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Manti - Makes 64 manti, or 16 servings of 4 each

3 cups low-fat unflavored yogurt
3 garlic cloves
1 t/sp. salt
1/2 pound lean ground turkey
1 small onion, finely minced
1/4 cup finely minced flat-leaf parsley, lightly packed
1/2 tsp. salt
1/8 tsp. freshly ground black pepper
2 Tbsp. flour
32 wonton wrappers, cut in half diagonally
Canola cooking oil spray
Commercially prepared tomato sauce

Drain yogurt in a sieve lined with a coffee filter or paper towel and set in a bowl, until liquid drained into the bowl leaves 2 cups of thick yogurt. (If yogurt contains starch or stabilizers, draining time will be prolonged; in this case, leaving yogurt in the sieve and bowl in the refrigerator overnight is recommended.)

Add garlic and salt to yogurt and mix until yogurt is creamy. Set aside. In a medium bowl, use a fork to mash turkey with onion, parsley, salt and pepper. Work the mixture until dough-like, about 4 minutes.

Cover a non-stick baking sheet with a light coating of flour. Set out a small bowl of warm water. Using one-half wonton wrapper at a time, lay one over the fingers of your left hand (if you’re right-handed; if not, do the reverse). Place 1/2 teaspoon filling in the center of the wonton. Use a fingertip to moisten edges of wonton with water. Bring the right corner to the left and press edges together to seal manti. Place on floured sheet. Repeat, making 64 manti. (Leftover filling can be used to make more manti or cook as hamburger patties.)

Lightly coat a non-stick baking sheet with canola oil spray and place near the stove. Bring a large pot of water to a boil, then reduce heat to a gentle simmer. Add manti, 16 at a time, and cook for 2 minutes after they float to the surface. Transfer manti with a slotted spoon to the oiled sheet, being careful manti don’t touch each other. Repeat with remaining uncooked manti.

Serve manti warm (heat gently in microwave), topped with 1/2 cup yogurt and a dollop of spicy tomato sauce. If refrigerated or frozen after cooking, lightly spray manti on all sides with canola oil spray before placing in containers.

Per serving: 103 calories, 2 g. total fat (less than 1 g. saturated fat), 14 g. carbohydrate, 7 g. protein, less than 1 g. dietary fiber, 356 mg. sodium.