Makes 6 servings. Per serving: 240 calories, 7g total fat, 4g saturated fat, 0 g trans fat, 11g total carbohydrates, 3 g fiber, 2 g sugar, 34g protein, 239 mg sodium, 100mg cholesterol

Salisbury steak is a quick and easy dinner that has a hearty, homecooked taste.

Many people hold the misconception that salisbury steak originated as a “poor man’s steak”, made by families that could not afford decent cuts of meat, and therefore used “scraps” instead. In actuality, it uses a rather high grade, fairly expensive cut of lean ground meat, and it was named for Dr. James H. Salisbury, one of the first “known” nutritionists. Dr. Salisbury thought that everyone would be healthier if they ate very lean cuts of meat in VERY large quantities and avoided carbohydrates entirely (basically, he was the original “Atkin’s diet” of the early 19th Century!!) .

Salisbury steak is still very popular in the South, where it is traditionally served with gravy and grilled onions, and it remains a common staple of public school lunches and frozen dinners.

Served simply with seasoned steamed veggies, oven baked fries, or light mac and cheese, Salisbury steak is a fast, comforting, satisfying dinner.

1 pound extra lean ground turkey ground beef (try for 93% – 97% lean)

3 tablespoons seasoned dry bread crumbs

1 egg white

1/2 teaspoon salt

1/4 teaspoon black pepper

1 medium red onion, chopped

8 ounces fresh sliced mushrooms (buying the presliced packages from the produce section is a huge time saver!)

1/2 teaspoon dried thyme leaves

1 tablespoon flour

1 cup fat-free reduced-sodium beef broth

2 tablespoons chopped fresh thyme or parsley (optional)

Combine the ground meat, bread crumbs, egg white, salt and pepper and mix together well. Shape the mixture into 4 patties (about 1/2 thick each).

Heat a large nonstick skillet over medium heat and coat well with cooking spray; add the patties to the skillet and cook for about 5 minutes per side (or until no longer pink in the center). Remove the patties from the skillet and set them aside.

Re-coat the same skillet with a little more cooking spray and add the chopped onion. Cook for 3 minutes, stirring occasionally, then add the mushrooms and the dried thyme and cook for 3 more minutes (still stirring occasionally). Sprinkle the flour over the onion/mushroom mixture and and stir for 30 seconds; add the broth and bring the mixture to a boil. After the skillet comes to a boil, reduce the heat to a simmer and cook for about 5 minutes (or until the onions and mushrooms are tender and the sauce has thickened a little). With the heat still at a simmer, return the patties to skillet for about 1 -3 minutes to heat through. Serve with sprinkled with fresh thyme or parsley, if desired.

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Makes 4 servings. Per Serving: 253 calories, 9 g total fat, 2.5 g saturated fat, 0 g trans fat, 9 g carbohydrates, 4.5 g fiber, 0 g added sugar, 28 g protein, 382 mg sodium(this will vary depending on how much sodium is in your broth), 49 mg cholesterol

I must admit that I have never been a fan of meatloaf. I have always found it to be dry, bland, and really rather gross. I know that when I was forced to eat it as a child, I swore that I would never again eat it as an adult!! And then one day while making chicken meatballs, I thought, “Hmmm…. I like these meatballs, which are kind of like itty bitty meatloaves – I wonder if I made meatloaf using ground poultry if I would like that too?” So I tried it – and I actually liked it! It came out very moist, with a light onion flavor, and a great texture. And the best part of all? It was low calorie, and really easy.

If you were like me and tended to shy away from meatloaf, you have to give this a try – it just might change your opinion. This is nothing like the doughy, breadcrumb laden version that we were served as kids – it is actually pleasing to the palate! But unfortunately ( just like when you were a kid) I’m still going to tell you that have to finish your vegetables!!

3/4 cup quick-cooking oats

1/2 cup skim milk

1 medium onion, peeled

2 pounds ground turkey breast

1/2 cup chopped red bell pepper

2 eggs, beaten

2 teaspoons Worcestershire sauce

1/4 cup ketchup

1/2 teaspoon salt

1/4 teaspoon ground black pepper

(8-ounce) can tomato sauce

1/2 cup low fat shredded mozzarella cheese (optional)

Preheat the oven to 350 degrees.

In a small bowl, stir together the oats and milk. Thinly slice 1/4 of the onion and set aside. Finely chop the remaining onion. In a large bowl combine the ground turkey, oat and milk mixture, chopped onion, bell pepper, eggs, Worcestershire sauce, ketchup, salt and pepper; mix together until well combined.

Transfer the mixture to a 9 by 13 inch baking dish and shape into a loaf about 5 inches wide and 2-3 inches high. Pour the tomato sauce over the meatloaf and sprinkle with the sliced onions. Bake for about 1 hour (take the meatloaf out to sprinkle on the cheese (if using) about 10 minutes before it is ready so that the cheese melts).

Remove from the oven and let rest for 10 minutes before slicing (this help keeps the meatloaf moist).

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Makes 4 Servings. Per Serving (with cheese): 215 calories, 3 g total fat, less than 0.5 g saturated fat, 0 g trans fat, 12 g carbohydrates, 3 g fiber, 0 g added sugar, 32 g protein, 186 mg sodium, 11 mg cholesterol

This is the quintessential Sunday night supper. I use ground poultry for the meatballs because it has considerably less fat than ground beef. But trust me, the many herbs in this sauce lend a nice spicy kick and so much flavor that you’ll never miss the beef. This recipe takes some time – but for an Italian inspired, family meal – you simply can’t beat all of these real, home cooked tastes. A great chef once told meal that the secret ingredient in the fantastic pasta sauces that you get at restaurants is carrots. So I tried it out, and she was right!!

So if you are craving a delicious, homemade, hearty Italian meal – toss together a salad, make some whole grain garlic bread, take the time to make this for your family and “Mangia”!! (Oh, and when you’re done dinner, make them take you out for some real Italian gelato – you cooked a great dinner – you deserve a treat!!)

To Make the Sauce:
1 tablespoon extra virgin olive oil

1 large onion, chopped

4 garlic cloves, minced or pressed

3 tablespoons tomato paste

1 (28-ounce) can crushed tomatoes, undrained (if you can find the fire-roasted canned tomatoes, they give this dish the best flavor)

1 teaspoon finely minced canned chipotle in adobo and sauce, (found in the Mexican food aisle at the supermarket- where you would buy taco shells, refried beans, etc)

2 teaspoons chopped oregano leaves

1 sprig fresh rosemary

1/2 teaspoon salt

1/2 teaspoon black pepper1/4 cup torn fresh basil leaves (plus 4 whole leaves for garnish, optional)

1/4 cup shredded asiago cheese

To Make the Meatballs:
1 pound ground chicken or turkey

1 slice fresh whole-wheat bread, made into crumbs in a food processor or blender

1/4 cup grated parmesan cheese

2 medium carrots, very finely chopped (if you dug out the food processor for the bread, use it chop the carrots as well!)

1 large red onion, finely chopped

2 large garlic cloves, minced or pressed

2 tablespoons fresh parsley, minced (or 2 teaspoons dried)

2 teaspoons fresh thyme, minced (or 1/2 teaspoon dried)

1 whole large egg, lightly beaten

1/2 teaspoon salt

1/4 teaspoon black pepper

1 box whole-wheat spaghetti

Bring a large pot of water to a boil (but don’t add the pasta yet).

To Make the Sauce:
Heat the olive oil over medium heat in a large saucepan. Add the onions to the pot and saute until slightly tender (about 3 minutes), then add the garlic and cook for 1 minute more. Add the tomato paste, tomatoes, chipotles, oregano, rosemary, salt and pepper. Bring the pot a low boil, then reduce the heat and simmer for about 15 minutes (until a little bit of the liquid has evaporated). While the sauce simmers, start making the meatballs.

To Make the Meatballs:
Preheat the broiler on your oven and spray a baking sheet with nonstick cooking spray.

Combine the turkey, bread crumbs, parmesan cheese, carrots, onion, garlic, parsley, thyme, egg, salt and black pepper in a large bowl. Mix all of the ingredients well and then form into balls (about 2 1/2 inches around). Place the meatballs on a baking sheet, and put them in the oven for 10 minutes (until browned and almost entirely cooked through.)

While the meatballs cook, return to the sauce. Remove the rosemary sprig from sauce using tongs or a spoon, and stir in the torn basil. Once the meatballs finish cooking, add them to the sauce, cover the pot, and let the whole thing cook for another 10 minutes (until the sauce has thickened a little more). While waiting for the sauce to finish, add the pasta to the boiling pot and cook according to the package directions.

Drain the pasta and return it to the pot. Add the sauce and meatballs to the pasta and toss it all together well. Divide evenly among 4 large plates or pasta bowls and garnish with the shredded asiago cheese and the whole basil leaves.

Makes 4 servings. Per Serving : 368 calories, 7 g total fat, 2 g saturated fat, 0 g trans fat, 36 g carbohydrates, 9 g fiber, 0 g added sugar, 23 g protein, 378 mg sodium, 13 mg cholesterol.

These turkey patties are great to make your own sausage-egg-and-cheese sandwiches at home, or served alongside eggs, pancakes, or french toast. The mixture is also delicious if (instead of forming into patties) you brown it in a skillet and serve it mixed with tomato sauce over your favorite whole wheat pasta, or cut the potatoes a little larger and serve it as you would traditional “hash”. Using a potato in the mixture makes these patties really hearty. Try experimenting with different spices and sauces in the mixture for a variety of different tastes. If you happen to come up with a particularly “yummy” version that you like even better- send me an email- I’d love to try it!

1 large peeled potato

1 large onion

1/2 pound lean ground turkey breast

1 large egg white

1 tablespoon worcestershire sauce (I usually don’t have this on hand and wind up using soy sauce instead!)

1/2 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon dried sage

1 teaspoon dried parsley

Grate the potato and onion into a large bowl (I usually just use the food processor for this). Stir in the ground turkey, egg white, worcestershire sauce, salt, pepper, sage and parsley. Shape mixture into 16 round patties (about 3- 3 1/2 inches each). Spray a large non-stick skillet with cooking spray and place it over medium high heat. Add the sausage patties (as many as you can fit in the skillet, while keeping it one layer) and cook until browned (about 4- 5 minutes on each side. Serve warm, or let cool, wrap in individual servings with plastic wrap and then foil, and freeze to reheat in the microwave whenever you’d like.

Makes 4 servings (4 patties per person). Per serving: 107 calories, 2 g total fat, 0 g saturated fat, 0 g trans fat, 7 mg carbohydrates, 2 g fiber, 0 g added sugar, 11 g protein, 246 mg sodium, 17 mg cholesterol.

Once you try these incredible “surprise in the center” turkey burgers, you’ll never reach for a greasy, fat-laden beef burger off the grill again! If you’ve tried turkey burgers in the past, chances are you have been disappointed by the dry, bland brick between your bun. These burgers will change your opinion for good. They are so juicy, moist and flavorful that you will have a hard time believing that something that tastes so delicious could possibly be good for you. Give them a try and see what you think….

1/2 cup finely chopped red onion

1/4 cup fresh parsley, minced

2/3 cup plus 2 additional tablespoon fat free sour cream (divided)

1 pound lean ground turkey

2 tablespoons fat-free feta cheese (or substitute your favorite – cheddar, mozzarella – just keep it a low-fat variety)

1 tablespoon chives, minced

1 tablespoon fresh basil, minced (or 1 1/2 teaspoons dried)

1 tablespoon lemon juice

1/2 teaspoon dried tarragon

1/4 teaspoon salt

1/4 teaspoon pepper

4 large romaine lettuce leaves (or baby spinach, arugula, etc)

4 whole wheat hamburger buns, split

Combine the onion, parsley, and 2 tablespoons sour cream in a large bowl. Crumble the ground turkey into the bowl and mix well. Shape into 8 thin patties (about half the thickness of a normal burger). Place cheese in the center of 4 of the patties, then top with the remaining 4 and press all around the edges to seal the patties together (so that you end up with a total of 4 regular thickness patties).

Coat a grill, grill pan, or skillet with non-stick spray and grill burgers, covered, over medium heat (you can also broil them 4-6 inches from the heat source) for 5 – 6 minutes on each side (or until internal temperature reaches 165 degrees on a meat thermometer).

While the burgers are cooking, combine the chives, basil, lemon juice, tarragon, salt, pepper, and remaining 2/3 cup sour cream and stir together well. Serve on the buns with the lettuce and other fixings of your choice.

Makes 4 burgers. Per Serving (calculated WITH buns): 265 calories, 14 g total fat, 3 g saturated fat, 0 g trans fat, 7 g carbohydrates, 3 g fiber, 0 g added sugar, 29 g protein, 77 mg cholesterol.

Okay, heat-wavers – here is today’s no cook meal – a healthier version of a classic Greek pita.

1/2 cup plain low-fat yogurt

1/2 cup cucumber, seeded and chopped

1/2 teaspoon lemon pepper seasoning

1/2 teaspoon dried oregano

1/2 teaspoon garlic powder

1/2 pound precooked turkey breast, cubed (leftover or sold prepackaged at the supermarket; opt for low-sodium brands)

4 whole wheat gyro style pitas

2 small or one very large tomato, thinly sliced

1 small red onion, sliced

4 large pitted Greek olives, chopped (optional)

4 pepperoncinis, chopped (optional)

1 cup shredded Romaine lettuce or baby spinach

1/4 cup low-fat feta cheese, crumbled

In a small bowl combine yogurt, cucumber, and spices; stir in the turkey and refrigerate for at least 15 minutes. When ready to serve, spoon turkey mixture evenly onto each pita; top with tomato, onion, olives, peppers, feta and lettuce. Fold each pita in half and serve.

Makes 4 servings. Per pita: 303 calories, 5 g total fat, 1.5 g saturated fat, 0 g trans fat, 29 g carbohydrates, 6 g fiber, 0 g added sugar, 26 g protein, 290 mg sodium, 56 mg cholesterol.