Kick up the flavor of grilled turkey when you top it with this sassy little salsa that you prepare yourself and have complete control over the sugar and sodium. Do the pre-prep early in the day so the chicken can marinate while you take on the day. The rest is quick and easy and you will have dinner prepared in less than 30 minutes. This recipe makes 4 servings, adjust as needed.

2 chili pepper, chopped
2 garlic clove, minced
Zest of 2 limes
16 oz skinless, boneless turkey breast filets

Salsa:
4 jalapeno peppers, finely diced
2 avocado, diced
4 Tbsp finely diced red onion
4 Tbsp diced tomato
2 Tbsp olive oil
2 Tbsp lime juice
Cilantro, chopped
Salt and pepper, optional to taste

Directions:

1. In a small bowl mix together chili, garlic and lime zest.
2. Pour mixture over turkey and let marinade in refrigerator for at least one hour. I suggest prepping this the night before or early in the morning for the evening’s dinner.
3. Mix salsa ingredients and set aside.
4. Grill turkey breast until done.
5. Spoon salsa over each breast or serve salsa on the side.
6. A great accompaniment to this dish is Spanish rice.
7. Enjoy!

Health Benefits:
A lean source of protein, turkey us also a good source of Vitamin B6, zinc and selenium. It’s low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories. Avocado contains monounsaturated fatty acids that have been shown to reduce belly fat. Considered MUFA rich, a slice or two of avocado is a tasty treat that packs a bounty of benefits.

Brown rice is much healthier to eat than white rice that’s because brown rice undergoes far less processing than the white variety. With brown rice, only the outer hull is removed, preserving many of the nutrients and fiber. Cooked with vegetables, this healthy rice dish will satisfy your appetite and can be enjoyed for lunch, snack of dinner.

1¾ cups of water
¾ cup brown rice, uncooked
¾ cup diced carrot
¼ lb snow peas
1 cup frozen peas
1 cup kernel corn
¼ cup sliced green onions
1 tsp vegetable oil
2 Tbsp low sodium soy sauce

Directions:

1. Bring water to a boil.
2. Add rice and bring to a boil again.
3. Reduce heat, cover and simmer 35 minutes.
4. Add carrot, peas, corn, green onion and soy sauce.
5. Cook until thoroughly heated.

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in calories, this brown rice dish is a good for you meal that won’t make you feel guilty. The veggies add vitamins and nutrients along with adding a rainbow of colors that will excite your tummy and your taste buds.

The kids love this pasta dish. It is easy and quick to make so you are in and out of the kitchen in no time. It tastes so good, folks will think you’ve been slaving under the fire all day to prepare this perfectly pleasant pasta treat.

4 cups cooled whole wheat pasta
3 cups chicken breast, cut-up
1/4 chopped sweet onion
2 cups snap peas
1/4 cup light mayonaise
1/4 fat-free sour cream
1 to 2 tsp fat-free half & half
2 to 3 Tbsp of chopped sun-dried tomatoes
Black pepper to taste

Directions:

1. Add pasta, chicken, onions and peas to bowl and toss to mix.
2. Add light mayo, sour cream, half & half, sun-dried tomatoes and blend well with a fork.
3. Drizzle over pasta mixture and toss to blend.
4. Pepper to taste.

Health Benefits:
Chicken is a low fat and delicious meat that satisfies the appetite; it’s low in calories and a great source of protein. Whole wheat pasta is a healthy way to enjoy the benefits of whole wheat in the comfort food of a good tasting pasta. Snap peas and onions are good sources of fiber, vitamins and nutrients and really add a nice dimension to this dish.

This is a great twist on an old favorite, chicken salad. The fruit and pecans are a sweet and nutty way to make this a fun dish to serve most anytime. Prepare it early and put it in the refrigerator, it will keep for a few days and makes a great go-to meal when you don’t have time to cook.

3 cups chicken breast, cut-up
1/2 cup diced celery
1/3 cup green onions, cut-up
1 large apple, diced
1/3 cup cranberries
1 cup grapes, cut-up
1/2 cup pecans
Pepper to taste
1/2 tsp curry powder
4 to 5 Tbsp of light mayo
1 Tbsp fat-free sour cream

Directions:

1. Add chicken, green onion, dried cranberries, grapes, pecans and mix.
2. In small bowl add curry powder, pepper, mayo, sour cream and whisk till smooth.
3. Spoon over chicken.
4. Serve cold.
5. Optional: I like over cold spinach for extra crunch and nutrients.
.

Health Benefits:
Cranberries are full of antioxidants and are a natural diuretic. They help to rid the body of toxins and have anti-inflammatory benefits. Chicken is a great protein that is low in fat, low in cholesterol, low in sodium, low in sugar and low in calories. Use light mayo to reduce calories and reduce fat.

This recipe is ever so yummy and delicious; it will be hard not to go for seconds. Portion control and preparation are the strongholds that keep this meal from becoming a diet buster. It tastes so good and what’s even better is it is good for you too.

(3) 6 oz. chicken breast
2-1/2 cups mushrooms
1-1/4 cups Marsala Wine
1/4 cup chopped green onions
1/2 tsp pepper
2-1/2 tsp cornstarch
1 Tbsp water
Whole wheat fettuccine, uncooked
2 Tbsp chopped fresh parsley

Directions:

1. Cook chicken in skillet and set aside.
2. Combine mushrooms, onion, Marsala Wine and pepper.
3. Bring to a boil.
4. Combine cornstarch, 1 Tbsp of water and stir well.
5. Add chicken and cook 2 minutes.
6. Cook pasta according to directions.
7. Place pasta in large bowl and add chicken mixture. Toss well.
8. Sprinkle with parsley and grated cheese, optional.

Health Benefits:
Chicken is low fat, low in calories, low in cholesterol, low in sodium and low in sugar. It is an excellent source of protein, vitamins and nutrients. Mushrooms are a good source of zinc, which helps to shorten the duration of the common cold. The Marsala wine is an excellent antioxidant to help fight cancer causing free radicals.