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2
⁄3
cup low-sodium
catsup
1
⁄4 cup chopped onion
1
⁄4 cup brown sugar
1
⁄4 cup light molasses
2 tablespoons cider
vinegar
2 tablespoons
prepared mustard
1 teaspoon
Worcestershire sauce
2 cloves garlic, halved
Dash liquid smoke
flavor, if desired
2 cups cubed cooked
turkey breast
Place all ingredients except turkey in blender jar.
Cover and blend at STIR until onion and garlic are
chopped, about 15 to 20 seconds; scrape sides of
blender jar.
Add half of turkey. Cover and blend at STIR until
meat is chopped, about 10 to 20 seconds. Add
remaining turkey. Cover and blend at STIR about 10
to 20 seconds, until meat is chopped.
In medium saucepan, heat meat mixture over
medium-high heat until hot; stir occasionally.
Reduce heat to simmer and cook, covered, to blend
flavors, about 10 minutes; stir occasionally. Serve
with pita bread or sourdough buns.
Yield: 2
1
⁄2 cups; 4 (about
1
⁄2 cup) servings.
Variations: Substitute cooked chicken or 97% fat-
free beef or ham for the turkey breast.
Per serving: About 199 cal, 15 g pro, 33 g car,
1 g fat, 40 mg chol, 134 mg sod.
Barbecue Meat Filling
1 or 2 jalapeño
pepper, stem and
seeds removed
1 clove garlic
2tablespoons chopped
onion
1 can (15.5 oz.) 50%
less salt kidney
beans, undrained
2 tablespoons salsa
1 teaspoon cumin
1 tablespoon chopped
fresh cilantro leaves,
if desired
1 cup cubed cooked
chicken breast
1
⁄3 cup shredded nonfat
Cheddar cheese
6 flour tortillas (8
inches in diameter)
Salsa and light sour
cream garnish, if
desired
Place all ingredients except flour tortillas and
garnish in blender jar in order listed. Cover and
blend at CHOP, pulsing 5 or 6 times, until
thoroughly mixed, scrape sides of blender jar, if
necessary.
Spread about
1
⁄3 cup of bean mixture in center of
each tortilla. Roll tortilla to enclose filling. Place on
microwave-safe plate. Microwave at HIGH 20 to 30
seconds, or until heated through.
Serve with salsa and light sour cream garnish, if
desired.
Yield: 6 servings (about
1
⁄3 cup filling and 1 tortilla
each).
Per serving: About 270 cal, 17 g pro, 39 g car,
5 g fat, 21 mg chol, 468 mg sod.
Southwestern Wraps
SANDWICH FILLINGS