08/03

This recipe is great if you don't want to use the oven!

Creamy Tarragon Turkey Salad

1-13 oz can Member’s Mark Chicken Breast separated with a fork (350 cal)
1/3 cup walnuts (270 cal) ~ Sam’s club sack, chopped
2/3 cup Daisy Lite Sour Cream (215 cal)
1/2 cup Kraft Mayo with canola oil (360 cal)
1 tbsp dried tarragon
1/2 tsp salt
1/2 tsp pepper
1 1/2 cups diced celery (optional)
1 cup red grapes (100)

Spread walnuts on a baking sheet and toast in the oven at 450 degrees about 5 minutes. Let cool. Stir sour cream, mayo, tarragon, salt and pepper together in a large bowl. Add celery, grapes, turkey and walnuts. Stir to coat & refrigerate until chilled, about one hour. Serve on lettuce leaves or wheat deli rolls.

Total Calories = 1295/4 2/3 cup servings = 325 calories per serving (not counting if served on bread). Servings can be smaller!

This recipe is from page 171 of The Eating Well Diet cookbook:




This pulled pork recipe requires the stovetop, but it simmers on low-medium heat for an hour. I doubled the recipe and the meat was slightly dry after an hour of simmering, but it separated easily with a fork. I think next time I make it, I will triple the ketchup & seasoning mix with double the amount of meat. It was delicious!

Pulled Pork

1 pound lean pork loin, trimmed and cut into 2" pieces (620 calories)
1/3 cup Heinz ketchup (80)
2 tablespoons cider vinegar (I didn't have any so I don't know the calories)
2 tbsp brown sugar (90 cal)
2 teaspoons smoked paprika
1 1/2 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/4 teaspoon salt

COMBINE the pork, ketchup, vinegar, sugar, paprika, chili powder, cumin, garlic powder, and salt in a medium saucepan over medium-high heat. Bring to a simmer. Reduce the heat to medium-low and cover. Gently simmer, stirring occasionally, until very tender, about 1 hour. Transfer the pork and sauce to a bowl. Shred with 2 forks and serve on wheat deli rolls.

Total Calories = 780 x 2 if doubling = 1560/4 one-cup servings = 390 (calorie total does not include bread). Servings can be smaller!

This recipe is from page 323 of The 400 Calorie Fix cookbook: