TURKEY AND RICE CHILI

Prep time: 15 minutes Cooking time: less than 20 minutes Makes 4 servings

1 teaspoon canola oil cup onion, chopped 1 clove garlic, minced 3 cups water (or fat-free chicken broth) 1 (14-ounce) can fat-free chicken broth cup cooked rice 2 (4-ounce) cans diced green chiles 2 teaspoons chili powder 1 teaspoon cumin 2 cups turkey, cooked and chopped 2 (15-ounce) cans reduced- sodium white beans, rinsed and drained Hot sauce Reduced-fat sour cream and shredded Monterey Jack cheese

Directions: 1. Heat oil in Dutch oven on medium. Cook onion and garlic 3 minutes or until softened. 2. Add water, broth, rice, chiles, chili powder and cumin. Bring to boil; reduce heat to low. Cover and simmer 10 minutes. 3. Stir in turkey and beans; cook 5 minutes or until heated through. 4. Season to taste with several dashes of hot sauce. Serve with sour cream and cheese. Nutritional information per serving: 321 calories, 32 grams protein, 5 grams fat (14 percent calories from fat), 1.2 grams saturated fat, 42 grams carbohydrate, 53 milligrams cholesterol, 909 milligrams sodium, 13 grams fiber

GREEK-STYLE SKILLET SUPPER

Prep time: 15 minutes Cooking time: about 25 Makes 4 servings

pound 95 percent lean ground beef cup onion, chopped 1 (14-ounce) can lower- sodium beef broth 1 cups penne pasta 1 (14-ounce) can no-salt- added diced tomatoes 1 (10-ounce) package frozen cut green beans 2 tablespoons no-salt-added tomato paste 2 teaspoons dried oregano teaspoon cinnamon teaspoon garlic powder cup crumbled feta cheese, divided

Directions: 1. In large nonstick skillet, cook beef and onion on medium 6 minutes or until beef is no longer pink and onion is softened; drain. 2. Add broth and bring to boil on medium-high. Stir in pasta. Return to boil; reduce heat to medium and simmer, covered, 8 minutes. 3. Stir in tomatoes, green beans, tomato paste, oregano, cinnamon and garlic powder. Return to boil. 4. Stir in cup feta cheese. Simmer, uncovered, 7 to 10 minutes. 5. Remove from heat; let stand, covered, 5 minutes for sauce to thicken slightly. 6. Sprinkle each serving with remaining cheese. Serve immediately. Nutritional information per serving: 363 calories, 25 grams protein, 10 grams fat (24 percent calories from fat), 5.5 grams saturated fat, 44 grams carbohydrate, 56 milligrams cholesterol, 508 milligrams sodium, 5 grams fiber

HOT AND SWEET BOMBAY CHICKEN

Prep time: 15 minutes Cooking time: less than 20 minutes Makes 4 servings

3 tablespoons flour 1 tablespoon red curry powder teaspoon garlic powder 1 pound boneless skinless chicken breasts, cut into 1-inch cubes 1 tablespoon canola oil 1 cups Golden Delicious apples, unpeeled and diced 1 cup onion, chopped 1 tablespoon packed light brown sugar 1 teaspoon garam masala (see cook's note) 14 ounces fat-free half-and- half 2 teaspoons coconut extract 2 teaspoons arrowroot or instant flour (such as Wondra)

Cook's note: Look for garam masala in the spice aisle. Look for arrowroot near flour.

Directions: 1. Combine flour, curry powder and garlic powder in resealable plastic bag; shake to mix. Add chicken and shake to coat. 2. Meanwhile, heat oil in large nonstick skillet on medium-high and add chicken, cook for 6 minutes or until browned. Reduce heat to medium. 3. Add apple and onion; then cook 2 to 3 minutes before stirring in sugar and garam masala. 4. Combine fat-free half-and-half and coconut extract; add to mixture and mix well. Cover; simmer 5 minutes. 5. Remove about cup of liquid and mix with arrowroot. 6. Return to skillet; stir and cook, uncovered, 5 minutes or until slightly thickened. Nutritional information per serving: 318 calories, 32 grams protein, 7 grams fat (19 percent calories from fat), 1 gram saturated fat, 34 grams carbohydrate, 73 milligrams cholesterol, 235 milligrams sodium, 3 grams fiber