TURKEY AND BULGUR SALAD (MONDAY)
1 tablespoon lemon juice ¼ teaspoon pepper 2 ounces Greek feta cheese, crumbled (½ cup) Servings: Preparation time:
In a large saucepan over high heat, bring 2 quarts water to a boil. Add green beans and 1 tablespoon salt; return to boil and cook 5 to 8 minutes or until beans are bright green. Meanwhile, fill a large bowl halfway with ice and water. Drain beans in colander and immediately transfer to ice bath. Drain when beans are no longer warm to touch.
Dry thoroughly. Place beans, tomatoes, oil, mint, parsley, juice, pepper and ¼ teaspoon salt in bowl and toss to combine. Transfer to serving platter; sprinkle with feta and serve. (Adapted from “The Complete Summer Cookbook,” America’s Test Kitchen.)
Per serving: 153 calories, 4 grams protein, 12 grams fat (63% calories from fat), 2.7 grams saturated fat, 11 grams carbohydrate, 8 milligrams cholesterol, 340 milligrams sodium, 4 grams fiber. makes 4 servings
15 minutes; standing time: 30 minutes
Place bulgur in a medium bowl; pour boiling water over bulgur, cover and let stand 30 minutes. Drain well. In a large bowl, combine bulgur, turkey, tomatoes, cucumber, onion and parsley; mix gently. In a small bowl, whisk together the juice, oil, cumin, salt and pepper. Drizzle dressing over bulgur mixture; mix well. Spoon over lettuce leaves and serve.
Per serving: 337 calories, 32 grams protein, 9 grams fat (24% calories from fat), 1.4 grams saturated fat, 33 grams carbohydrate, 65 milligrams cholesterol, 266 milligrams sodium, 6 grams fiber.
Carb count: 2.
BOW TIE PASTA WITH ALFREDO SAUCE (WEDNESDAY)
Server: makes 4 servings
Preparation time: 15 minutes
Cooking time: less than 10 minutes
8 ounces bow tie pasta
½ cup frozen tiny green peas 1 ½ teaspoons butter
1 clove garlic, minced
1 ½ tablespoons flour
1 cup half-and-half ¼ teaspoon coarse salt ¼ teaspoon white pepper ¼ teaspoon nutmeg
¼ cup Parmesan cheese
Cook pasta according to directions; place peas in colander and pour pasta over to drain. Return to pot. Meanwhile, melt butter in a small saucepan on low heat; add garlic and cook 1 minute. Whisk flour into mixture. Slowly add halfand-half until well blended. Whisk in salt, pepper and nutmeg; bring to a boil, whisking frequently. Simmer 5 minutes or until thickened. Remove from heat and stir in cheese until melted. Add sauce to pasta; toss to mix and coat. Serve.
Per serving: 310 calories, 14 grams protein, 4 grams fat (11% calories from fat), 1.9 grams saturated fat, 56 grams carbohydrate, 8 milligrams cholesterol, 304 milligrams sodium, 2 grams fiber.
Carb count: 4.