Main Dishes

1 1/2 pounds Ground Turkey, or 85-95% lean ground beef

1 cup Tomato Juice or Tomato Sauce

3/4 cup Quick-Cooking Oats

1 Egg or 2 Egg Whites, lightly beaten

1/4 cup chopped Onion

1/2 tsp Salt

1/4 tsp Black Pepper

Mix-ins: 1/2 cup frozen veggies, 1/2 cup chopped peppers, 2.5 oz. can drained mushrooms, 1/3 cup cheese, 2 Tbs chopped herbs

Toppings: shredded cheese, spaghetti sauce, pizza sauce, barbecue sauce, salsa

Heat Oven to 350 degrees. Spray a 8x4 inch loaf pan, if non-stick.

In a large bowl, combine all ingredients; mix lightly but thoroughly

Bake 1 hour or until meatloaf is to medium doneness (160 degrees) and center is no longer pink.

Let meatloaf stand 5 minutes; drain off any juices. Add toppings, if desired, before slicing.

Yields 8 servings

210 calories, 12g fat, 160mg sodium,1g fiber, 17g protein.

2 Tbs Olive Oil

3 Shallots

4 Boneless Chicken Breasts

2 tsp Dried Rosemary

Salt and Pepper

28 oz. Whole Tomatos with juice

1 1/2 cups Chicken Broth

Cheese (optional)

Heat oil in a large skillet set over medium-high heat.

Add shallots and cook for 3 minutes, stirring. Season chicken with rosemary, salt,and pepper. Add to skillet and cook for 5 minutes.

Turn chicken over. Add tomatoes, juice, and broth. Bring to a boil. Reduce heat to medium low and simmer, covered, for 7-10 minutes.

Transfer chicken to plate. Boil sauce over high heat until thick, about 5 minutes. Spoon over chicken and add cheese if desired.

3/4 cups Fried Chicken Coating

2 eggs

1/2 cup Milk

1 Broiler/Fryer Chicken, cut into pieces (about 3-3 1/2 pounds)

Oil (not canoloa or soy)

Place fried chicken coating in a large resealable plastiv bag. In a shallow dish, beat eggs and milk.

Dip chicken in egg mixture, then place in the bag. Seal bag and shake.

In a large skillet, heat 1/2 inch of oil over medium high heat. Brown chicken on all sides; remove to a greased 13x9x2 baking pan.

Bake uncovered at 350 degrees for 50-60 minutes or until juices run clear.