Free Making the Cut by Jillian Michaels Page A

13.3 g
CARBOHYDRATE
49.2 g

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Broccoli, Turkey, and Cheese Lavash Wrap

Serves 4

    ¾ cup broccoli florets
    ¼ cup (2 ounces) tub-style light cream cheese
    2 tablespoons fat-free Italian dressing
    ½ teaspoon Italian seasoning
    6 slices (about 6 ounces) low-sodium turkey breast, thinly sliced
    1/3 cup bottled roasted red peppers, chopped
    4 round lavash wraps

    1. Steam broccoli, covered, for 5 minutes or until crisp-tender.
    2. While the broccoli cooks, combine cream cheese, dressing, and Italian seasoning in a bowl.
    3. Combine broccoli, cream cheese mixture, turkey, and bell peppers in a medium nonstick skillet; cook turkey mixture over medium-high heat until thoroughly heated, stirring frequently.
    4. Spread turkey mixture evenly over lavash wraps; roll up into 4 wraps.

    NUTRITION PER SERVING
CALORIES
216
FAT
7 g
PROTEIN
14.3 g
SODIUM
664 mg
FIBER
1.6 g
CARBOHYDRATE
24.4 g

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Caesar Chicken Salad Sandwiches

Serves 2 (serving is 1 sandwich)

    2 (4-ounce) skinless, boneless chicken breast halves
    1 tablespoon fresh lemon juice, divided in thirds
    1 teaspoon reduced-sodium soy sauce
    cooking spray (olive or canola oil)
    3 tablespoons fat-free mayonnaise
    2 tablespoons reduced-fat Parmesan cheese
    1 teaspoon Dijon mustard
    ½ teaspoon anchovy paste
    ½ teaspoon minced garlic
    1/8 teaspoon freshly ground black pepper
    4 (1.2-ounce) slices low-sodium sprouted-grain bread
    2 romaine lettuce leaves
    4 (¼-inch-thick) slices tomato

    1. Preheat broiler to high.
    2. Combine chicken, 2 teaspoons lemon juice, and soy sauce in a large zip-top plastic bag; seal and marinate in refrigerator for 10 minutes, turning bag once. Remove chicken from bag. Place chicken on a broiler pan coated with cooking spray; broil 6 minutes on each side or until done. Cool; shred chicken with 2 forks.
    3. Combine chicken with 1 teaspoon lemon juice and the next 6 ingredients (mayonnaise through black pepper). Spread 1 cup chicken mixture over each of 2 bread slices. Top each with 1 lettuce leaf, 2 tomato slices, and 1 bread slice. Store sandwiches in small zip-top bags in refrigerator.

    NUTRITION PER SERVING
CALORIES
316
FAT
4.4 g
PROTEIN
30 g
SODIUM
554 mg
FIBER
3 g
IRON
2.4 mg
CARBOHYDRATE
37.3 g

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California Burger

Serves 10 (serving size is 1 burger)

    ½ cup finely chopped shallots
    1 teaspoon Worcestershire sauce
    ¼ teaspoon freshly ground black pepper
    3 garlic cloves, minced
    1¼ pounds ground turkey
    1¼ pounds ground turkey breast
    cooking spray
    10 tablespoons Dijon honey mustard
    10 hamburger buns
    20 large butter lettuce leaves
    10 (¼-inch-thick) slices red onion, separated into rings
    2 peeled avocados, each cut into 10 slices
    3 cups alfalfa sprouts

    1. Preheat grill to medium-high heat.
    2. To prepare patties, combine first 6 ingredients (shallots through turkey breast), mixing well. Divide mixture into 10 equal portions, then shape each into a ½-inch-thick patty. Place patties on grill rack coated with cooking spray; grill 4 minutes on each side or until done.
    3. Spread 1 tablespoon mustard on each bottom bun half. Layer each bun with 2 lettuce leaves, 1 patty, 1 onion slice, 2 avocado slices, and about 1/3 cup sprouts. Cover with top halves of buns.

    NUTRITION PER SERVING
CALORIES
240
FAT
12.4 g
PROTEIN
31.4 g
SODIUM
228 mg
FIBER
.9 g
CARBOHYDRATE
2.5 g

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California Chicken Salad with Avocado and Mango

Serves 4 (serving size is 1 chicken breast plus 2 cups salad)

    Try substituting the mango with other tropical fruits that might be available at your local supermarkets, like guava or papaya.

    2 tablespoons olive oil
    2 tablespoons fresh lime juice
    2 tablespoons mango chutney
    1 tablespoon low-sodium soy sauce
    ¾ teaspoon grated, peeled fresh ginger
    4 (4-ounce) skinless, boneless chicken breast halves
    cooking spray (olive or canola oil)
    8 cups mixed salad greens
    1 cup diced, peeled mango
    ¾ cup diced, peeled avocado

    1. Preheat grill to medium-high heat.
    2. Combine oil, juice, chutney,