Substitute ground chicken or ground sirloin for the turkey, if you prefer. Pair sandwiches with vegetable chips.

CALORIES 348(23% from fat); FAT 9g (sat 4g,mono 2.2g,poly 2.6g); PROTEIN 43.4g; CHOLESTEROL 50mg; CALCIUM 325mg; SODIUM 848mg; FIBER 1.5g; IRON 2.1mg; CARBOHYDRATE 22.4g

ready in about 10 minutes; serves 4
You might need to buy:
  • olive oil
  • vertically sliced Vidalia or other sweet onion
  • part-skim ricotta cheese
  • Worcestershire sauce
  • black pepper
  • ground turkey breast
  • large egg white
  • Cooking spray
  • light rye bread
  • country-style Dijon mustard

CALORIES 142(10% from fat); FAT 1.5g (sat 0.4g,mono 0.1g,poly 0.2g); PROTEIN 20.2g; CHOLESTEROL 30mg; CALCIUM 28mg; SODIUM 508mg; FIBER 0.8g; IRON 1.2mg; CARBOHYDRATE 12g

ready in about 45 minutes; serves 3
You might need to buy:
  • Cooking spray
  • chopped onion
  • dry breadcrumbs
  • chopped fresh parsley
  • Worcestershire sauce
  • salt
  • dried oregano
  • freshly ground black pepper
  • ground turkey breast
  • large egg white

CALORIES 265 (43% from fat); FAT 12.7g (sat 4.2, mono 5.1, poly 1.7); PROTEIN 25.2g; CARB 12.7g; FIBER 1.9g; CHOL 152mg; IRON 3mg; SODIUM 545mg; CALC 41mg

ready in about 320 minutes; serves 6
You might need to buy:
  • whole wheat bread
  • ground turkey
  • ground round
  • sliced Shiitake mushrooms
  • grated fresh onion
  • dried Italian seasoning
  • salt
  • ketchup
  • Dijon mustard
  • ground red pepper