An Irish Girl's Love of Food

Ellie Krieger

3 cloves garlic, minced (about 1 tablespoon)
2 tablespoons canola oil
3 large baking potatoes
½ teaspoon salt, plus more to taste
Cooking spray
1 tablespoon finely chopped fresh flat-leaf parsley

Preheat the oven to 450*F.
Heat the garlic and oil together in a small saucepan over medium heat for 2 minutes. Strain the garlic from the oil with a small mesh strainer. Set both garlic and oil aside.
Cut the potatoes into ¼-inch-thick matchsticks. In a large bowl, toss together the oil, potatoes, and salt. Coat a baking sheet with cooking spray and spread the potatoes on it in a single layer. Bake until golden and crisp, about 35 minutes.
Remove the potatoes from the baking sheet with a metal spatula. In a serving bowl, toss them with the parsley, reserved garlic, and salt to taste. Serve immediately.

Serves 4
Per Serving
Calories 270; Total Fat 7g (mono 4g, poly 2gl sat 0.6g); Protein 6g; Carb 47g; Fiber 3.5g; Chol 0mg; Sodium 304mg

Ellie Krieger

Ingredients
Cooking spray
1 pound zucchini (about 2 medium)
1 tablespoon olive oil
¼ cup freshly grated Parmesan cheese
¼ cup plain dry bread crumbs
1/8 teaspoon salt
Freshly ground black pepper

Preheat the oven to 450*F. Coat a baking sheet with cooking spray.
Slice the zucchini into ¼-inch-thick rounds. In a medium bowl, toss the zucchini with the oil. In a small bowl, combine the Parmesan, bread crumbs, salt, and a few turns of pepper. Dip each round into the Parmesan mixture, coating it evenly on both sides, and place in a single layer on the prepared baking sheet.
Bake the zucchini rounds until browned and crisp, 25 to 30 minutes. Serve immediately.

Serves 4 (1/2 cup per serving)
Per Serving
Calories 105; Total Fat 6g (mono 2g, poly 0g, sat 2g); Protein 5g; Carb 8.5g; Fiber 1.5g; Chol 1mg, Sodium 222mg

Ellie Krieger

1 bunch broccoli (about 1 ¼ pounds)
1 tablespoon water
2 tablespoons olive oil
2 cloves garlic, minced
¼ cup plain dry bread crumbs, preferably whole wheat
¼ teaspoon dried oregano
¼ teaspoon salt
Pinch of freshly ground black pepper

Cut the broccoli into spears and put in a large microwave-safe bowl with the water. Cover tightly and microwave on high for 5 minutes. Carefully remove the cover, drain the broccoli well, and set aside.
While the broccoli is cooking, heat the oil in a large skillet over medium-high heat. Add the garlic and cook for 1 minute. Add the bread crumbs, oregano, salt, and pepper and cook, stirring, cook until the crumbs are toasted and golden brown, about 2 minutes. Add the broccoli, toss to coat with bread crumbs, and serve.

Serves 4 (1 cup per serving)
Per Serving
Calories 130; Total Fat 8g (mono 5.5g, poly 1g, sat 1g); Protein 5g; Carb 13g; Fiber 4g; Chol 0mg; Sodium 230mg

Ellie Krieger

Ingredients
2 tablespoons olive oil
4 large cloves garlic, minced (about 4 teaspoons)
2 medium shallots, thinly sliced (about 1/3 cup)
1 ¼ pounds large shrimp, peeled and deveined
One 11-ounce package frozen artichoke hearts, thawed, or one 14-ounce can artichoke hearts, rinsed, drained, and quartered
1/3 cup dry white wine
2 tablespoons fresh lemon juice
2 tablespoons chopped fresh flat-leaf parsley, plus more for garnish
½ teaspoon salt
¼ teaspoon freshly ground black pepper

Heat the oil in a large skillet over medium heat. Add the garlic and shallots and cook, stirring, until softened but not browned, 2 to 3 minutes. Add the shrimp, artichoke hearts, wine, and lemon juice and cook until the shrimp are cooked through, 3 to 4 minutes. Stir in the parsley, salt, and pepper. Divide among 4 plates, garnish with additional parsley, and serve.

Serves 4 (serving size 2 cups)
Per Serving
Calories 285; Total Fat 10g (mono 6g, poly 1.5g, sat 1.5g); Protein 32g; Carb 14g; Fiber 5g; Chol 215mg; Sodium 540mg

Ellie Krieger

2 cloves garlic, minced
½ teaspoon salt
2 teaspoons olive oil
1 tablespoon finely chopped fresh sage or 1 teaspoon dried, crumbled
1 tablespoon finely chopped fresh rosemary or 1 teaspoon dried, crumbled
1 tablespoon finely chopped fresh thyme or 1 teaspoon dried
½ teaspoon freshly ground black pepper
One 3 1/2-pound center-cut boneless pork loin, trimmed of all visible fat
Parsley-Shallot Sauce (recipe below)

Preheat the oven to 350*F.
Mash the garlic and salt together with the flat side of the knife blade on a cutting board until it forms a coarse paste. Transfer to a small bowl and stir in the oil, herbs, and pepper. Rub the paste all over the pork. Transfer the pork to a roasting pan and roast until an instant-read meat thermometer inserted into the thickest part register 155*F, about 1 ¼ hours. Transfer the roast to a carving board and let rest for 15 minutes. Carve the pork into slices and serve with the sauce on the side.

Serves 8
Per Serving
Calories 265; Total Fat 16g (mono 9g; poly 1.5g; sat 5g); Protein 28g; Carb 3g; Fiber 1g

Parsley-Shallot Sauce
1 ½ cups lightly packed fresh flat-leaf parsley
2 tablespoons coarsely chopped shallot
3 tablespoons Dijon mustard
2 tablespoons extra-virgin olive oil
2 tablespoons water
2 teaspoons fresh lemon juice
¼ teaspoon salt
Freshly ground black pepper to taste

Combine all ingredients in a blend and puree.

Serves 8
Per Serving
Calories 45; Total Fat 4g (mono 3g, poly 0.5g, sat 0.5g); Protein 1g; Carb 2g; Fiber 0.5g; Chol 0mg; Sodium 221mg

Ellie Krieger

Ingredients
½ cup Teriyaki Sauce (recipe below)
One 1 ¼-pounc pork tenderloin, trimmed of all visible fat and silverskin

Put the teriyaki sauce and pork in a sealable plastic bag. Seal the bag and marinate the pork in the refrigerator, turning once, for at least 30 minutes or up to 4 hours.
Preheat the broiler. Remove the pork from the marinade and discard the marinade. Place the pork on a roasting pan and broil until an instant-read meat thermometer inserted into the thickest part registers 155*F, about 15 minutes, turning once. Let rest for 10 minutes before slicing.

Serves 4
Per Serving
Calories 212; Total Fat 8g (mono 3.5g, poly 1g, sat 2.5g); Protein 30g; Carb 4g; Fiber 0g; Chol 94mg; Sodium 337mg

Teriyaki Sauce
This sauce will keep for about a week in the refrigerator

¼ cup low-sodium soy sauce
2 tablespoons firmly packed dark brown sugar
2 tablespoons dry sherry
2 tablespoons rice vinegar
2 garlic cloves, crushed with a garlic press or minced (about 2 teaspoons)
1 teaspoon peeled and finely grated fresh ginger
¼ teaspoon red pepper flakes

Combine all ingredients in a small bowl, stirring until the sugar dissolves.

Serves 4 (makes about ½ cup, serving size: 2 tablespoons)
Calories 40; Total Fat 0g; Protein 1g; Carb 8g; Fiber 0g; Chol 0mg; Sodium 535mg

Ellie Krieger

Ingredients
Cooking spray
One 16-ounce box elbow macaroni
Two 10pounce packages frozen pureed winter squash
2 cups lowfat milk
1 1/3 cups grated extra-sharp cheddar cheese (4 ounces)
2/3 cup grated Monterey Jack cheese (2 ounces)
½ cup part-skim ricotta cheese
1 teaspoon salt
1 teaspoon dry mustard
1/8 teaspoon cayenne pepper
2 tablespoons plain dry bread crumbs
2 tablespoons freshly grated Parmesan cheese
1 teaspoon olive oil

Preheat the oven to 375*F. Coat a 9 x 13-inch baking dish with cooking spray.

Cook the macaroni according to the package directions. Drain and transfer to the prepared baking dish.

Meanwhile, place the frozen squash and milk in a large saucepan and cook over low heat, stirring occasionally and breaking up the squash with a spoon until it is defrosted. Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally. Remove the pan from the heat and stir in the cheddar, Jack cheese, ricotta, salt, mustard, and cayenne. Pour the mixture over the macaroni and stir to combine.

Combine the bread crumbs, Parmesan, and oil in a small bowl. Sprinkle over the top of the macaroni and cheese. Bake until the cheeses are bubbling around the edges, about 20 minutes, then broil for 3 minutes so the top is crisp and nicely browned.

Serves 8 (serving size 2 cups)
Per Serving
Calories 390; Total Fat 11g (mono 1g, poly 0.5g, sat 6g); Protein 18g; Carb 56g; Fiber 3.5g; Chol 35mg; Sodium 547mg

Ellie Krieger

Ingredients
4 slices Canadian bacon (4 ounces)
3 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
½ teaspoon Dijon mustard
Salt and freshly ground black pepper to taste
8 ounces baby spinach leaves (about 8 cups lightly packed)
2 cups cherry or grape tomatoes, cut in half
4 hard-boiled eggs, peeled and chopped
½ cup chopped fresh flat-leaf parsley

Cook the Canadian bacon in a medium nonstick skillet over medium heat until golden brown, about 5 minutes, turning once. Remove from the skillet and cut into ½-inch strips. Set aside.
In a small bowl, whisk together with oil, vinegar, and mustard. Season with salt and pepper. Place the spinach in a large serving bowl. Add the dressing and toss to coat evenly. Top with the tomatoes, eggs, Canadian bacon, and parsley, and serve.

Serves 4
Per Serving:
Calories 260; Total Fat 18g (mono 11g, poly 2g, sat 4g); Protein 14g; Carb 11g; Fiber 4g; Chol 226mg; Sodium 575mg

Ellie Krieger

Ingredients
10 ounces baby spinach leaves (about 10 cups lightly packed)
2 slices bacon, finely chopped
4 slices Canadian bacon (4 ounces), finely chopped
2 teaspoons olive oil
½ large red onion, thinly sliced into half-moons
1 pound white mushrooms, coarsely chopped (about 6 cups)
1 cup apple cider
2 tablespoons cider vinegar
1 teaspoon Dijon mustard
Salt and freshly ground black pepper to taste

Place the spinach in a large bowl.
Cook the bacon in a large skillet over medium heat until it is just crispy. Add the Canadian bacon to the skillet and cook for 2 more minutes, stirring frequently. Remove the meat from the pan and place on a plate lined with paper towels. Drain any remaining fat from the skillet. Add the oil and onion to the skillet and cook over medium heat until they soften slightly, about 2 minutes. Add the mushrooms to the pan and cook, stirring occasionally, until their liquid has evaporated and they begin to brown, about another 10 minutes. Spoon the mushroom mixture over the spinach.
Add the cider and vinegar to the skillet and turn the heat up to medium-high. Stir to scrape up any browned bits that are stuck to the bottom of the pan and cook until the cider is reduced to about ½ cup, 8 to 10 minutes. Whisk in the mustard and season with salt and pepper. Pour the warm cider dressing over the mushrooms and spinach and toss well until the spinach is well coated and wilted slightly. Sprinkle the meat on top and serve immediately.

Serves 4 (2 ½ cups per)
Per Serving:
Calories 220; Total Fat 10g (mono 5g, poly 1g, sat 3g); Protein 13g; Carb 23g; Fiber 5g; Chol 22mg; Sodium 650mg

Ellie Krieger

Ingredient
1 pound large shrimp, peeled and deveined
2 teaspoons olive oil
½ teaspoon salt
½ teaspoon coarsely ground black pepper
½ teaspoon finely grated lemon zest
3 tablespoons fresh lemon juice

Preheat a grill pan over medium-high heat or prepare a grill. Toss the shrimp with the oil, add the salt, pepper, and lemon zest and toss again. Grill until just cooked through, 2 to 3 minutes per side.
Transfer the shrimp to a plate and drizzle with lemon juice. Enjoy hot or at room temperature.

Serves 4 (5 to 6 shrimp each)
Per Serving:
Calories 144; Total Fat 4 (mono 2g, poly 1g, sat 0.5g); Protein 23g; Carb 2g; Fiber 0g; Chol 72mg; Sodium 460mg

Ellie Krieger

Ingredients
4 teaspoons olive oil
8 ounces skinless, boneless chicken breast halves, cut into small chunks
Pinch of salt, plus more to taste
1 medium onion, diced (about 1 ½ cups)
2 stalks celery, diced (about ½ cup)
1 medium carrot, diced (about ½ cup)
2 teaspoons chopped fresh thyme or ½ teaspoon dried
6 cups low-sodium chicken broth
1 cup orzo, preferably whole wheat
2 large eggs
3 tablespoons fresh lemon juice
Freshly ground black pepper to taste

Heat 2 teaspoons of the oil in a soup pot over medium-high heat. Season the chicken with the salt, add it to the pot, and cook, stirring, a few times, until just cooked through, about 5 minutes. Transfer the chicken to a dish and set aside.

Add the remaining 2 teaspoons oil to the pot. Add the onion, celery, carrot, and thyme and cook, stirring over medium-high heat until the vegetables are tender, about 5 minutes. Turn the heat down to low to keep the soup hot but not boiling.

Warm the remaining 1 cup broth in a small saucepan until it is hot but not boiling. In a medium bowl, beat the eggs. Gradually whisk the lemon juice into the eggs. Then gradually add the hot broth to the egg-lemon mixture, whisking all the while. Add the mixture to the soup, stirring well until the soup is thickened. Do not let the soup come to a boil. Add the cooked chicken to the soup. Season with salt and pepper and serve.

Serves 4 (1 ½ cups each)
Per Serving:
Calories 280; Total Fat 10g (mono 6g, poly 1g, sat 2g); Protein 26g; Carb 22g; Fiber 2g; Chol 39mg; Sodium 291mg

Ellie Krieger

Ingredients:
For the wonton cups
Cooking spray
18 wonton cups, thawed if frozen
2 teaspoons canola oil
¼ teaspoon salt

For the dressing
2 tablespoons fresh lime juice
1 teaspoon finely grated lime zest
¼ teaspoon salt
1/8 teaspoon freshly ground black pepper
½ teaspoon red pepper flakes
2 tablespoons olive oil

For the salad
½ pound lump crabmeat, picked over for shells
1 stalk celery, finely diced
½ cup peeled and finely diced ripe mango
¼ cup thinly sliced scallions (white and green parts)
2 tablespoons coarsely chopped fresh cilantro

Preheat the oven to 375*F. Coat two mini-muffin tins with cooking spray.

To make the wonton cups, brush both sides of the wonton wrappers with the canola oil and place each wrapper into a section of mini-muffin tin. Gently press each wrapper into the tin and arrange so that it forms a cup shape. The wrapper will stick up out of the cup. Sprinkle with the salt and bake until browned and crisp, 8 to 10 minutes. Allow the cups to cool, then remove from the tin. These can be prepared the day before and stored at room temperature in an airtight container.

To make the dressing, whisk together the lime juice and zest, the salt, black pepper, and red pepper. Add the olive oil and whisk until well combined.

To make the salad, in a medium bowl, gently toss together the crabmeat, celery, mango, scallions, and cilantro, trying not to break up the crab too much. Add the dressing and gently toss to combine. This can be prepared the day before and store in the refrigerator in an airtight container.

Fill each cup with the crab salad and serve immediately

Serves: 6 (3 cups per)
Per Serving:
Calories 170; Total Fat 7g (mono 5g, poly 1g, sat 1g); Protein 9g; Carb 17g; Fiber 1g

Ellie Krieger

Ingredients
4 large eggs
4 large egg whites
2 tablespoons water
2 teaspoons olive oil
1 small red onion, cut in half, then thinly sliced into half-moons
2 cups chopped cooked or thawed frozen broccoli
¼ teaspoon salt
Freshly ground black pepper to taste
2 ounces extra-sharp cheddar cheese, shredded (1/2 cup)

Preheat the broiler.
Combine the whole eggs, egg whites, and water in a medium bowl and whisk well.
In a medium ovenproof nonstick skillet, heat the oil over medium heat. Add the onion and cook, stirring until it begins to soften, about 3 minutes. Add the broccoli and cook for another 2 minutes. Season with salt and pepper. Pour the egg mixture over the vegetables in the skillet, covering them evenly. Reduce the heat to medium-low, cover, and let cook until the egg mixture has set around the edges of the pan but is still somewhat liquid in the middle, about 8 minutes. Sprinkle with the cheese.
Place the skillet under the broiler about 2 inches from the heat until the surface is set and golden brown, 1 to 2 minutes. Be careful not to overcook or the egg mixture will become tough.
Cut the frittata into 8 wedges and serve.

Serves: 4 (2 wedges)
Per Serving:
Calories 215; Total Fat 12g (mono 3.7g, poly 1g, sat 4g); Protein 17g; Carb 11g; Fiber 4g; Chol 227mg; Sodium 385mg

Ellie Krieger

Ingredients
1 pound small red potatoes, cut into ½-inch cubes
1 tablespoon olive oil
1 small onion, diced (about 1 cup)
1 medium red bell pepper, seeded and diced (about 1 cup)
3 cloves garlic, minced (about 1 tablespoon)
¼ teaspoon ground cumin
½ teaspoon dried oregano
1 teaspoon ancho chile powder or regular chili powder
3 medium ripe tomatoes, diced (about 3 cups)
One 15.5-ounce can black beans, preferably low-sodium, drained and rinsed
Salt and freshly ground black pepper to taste
1/3 cup chopped fresh cilantro
Cooking spray
4 large eggs
Hot pepper sauce for servings

Place the potatoes in a large nonstick skillet. Cover with water, bring to a boil, and cook until the potatoes are fork-tender, about 8 minutes. Drain and transfer the potatoes to a bowl.
Dry the skillet with a paper towel. Add the oil and heat over medium-high heat. Add the onion and bell pepper and cook, stirring, until the vegetables have softened, about 6 minutes. Stir in the potatoes, garlic, cumin, oregano, and ancho powder. Add the tomatoes and beans and simmer until heated through, about 5 minutes. Season with salt and black pepper. Stir in the cilantro.
Transfer the hash to serving plates. With the heat off, wipe out the pan again. Coat it with cooking spray, turn the heat to medium-low, and cook the eggs sunny side up or over, however you prefer. Put an egg on top of each mount of hash. Serve with hot sauce.

Serves 4 (1 ¼ cups hash and 1 egg)
Per Serving:
Calories 340; Total Fat 10g (mono 5g, poly 1g, sat 2g); Protein 16g; Carb 46g; Fiber 10g; Chol 212mg; Sodium 109mg

Ellie Krieger

Ingredients
4 teaspoons olive oil
1 large onion, diced (about 2 cups)
3 cloves garlic, minced (about 1 tablespoon)
8 ounces white mushrooms, sliced (about 3 cups)
Cooking spray
1 whole-wheat baguette, cubed (about 5 cups)
8 large eggs
8 large egg whites
2 cups nonfat milk
1 tablespoon Dijon mustard
10 ounces broccoli, steamed until tender but still firm, cooled, and chopped, or one 10-ounce package frozen broccoli, thawed and chopped
1/3 cup freshly grated Parmesan cheese
4 ounces part-skim mozzarella cheese, shredded (1 cup)
½ cup thinly sliced sun-dried tomatoes (not oil-packed), soaked in hot water until soft, then drained
1 tablespoon minced fresh thyme
½ teaspoon salt
½ teaspoon freshly ground black pepper

Heat 2 teaspoons of the oil in a medium nonstick skillet over medium-high heat. Add the onion and cook, stirring, until softened and beginning to brown, 3 to 5 minutes. Add the garlic and continue to cook for 1 minute. Transfer the onion mixture to a medium bowl and let cool.
Heat the remaining 2 teaspoons oil in the same skillet over medium-high heat and cook the mushrooms, stirring a few times, until their water evaporates and they begin to brown, 5 to 7 minutes. Remove from the heat and let cool completely.

Coat a large baking dish (about 9 x 13 inches) with cooking spray. Arrange the bread cubes over the bottom. In a large bowl, beat the whole eggs, egg whites, milk, and mustard together until incorporated. Add the mushrooms, onion-garlic mixture, broccoli, both cheeses, the sun-dried tomatoes, thyme, salt, and pepper and stir to incorporate. Pour the mixture over the bread, making sure the liquid saturates the bread. Cover with plastic wrap and refrigerate overnight or at least 8 hours.

Preheat the oven to 350*F. Remove the plastic wrap from the strata and bake until the top forms a light brown crust, 60 to 70 minutes.

Serves 8 (serving size 1 ½ cups)
Per serving
Calories 255; Total Fat 12g (mono 5g, poly 2g, sat 3.5g); Protein 21g; Carb 17g; Fiber 4.5g; Chol 215mg; Sodium 605mg

Serving Size : 9

1 cup chai tea -- strong
1/3 cup quick cooking oats -- uncooked
1 cup whole wheat flour
1/2 cup all-purpose flour
1 tsp baking soda
1/2 tsp salt
1 tsp cinnamon
1/4 tsp ginger -- or to taste
3/4 cup sugar
1/3 cup unsweetened applesauce
1 tbsp vinegar
1/2 tsp almond extract
1 tsp vanilla extract
1/2 cup coconut flakes -- 2 tbsp reserved

Prepare the chai ahead of time by steeping two teabags (I used decaffeinated Tazo Chai) in one cup of boiling water until cool.

Preheat oven to 350 F. Grease an 8-inch square baking pan.

Combine the dry ingredients (oatmeal through sugar) in a medium-sized mixing bowl. Add the chai, applesauce, vinegar, extracts, and all but 2 tablespoons of the coconut. Mix well, and pour the batter into the prepared pan. Sprinkle with the reserved coconut.

Bake for about 25 minutes, or until a tester inserted into the center of the cake comes out clean. Serve warm or at room temperature.

1 package PILLSBURY Crescent Rolls Reduced fat
Beef, ground, 90% lean meat 4 oz
About 1/4 cup of Tomato paste
About 1 tsp basil, onion powder, oregano
About 2 tsp garlic powder
1-2 cups of raw spinach (I used about 1/3 of a bag so however much that is)
1 small-medium tomato diced
2 oz Cheese, mozzarella, part skim milk

Preheat the oven to 375 degrees.

Roll out the crescent rolls on a cookie sheet. Press to seal the perforations. Bake the crescent rectangle in the preheated 375 degree oven for a few minutes. The goal here isn’t to cook it all the way but just enough so it holds together and still rolls nicely.

While it’s cooking brown the ground beef.

Smear the tomatoes paste on the roll and sprinkle with the dry spices. Layer the spinach, ground beef, diced tomatoes and cheese. Start from one end and begin to roll. It’s going to feel like you can’t do it but keep the roll loose. Then let the weight of it hold it together.

Sprinkle the roll with a bit of garlic powder and basil. Bake for about 10-15 minutes.

1 (11 oz) can Pillsbury Crusty French Loaf dough
Cooking Spray
2 TB of tomato paste
18 slices turkey pepperoni
A few chopped sun dried tomato pieces
1/4 C shredded part skim mozzarella
1/4C. shredded parm cheese

1) Preheat oven to 350
2) Unroll dough onto work surface, lightly coat with spray.
3) Spoon paste onto one edge of dough, spreading to edges. Place pepperoni slices evenly over paste. Sprinkle with mozzarella cheese. Sprinkle sun dried tomato bits and then spread parm cheese over that.
4) Roll tightly (THIS IS KEY) in a jelly roll fashion, pinch seam to seal and place on greased sheet seam side down.
5) Bake at 350 for 20 min or until golden brown.
6) Cool slightly and cut into 16 slices, serve with spaghetti sauce for dipping if desired.

1 1/2 cups or 7 oz. cooked chicken cut into cubes
1/2 cup light mayo or Fat Free mayo
2 teaspoons Dijon mustard
2 teaspoons chopped onion or minced onion
2 cooked strips of bacon
1 can reduced fat crescent rolls
1/2 cup reduced fat Swiss cheese

1. Preheat the oven to 350-375
2. mix the mayo, mustard, onion, chicken, cheese and break up the bacon
into little bits.
3. Un-roll the crescent rolls with points facing out and overlap them slightly.
4. spoon mixture in center and fold ends over the top.
5. Bake for 15 to 20 minutes. Add a little cheese to top and finish baking.
Crescents rolls should be a light golden brown.

8 Servings

Serves: 8

1/2 pound spaghetti
3 cups cubed cooked skinless turkey breast
2 - 10 3/4 oz. cans reduced-fat cream of mushroom soup
1 cup low-fat milk
1/3 cup grated Romano cheese
1/2 tsp. garlic powder
1/2 tsp. ground cumin
1/4 tsp. ground pepper
1/4 cup plain dried bread crumbs
1 Tbsp. unsalted butter, melted

Preheat oven to 375. Spray a 7 X 11 baking dish with nonstick spray. Cook the spaghetti according to package directions. Drain and keep warm. Combine the turkey, soup, milk, cheese, garlic powder, cumin and pepper in a large bowl. Add the spaghetti and toss well. Transfer to the baking dish. Combine the melted butter and bread crumbs in a small bowl. Sprinkle over the spaghetti mixture. Bake for 20 - 25 minutes until the top is golden.

Serving size: 1 cup
Calories 261 Fat 2g Fiber 1g