Get the Skinny on Diet-Friendly Turkey Leftovers

CookingTurkey

Get the Skinny with Molly on delicious – and nutritious – ways to use those turkey leftovers!  We featured 3 yummy recipes in-studio that are all under 300 calories, low in saturated fat, rich in protein, and contain NO white, processed carbs at all! 

Asian Turkey Lettuce Wraps

Heat olive oil over medium heat in a large non-stick skillet. Lightly sauté red onion until it begins to soften. Add turkey. Continue to cook about 5-7 minutes. Drain any juice or fat and turn off the heat.

Add fish sauce, soy sauce and lime juice to turkey and stir.

To serve, put 1/4 cup of meat in a lettuce leaf, then top with some green onions, jalapeno pepper slices, a pinch of cilantro and mint, and a sprinkle of peanuts.

 Serves 4

INGREDIENTS:

1 tablespoon canola oil or olive oil

1/2 minced red onion

1/2 bell pepper (any color)

1 large shredded carrot

12 ounces chopped turkey

3 tablespoons fish sauce (optional)

2 tablespoons reduced sodium soy sauce

3 juiced limes

1 bunch green onions, (thinly sliced)

2 jalapenos, seeded, de-veined, and thinly sliced (optional)

1/4 cup chopped cilantro

1/4 cup chopped mint

1/4 cup chopped peanuts

Lettuce leaves, (Boston or Romaine work well)

164 calories, 8 grams fat, 1 grams sat fat, 223 mg sodium, 5 grams carb, 1 gram fiber, 19 grams protein

 


Turkey Stuffed Bell Peppers

Serves 4

Boil peppers about 3 min or until skin is slightly soft. Drain and cool. Preheat oven to 350. Sautee onions in oil until soft. In mixing bowl, mix onions, garlic, turkey, rice, tomatoes, and oregano. Stuff peppers with filling. In separate bowl combine ketchup Worcestershire sauce, Tabasco and ¼ cup water. Spoon over filling. Place in glass dish with ¼ C water and bake for 30-45 min.

INGREDIENTS:

4 bell peppers, any color, tops and seeds out

1 Tbsp extra-virgin olive oil

1 medium yellow onion, chopped

1 clove of garlic, peeled and chopped

1 lb turkey, chopped fine

1 cup chopped tomatoes, fresh or canned

1 teaspoon of dried oregano

Fresh ground pepper

1/2 cup ketchup

1/2 tsp of Worcestershire Sauce

Dash of Tabasco sauce

235 calories, 8 g fat, 2 g sat fat, 401 mg sodium, 15 g carbs, 2 g fiber, 25 g protein

 

 

Pulled Turkey Cranberry BBQ Sliders

Serves 8

Sautee onions and jalapeno in oil until softened.  Add garlic and continue sautéing for 1 min more.  Add cranberry sauce, ketchup and mustard and simmer for about 15 minutes, stirring often. Remove from heat, add turkey and toss until covered well.

Sugar free cranberry sauce: Pour a bag of frozen unsweetened cranberries in a pan with 1 cup water, 1 package of orange, lemon or cranberry s/f gelatin and cook until thick. Add more Splenda if needed.

 INGREDIENTS:

1 tablespoon canola or olive oil
1/2 cup yellow onion, finely chopped
1 jalapeño pepper, finely chopped, seeds removed
1 clove garlic, minced
1-1/2 cup sugar-free cranberry sauce (see recipe)
1/2 cup ketchup
1 tablespoon spicy or regular mustard
12 ounces roasted turkey, shredded

Whole wheat dinner rolls, halved lengthwise

160 calories, 4.5 g fat, 1 g sat fat, 17 g carbs, 3 g fiber, 13 g protein  

 

 Turkey Waldorf Salad

Combine turkey, celery, apples, nuts and mayonnaise in a medium bowl. Season with salt and pepper to taste.

Spread 1 T cranberry sauce on one slice of bread and add the turkey salad, topped with the other slice of bread.

To cut down calories even more, you can use splenda instead of sugar to make your own cranberry sauce.

 

Serves 4

INGREDIENTS:

12 ounces roasted turkey, shredded or chopped
2 tablespoons celery, minced
1/2 Granny Smith apple, cored and diced
2 tablespoons chopped pecans or walnuts
2 tablespoons fat free mayonnaise
Salt and pepper
8 slices whole wheat or multigrain bread

4 tablespoons leftover cranberry sauce (optional)

 

To switch it up a bit, use this curry dressing for a new spin on the traditional dish.

 

(or skip the mayo and use the curry dressing to make it a curry salad)
1 container lite greek yogurt
2 tablespoons fat free mayonnaise
2 tablespoons curry powder
1 tablespoon honey
fresh ground black pepper

 

230 calories, 5 g fat, 2 g sat fat, 380 mg sodium, 18 grams carb, 5 grams fiber, 28 grams protein

(Dressing adds: 50 calories, 7 g carbs, 6 g protein, 7 g sugar)

 

Turkey Cuban Panini w/ Cranberry-Dijon Aioli

Mix first four ingredients together.

For each sandwich: Spread cranberry-Dijon aioli on one slice of bread. Add sliced cheese, ham, turkey, and pickles. Close the sandwich with the other slice of bread. Grill for 6 or 7 minutes until the cheese is melted and the bread is toasted.

 

Serves 2

INGREDIENTS:

2 tablespoons fat free mayonnaise
2 tablespoons Dijon mustard
2 tablespoons leftover cranberry sauce (optional)

Freshly ground black pepper
4 slices 50-cal whole wheat bread
2 slices brie or reduced fat pepper jack
2 slices cooked ham
4 slices leftover cooked turkey
8 dill pickle slices

256 calories, 8 grams fat, 2 grams sat fat,16 grams carb, 4 grams fiber, 30 grams protein

 

Pulled Turkey Cranberry BBQ Sliders

Sautee onions and jalapeno in oil until softened. Add garlic and continue sautéing for 1 min more.

Add cranberry sauce, ketchup and mustard and simmer for about 15 minutes, stirring often. Remove from heat, add turkey and toss until covered well. 

 

 

Serves 4

INGREDIENTS:

Sugar free cranberry sauce: Pour a bag of frozen unsweetened cranberries in a pan with 1 cup water, 1 package of orange, lemon or cranberry s/f gelatin and cook until thick. Add more Splenda if needed.

 

1 tablespoon canola or olive oil
1/2 cup yellow onion, finely chopped
1 jalapeño pepper, finely chopped, seeds removed
1 clove garlic, minced
1-1/2 cup sugar-free cranberry sauce (see recipe)
1/2 cup ketchup
1 tablespoon spicy or regular mustard
12 ounces roasted turkey, shredded

Whole wheat dinner rolls, halved lengthwise

311 calories, 5 g fat, 2 g sat fat,34 g carbs, 5 g fiber, 25 g protein

Turkey Primavera

4 Servings

 

Saute asparagus and carrots in olive oil for 3 minutes. Add the mushrooms, yellow squash and zucchini; saute until crisp-tender.

Stir in the turkey, tomato, dressing mix and half-and-half. Bring to a boil; cook and stir for 2 minutes.

Add pasta to vegetables and toss to combine. Sprinkle with parmesan cheese if desired.

 

INGREDIENTS:

2 cups cooked whole wheat penne pasta

8 fresh asparagus spears, cut into 1-inch pieces

2/3 cup julienned carrot

2 tablespoons canola or olive oil

4 large fresh mushrooms, sliced

1/2 cup chopped yellow summer squash

1/2 cup chopped zucchini

1 pound shredded cooked turkey

1 medium tomato, chopped

1 envelope Italian salad dressing mix

1 cup fat free or low fat half and half

 Parmesan cheese to taste

300 calories, 9 g fat, 20 g carb, 4 g fiber, 35 g protein

 

 

 

  

1 tablespoon canola oil or olive oil

1/2 minced red onion

1/2 bell pepper (any color)

1 large shredded carrot

12 ounces chopped turkey

3 tablespoons fish sauce (optional)

2 tablespoons reduced sodium soy sauce

3 juiced limes

1 bunch green onions, (thinly sliced)

2 jalapenos, seeded, de-veined, and thinly sliced (optional)

1/4 cup chopped cilantro

1/4 cup chopped mint

1/4 cup chopped peanuts

Lettuce leaves, (Boston or Romaine work well)

164 calories, 8 grams fat, 1 grams sat fat, 223 mg sodium, 5 grams carb, 1 gram fiber, 19 grams protein


Turkey Stuffed Bell Peppers

 

Boil peppers about 3 min or until skin is slightly soft. Drain and cool. Preheat oven to 350. Sautee onions in oil until soft. In mixing bowl, mix onions, garlic, turkey, rice, tomatoes, and oregano. Stuff peppers with filling. In separate bowl combine ketchup Worcestershire sauce, Tabasco and ¼ cup water. Spoon over filling. Place in glass dish with ¼ C water and bake for 30-45 min.

 

 

Serves 4

INGREDIENTS:

4 bell peppers, any color, tops and seeds out

1 Tbsp extra-virgin olive oil

1 medium yellow onion, chopped

1 clove of garlic, peeled and chopped

1 lb turkey, chopped fine

1 cup chopped tomatoes, fresh or canned

1 teaspoon of dried oregano

Fresh ground pepper

1/2 cup ketchup

1/2 tsp of Worcestershire Sauce

Dash of Tabasco sauce

235 calories, 8 g fat, 2 g sat fat, 401 mg sodium, 15 g carbs, 2 g fiber, 25 g protein

Shredded Turkey and Pinto Bean Burritos

Heat oil in a large saucepan over medium heat. Add onion and cook until softened, about 2 minutes. Stir in garlic, cumin and chili powder and cook for 30 seconds. Add tomatoes and lime juice; bring to a boil. Reduce heat to simmer and cook until the onions are very soft, about 10 minutes. Stir in turkey and beans and continue cooking until the mixture is heated through, 3 to 5 minutes. Divide the turkey-bean mixture among tortillas. Top each with cheese and cabbage, roll into burritos, and serve.

  Serves: 6

INGREDIENTS:

1 tablespoon canola or olive oil

1 medium onion, halved and sliced

2 cloves garlic, minced

1 tablespoon ground cumin

1 teaspoon chili powder

1 15-ounce can Rotel

2 tablespoons lime juice

3 cups shredded turkey

1 15-ounce can pinto beans, rinsed

Six 80-calorie La Tortilla Factory Smart & Delicious High Fiber/Low Carb

(wrap in slightly moist paper towel and microwave for 40 sec)

3/4 cup reduced fat Mexican style shredded cheese

2 cups shredded green cabbage or lettuce

350 calories, 10 g fat, 3 g sat fat, 30 g carbs, 20 g fiber, 36 g protein

 

 

Copyright © 2014, Los Angeles Times
Comments
Loading