Mustard, Garlic and Herb-Roasted Turkey

Yield: 17 servings (3oz./serving)

Ingredients:

• 1/4 cup Dijon mustard
• 1/4 cup chopped fresh parsley
• 2 Tbsp. chopped fresh thyme
• 2 Tbsp. chopped fresh sage
• 2 cloves garlic - minced
• 1/2 tsp. black pepper
• 1/4 tsp. salt
• 6 to 7 lbs bone-in whole turkey breast

Directions:

1. Pre-heat oven to 450 degrees.
2. In a medium bowl, mix together mustard, parsley, thyme, sage, garlic, pepper and salt.
3. Gently loosen the turkey skin with your fingers.
4. Evenly massage the mustard mixture under the loose skin.
5. Place the turkey in the oven and reduce the temperature to 325 degrees.
6. Bake turkey until the internal temperature reaches 175 degrees, about 2 to 2 ½ hours.
7. Transfer turkey to carving board and cover with foil.
8. Let stand 10 minutes to cool.
9. Remove and discard skin before slicing.

Nutritional Info. (3oz./serving)

Total Calories – 64

Total Fats – 1 gm

Total Carbs – 0

Total Protein – 12 gm

From: http://www.foodnetwork.com/recipes/ina-garten/herb-roasted-turkey-breast-recipe-1943552

Southwest Black Bean Salad

Yields: 6 ½ cups

Ingredients:

• 15.5 oz. can black beans, rinsed and drained
  
• 9 oz. cooked corn (fresh or frozen)
• 1 medium tomato, chopped
• 1/3 c. red onion, chopped
• 1 scallion, chopped
• 1 ½ - 2 fresh limes
• 1 tbsp. olive oil
• 2 tbsp. fresh minced cilantro
• Salt & pepper
• 1 medium avocado, diced

Directions: 

1. In a large bowl, combine beans, corn, tomato, onion, scallion, cilantro, salt and pepper.
2. Squeeze lime juice from fresh limes and stir in olive oil.
3. Marinate in the refrigerator 30 minutes.
4. Add avocado just before serving.

Nutrition Info. (½ cup per serving)

Total Calories – 79.5

Total Fat – 3.5 gm

Total Carbs. – 12 gm (1 gm sugar)

Total Protein – 3 gm 

From: http://www.simplyrecipes.com/recipes/black_bean_salad/ 

Quinoa-Black Bean Casserole

Yields: 8 servings (1 cup/serving)

Ingredients:

• 1 cup cooked quinoa
• 3 cups cooked black beans
• 2 large sweet potatoes, shredded
• 1 cup shredded low-fat cheddar cheese
• 1 Tbsp. ground cumin
• Dash salt and pepper
• 1 cup salsa
• 2 eggs
• 2 Tbsp. fresh cilantro, chopped for garnish

Directions:

1. Pre-heat oven to 350 degrees. Prepare a 9"x9'' casserole dish with non-stick cooking spray.
2. In a large bowl, mix together quinoa, black beans, sweet potatoes, ½ cup of cheese, cumin, salt and pepper in a small bowl. Mix together the eggs and salsa. Pour salsa mixture over quinoa-bean mixture. Then pour everything into the prepared-casserole dish.
3. Sprinkle the remaining cheese over the top and bake, uncovered for 30 minutes.
4. Garnish with cilantro and serve.

Nutrition Info. (per 1 cup)

Total Calories: 204.5

Total Fat: 3.2 gm

Total Carbs: 31.7 gm

Total Protein : 13.8 gm

From: https://recipes.sparkpeople.com/recipe-detail.asp?recipe=1239857 

Greek Yogurt Chicken

Yields: 4 (4oz ) servings

Ingredients:

• 4 boneless and skinless chicken breast – 4oz each
• 1 cup plain Greek yogurt
• ½ cup grated parmesan cheese
• 1 tsp. garlic powder
• 1 ½ tsp. seasoning salt
• 1 tsp. pepper

Directions:

1. Pre-heat oven to 375 degrees.
2. Combine Greek yogurt, cheese, and seasonings in bowl.
3. Line baking sheet with foil and spray with cooking spray.
4. Coat each chicken breast in Greek-yogurt mixture and place on foiled sheet.
5. Bake for 45 minutes. Serve and enjoy!

Nutrition Info (per 4oz serving):

Total Calories - 266

Total fats – 4 gm

Total Carbs – 3 gm

Sugar – 2 gm

Protein – 46 gm

From: https://www.tablespoon.com/recipes/melt-in-your-mouth-baked-chicken/a2b8eab0-906d-4af4-b2ab-80f578288d84