5 oz. ground turkey
1/4 c. tomato sauce
2 tbsp. each chopped onion and green bell pepper
1 tbsp. each seeded and minced jalapeno or mild hot chili pepper, and taco seasoning mix
1 garlic clove, minced
2 oz. rinsed, drained canned red kidney beans
2 pitas (1 oz. each), heated
1 oz. reduced-calorie Cheddar cheese, shredded
1/4 med. avocado (about 2 oz.), pared, pitted and diced

Using a fork, in 1 quart microwavable shallow casserole combine turkey, tomato sauce, onion, peppers, seasoning mix, and garlic and mix to thoroughly combine. Cover with vented plastic wrap and microwave on high (100%) for 2 minutes, until softened. Stir in beans.

Re-cover with vented plastic wrap and microwave on high for 3 minutes, until turkey is cooked through, rotating casserole 1/2 turn after microwaving for 2 minutes. Let stand for 1 minute.

Using a sharp knife, cut top side of each pita into quarters, cutting to outer edge of each pita. Gently pull each quarter up and away from center to create starburst pattern. Spoon half of the turkey mixture into center of each pita and top each with half of the cheese and avocado.

Serves: 2.

Each serving provides: 3 proteins; 1 bread; 3/4 vegetable; 1 fat.

Per serving: 362 calories, 23 g protein, 16 g fat; 33 g carbohydrate; 157 mg calcium; 852 mg sodium (estimated); 62 mg cholesterol; 3 g dietary fiber.