Turkey Spinach Frittata

1/2 cup raw spinach leaves chopped
2 oz packaged light low cal/low fat turkey slices - I used Castlewood Oven roasted turkey - 50 calories per 2 oz.
2 wedges laughing cow swiss cheese
1/2 small container egg white substitute (or 15 tbs if you have a larger container - I don't know the TBS/cup ratio... sorry)
a liberal shaking of Mrs. Dash - the wonder spice
Rosemary to taste.

Mix all ingredients together in a mixing bowl, spray a glass pie dish with cooking spray and bake in the oven on 350 until cooked throughout... I cooked it in the microwave since I was on a time crunch, which was still really yummy but didn't give it that delicious crispy browning taste that baking in an oven would have.

Veggie Pasta With Italian Chicken Sausage

Ingredients:

2 small zucchini
2 tablespoons extra-virgin olive oil
Salt and pepper to taste
1 garlic clove, diced
1 cup diced tomatoes
1 teaspoon oregano
1/2 pound cooked Italian chicken sausage, sliced into small pieces
1/4 cup grated Parmesan cheese, or to taste

Instructions:

1. Using a vegetable peeler and turning the zucchini as you go, slice the zucchini into ribbons. In a skillet, over medium heat, sauté zucchini in 1 tablespoon of oil until it's soft and the edges are clear. Add salt and pepper to taste.

2. In a separate pan over medium heat, heat remaining 1 tablespoon of oil and add garlic. Sauté for a minute, and then add the tomatoes and oregano. Simmer for a few minutes, and then stir in the sausage.

3. Spoon sauce over zucchini. Sprinkle with Parmesan to taste.

Makes 2 servings.

Nutrition Facts
Number of Servings: 2
Amount Per Serving Calories: 409
Total Fat: 29 g
Saturated Fat: 11 g
Cholesterol: 89 mg
Sodium: 324 mg
Total Carbohydrate: 9 g
Dietary Fiber: 3 g
Protein: 28 g

South-of-the-Border Salmon Burgers

South-of-the-Border Salmon Burgers

Description
Salmon’s rich meat is perfect for making tasty, well-formed patties. Chili powder, cumin, lime, and cilantro create a Tex-Mex flavor here. For a Greek variation, try chopped fresh oregano, thyme, minced onion, and garlic. For Phase 2, serve the burgers in whole-wheat pitas.

Prep time: 15 minutes
Cook time: 12 minutes

Makes 4 servings

Ingredients
1 pound salmon fillet, skin removed, fish cut into 1" chunks
2 teaspoons plus 1/4 cup reduced-fat sour cream
1 1/2 teaspoons Dijon mustard
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
Freshly ground black pepper
1 (8-ounce) head romaine, shredded (4 cups)
1 medium avocado, cubed
2 teaspoons extra-virgin olive oil
2 teaspoons fresh lime juice
1 tablespoon chopped fresh cilantro
1/2 teaspoon cayenne

Instructions
In a food processor, combine salmon, 2 teaspoons of the sour cream, mustard, chili powder, cumin, 1/8 teaspoon of the salt, and 1/8 teaspoon black pepper; pulse just until mixture comes together, 15 to 20 seconds. Form mixture into 4 patties, about 3/4" thick.

Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill patties until cooked through, 4 to 5 minutes per side.

While patties are cooking, in a large bowl combine lettuce, avocado, oil, 1 teaspoon of the lime juice, and remaining 1/8 teaspoon salt. Season with black pepper to taste.

In a small bowl, whisk together remaining 1/4 cup sour cream, remaining 1 teaspoon lime juice, cilantro, and cayenne.

Divide salad among 4 plates and place a burger alongside. Top each burger with a dollop of cilantro sour cream and serve.

Nutritional information
Per serving:
330 calories
23 g fat (5 g sat)
6 g carbohydrate
25 g protein
3 g fiber
260 mg sodium