AICRs recommends a New
American Plate that is plant-based. Their rule of thumb is that
plant foods such as vegetables, fruits, whole grains and beans
should cover two-thirds (or more) of the plate. Fish, poultry,
meat or low-fat dairy should cover one-third (or less) of the
Research suggests that such
a diet will help with weight management and impede the process
that leads to cancer. Natural plant substances, called phytochemicals,
have been shown to have cancer-fighting properties.
A plate of turkey fajitas is
a good, healthy way to celebrate the countrys Hispanic
Turkey Fajitas - Makes 6 fajitas, 6 servings.
2 tsp. fresh lime juice
1 clove garlic, finely minced
1 tsp. finely chopped jalapeno pepper
3/4 pound turkey breast cutlets, diced
1/2 cup low-fat or fat-free plain yogurt
3/4 cup (packed) fresh cilantro leaves
6 large (10-inch) flour tortillas, preferably whole-wheat
1 Tbsp. canola oil
Salt and freshly ground black pepper, to taste
2 cups Romaine lettuce, cut crosswise into strips
1 cup red, green or yellow bell pepper, thinly sliced
Preheat oven to 350 degrees.
Combine lime juice, garlic and
jalapeno in a bowl. Add turkey, turn to coat and set aside.
Purée yogurt and cilantro
in food processor or blender until smooth. Transfer to a small
bowl and set aside. (Sauce can be made ahead if refrigerated
until ready to use. Remove from refrigerator early enough to
bring sauce to room temperature before using.)
Wrap tortillas in foil and place
in oven until warm, about 10 minutes. Meanwhile, heat a large
non-stick skillet over high heat until very hot. Add oil and
tilt pan to coat evenly. Add turkey and stir-fry, stirring constantly,
until cooked through and lightly browned. Transfer to a medium
bowl and sprinkle with salt and pepper.
On each tortilla, place a layer
of shredded Romaine, and one-sixth of the turkey and the peppers.
Add a spoonful of cilantro-yogurt sauce. Fold tortillas around
filling and place on a serving platter. Serve with yogurt-cilantro
Per serving: 174 calories, 3
g. total fat (0 g. saturated fat), 24 g. carbohydrate, 18 g.
protein, 3 g. dietary fiber, 238 mg. sodium.