Turkey Entrees Provide Low-Fat Foundation for 7-Day Diet Package

Dieting? Who isn’t these days. If a week’s worth of diet menus would be a welcome reprieve for day-to-day planning, calculating and measuring regime, read on.

The following diet was developed with the help of a registered dietitian. It contains a seven-day weight-loss plan, designed by Dr. Joan Walsh, director of Western Nutritional Services, including delicious meals and easy recipes. It provides all the instructions, daily menus and recipes so you can clip it out and hang it on the refrigerator for quick reference.

The plan is built around a foundation of turkey entrees, since turkey is one source of protein that is naturally low in fat. Each dish may be accompanied by a serving of carbohydrate, vegetable or one cup of skim milk (except where milk, vegetable and carbohydrate are combined in the dinner entree such as soup or pasta dish).

In most cases, you will need to meet the carbohydrate serving for each dinner menu by selecting either one-half cup brown rice, one corn muffin, one small boiled potato with one teaspoon margarine, or one cranberry-bran muffin as a side dish.

Vegetable Serving

The vegetable serving each day might be chosen from one of these: one cup cooked crookneck squash, three-quarters cup glazed carrots, sliced tomato and cucumber salad, romaine lettuce salad with one tablespoon reduced-calorie dressing, fresh spinach and mushroom salad with one tablespoon reduced-calorie dressing or one cup steamed broccoli.

In addition to dinner menus, there are suggestions for breakfast and lunch that make them quite simple.

But it’s not a diet without rules. Here are some tips offered by Walsh:

This basic diet is designed to supply about 1,200 calories per day, so be careful not to add extra calories with items such as butter, margarine, oil or salad dressing. Follow the meal plans and recipes as closely as possible, measuring portions carefully.

When no beverage is specified, include a non-caloric beverage such as coffee, tea, diet soda or water. Do not drink milk or juices except where suggested.

Reduce the recipes if cooking for fewer than the specified number of servings. Or cook the full meal and freeze half for later.

Exercise Weekly

Exercise continuously for 15 to 60 minutes three to five days during the week.

If you’re still hungry, choose one serving from the following list of extras. This will add about 100 more calories to the day: one-half cantaloupe; one muffin; one banana or apple; one peach; one cup grapes; one slice bread with one teaspoon margarine; two medium or three small cookies; one-half cup sherbet or ice milk; one ounce hard cheese; one slice bread with one slice turkey ham; one cup puffed wheat cereal with one-half cup nonfat milk; two cups popcorn with two teaspoons melted margarine; one cup orange juice; one-half carton fruit flavored yogurt; one-half cup gelatin; one (4-ounce) glass red, white or rose wine, or one (12-ounce) can light beer.

Keep in mind that as with any diet, you won’t become slender overnight. It is, however, possible to lose two pounds per week, the amount that nutritionists believe is safe, according to Walsh.

7-DAY TURKEY DIETDAY 1 BREAKFAST 1 cup grapefruit juice 1 poached or boiled egg 2 slices whole - wheat toast with 2 teaspoons margarine LUNCH 1 slice wheat bread 1 tablespoon peanut butter 1 cup nonfat milk 1 fresh pear DINNER Turkey-Cracked Wheat Salad Romaine lettuce 1 cup nonfat milk DAY 2 BREAKFAST 1/2 cup pineapple juice 3/4 cup cooked oatmeal 2 tablespoons raisins 1/4 cup nonfat milk 1 slice whole - wheat toast 1 teaspoon margarine LUNCH 1 cup plain low-fat yogurt 1/2 cup peaches, packed in juice 2 tablespoons wheat germ 1 rice cake or other low-fat cracker DINNER Poached Turkey Tenderloins With Tarragon Sauce 1 small boiled potato 1 teaspoon margarine 1/2 cup cooked spinach 1 Cranberry - Bran Muffin DAY 3 BREAKFAST 1/2 cup orange juice 2 Cranberry - Bran Muffins 2 teaspoons margarine 1 cup nonfat milk LUNCH 1 slice whole - wheat bread 1 ounce turkey ham 1 ounce mozzarella cheese Green pepper rings 1 apple DINNER Turkey - Rice Hash Green salad with 2 tablespoons kidney beans, chopped red cabbage, 1 ounce mozzarella cheese cubes 1 tablespoon reduced calorie dressing 1 Cranberry - Bran Muffin DAY 4 BREAKFAST 1 cup orange juice 3/4 cup raisin bran cereal 1/2 cup nonfat milk 1 slice whole - wheat toast 2 teaspoons jelly LUNCH 1/2 cup low-fat cottage cheese 1/4 cup chopped vegetables 1 large rye cracker 1 banana DINNER West Coast Chili 1 corn muffin Spinach and mushroom salad 1 tablespoon reduced calorie dressing 1 cup nonfat milk DAY 5 BREAKFAST 3/4 cup bran flakes cereal 1/2 cup nonfat milk 1/2 banana 1 corn muffin LUNCH 1 cup leftover West Coast Chili 2 tablespoons shredded Cheddar cheese 1 orange DINNER Turkey - Pasta Plenty Sliced tomato and cucumber salad 1 Baked Apple DAY 6 BREAKFAST 1 cup grapefruit juice Western Omelet 1 slice whole - wheat toast 1 teaspoon margarine LUNCH 1 cup lentil soup 1 small whole - wheat roll 1 teaspoon margarine 1 apple DINNER Scaloppine Turkey Slices 1/2 cup cooked fine noodles 1 cup cooked crookneck squash 1 cup nonfat milk DAY 7 BREAKFAST 1/2 cup pineapple juice 3/4 cup cooked cream-of-wheat cereal 2 tablespoons raisins 1/4 cup nonfat milk 1/2 toasted English muffin 1 teaspoon jelly LUNCH 1 Quesadilla Fruit cup: 1/3 cup crushed pineapple and 1/3 cup cubed apple DINNER Layered Salad Vinaigrette 1 small whole - wheat roll 1 cup nonfat milk 1 teaspoon margarine TURKEY-CRACKED WHEAT SALAD

1 cup cracked wheat (bulgur)

2 cups boiling water

3 tablespoons lemon juice

1/2 cup prepared mincemeat

1 cup cooked turkey, cut into small pieces

1 cup diced pear or jicama

12 cherry tomatoes, cut in half

1/2 cup small black olives

3/4 cup reduced calorie French, Italian or vinaigrette dressing

Romaine lettuce leaves

Pear slices

Simmer bulgur in boiling water in covered saucepan 10 minutes. Uncover and continue cooking, stirring constantly, until wheat is dry, about 2 minutes. Cool.

Stir lemon juice and mincemeat into bulgur. Add turkey, pear, tomatoes, olives and dressing and toss to mix. Cover and chill. Serve over romaine lettuce leaves garnished with pear slices. Makes 6 servings.

POACHED TURKEY

TENDERLOINS WITH

TARRAGON SAUCE

2 turkey tenderloins, 1 1/4 to 1 1/2 pounds

1/2 cup celery with leaves, chopped

1/4 cup sliced green onions

5 tablespoons chopped fresh tarragon leaves

1/2 teaspoon salt

1/4 teaspoon white pepper

3/4 cup white wine

2 tablespoons cornstarch

1 tablespoon chopped fresh parsley

1 tablespoon lemon juice

1/2 cup plain low-fat yogurt

Cooked spinach

Arrange tenderloins in single layer in large skillet. Add celery, green onions, 3 tablespoons tarragon, salt and pepper. Pour in wine and enough water to just cover tenderloins. Cover and simmer over low heat, about 40 minutes, until done. Remove tenderloins from pan and keep warm, reserving poaching liquid.

Meanwhile, bring reserved poaching liquid to boil. Boil 5 to 10 minutes to reduce liquid. Strain to measure 2 cup stock.

Combine cornstarch with 3 tablespoons cold water. Stir into hot poaching liquid. Add remaining 2 tablespoons tarragon. Cook sauce over low heat until thickened. Stir in parsley, lemon juice and yogurt.

To serve, slice tenderloins into 1/2-inch medallions. Arrange on bed of cooked spinach and pour sauce over all. Garnish with lemon slices. Makes 4 servings.

CRANBERRY-BRAN MUFFINS

1 1/2 cups wheat bran

1/2 cup boiling water

1 egg

1/2 cup honey

1 cup plain low-fat yogurt

1/4 cup oil

1 1/4 cups whole-wheat flour

1 1/4 teaspoons baking soda

1/4 teaspoon salt

1/2 cup chopped cranberries or 1/4 cup raisins

Combine bran and water. Let stand 10 minutes. Add egg, honey, yogurt and oil to bran and blend well. Combine flour, soda and salt. Add to batter. Stir in cranberries. Fill paper-lined muffin cups almost to top. Bake at 375 degrees 15 to 20 minutes. Remove from pan and cool at least 1 hour. Makes 15 muffins.

TURKEY-RICE HASH

1 (13 3/4-ounce) can chicken broth

2 medium onions, sliced

1 medium green pepper, diced

1 medium sweet red pepper, diced

2 garlic cloves, minced

1 pound skinned, boned turkey breast, cut into 1-inch cubes

1 teaspoon thyme leaves

1/4 teaspoon cracked black pepper

1 1/2 cup precooked rice

Bring 1/4 cup broth to boil in non-stick skillet. Add onions, green and red peppers and garlic and cook until tender-crisp. Add turkey and cook until opaque. Stir in thyme and pepper. Add remaining broth and bring to boil. Stir in rice, cover, then remove from heat. Let stand 5 minutes. Fluff with fork. Makes 4 servings.

WEST COAST CHILI

1 cup chopped green pepper

1 1/4 cups chopped onion

2 cloves garlic, minced

3 tablespoons oil

1 (28-ounce) can kidney beans, drained

1 (28-ounce) can stewed tomatoes

1 cup red wine or water

3 cups cooked cubed turkey

1 tablespoon chili powder

1 tablespoon chopped cilantro

1 teaspoon crushed dried red pepper flakes

1/2 teaspoon salt

Chopped onion or cilantro for garnish

Saute green pepper, onion and garlic in oil until tender. Add beans, tomatoes, wine, turkey, chili powder, cilantro, red pepper and salt. Simmer 25 minutes. Garnish with chopped onion. Makes 6 servings.

TURKEY-PASTA

PLENTY

2 tablespoons olive oil

1 clove garlic, minced

2 green onions, chopped

1/2 pound broccoli, cut into florets

2 zucchini, sliced

1/4 pound Chinese pea pods

1 carrot, cut julienne

1 cup cooked diced turkey

2 tablespoons chopped parsley leaves

2 tablespoons chopped basil leaves

1/8 pound hot, cooked corkscrew pasta

1/4 cup half and half

Salt, pepper

1/4 cup grated Parmesan cheese

Heat oil in skillet and saute garlic, onions, broccoli and zucchini 3 minutes. Add 1/4 cup water, cover and steam 4 minutes. Stir in Chinese peas, carrot, turkey, parsley and basil. Cook, stirring until hot. Toss with pasta, then stir in half and half, salt and pepper to taste and cheese. Makes 4 servings.

BAKED APPLES

4 medium tart baking apples

4 teaspoons brown sugar

2 teaspoons margarine

1 teaspoon ground cinnamon

Hollow core out of each apple, leaving about 1-inch core at bottom. Combine sugar, margarine and cinnamon and fill centers of apples with mixture. Place apples in shallow pan or casserole dish with 1/4 inch boiling water. Cover and bake at 375 degrees 40 to 50 minutes or until tender. Serve warm or chilled. Makes 4 servings.

SCALOPPINE TURKEY SLICES

2 tablespoons grated Parmesan cheese

1 tablespoon flour

1/2 teaspoon dried oregano leaves

1 1/4 pounds turkey breast slices

1 tablespoon olive oil

1 tablespoon margarine

1/4 pound mushrooms, sliced

1/4 cup sliced green onions

1 (9-ounce) package frozen artichoke hearts, cooked and drained

1/3 cup chicken broth

2 tablespoons white wine

2 tablespoons lemon juice

Combine cheese, flour and 1/4 teaspoon oregano. Coat turkey slices with mixture. Heat oil in large non-stick skillet over medium-high heat until hot. Cook turkey in oil until no longer pink, about 2 minutes on each side. Remove to warm platter and keep warm.

Heat margarine in skillet and cook mushrooms and onions until tender. Add artichoke hearts, chicken broth, wine and lemon juice. Bring to boil. Arrange vegetables around turkey on platter and pour hot sauce over all. Makes 6 servings.

WESTERN OMELET

2 egg whites

1 egg yolk

2 tablespoons finely chopped onion

2 tablespoons finely chopped green pepper

Salt, pepper

Beat egg whites and yolk together. Spray small skillet with non-stick vegetable spray. Saute onion and green pepper in pan over medium-high heat until lightly browned. Reduce heat to low and pour egg mixture over vegetables. Cook until eggs are set. Turn briefly to brown other side. Season to taste with salt and pepper. Makes 1 serving.

QUESADILLA

1 (6-inch) corn tortilla

1/4 cup shredded Jack cheese

Salsa or taco sauce, optional

Warm large flat skillet over medium heat. Place tortilla in pan until bottom is warm. Turn and sprinkle half with cheese. Add few drops salsa. Fold tortilla in half and continue to warm, turning as needed, until cheese is melted. Makes 1 serving.

LAYERED SALAD

VINAIGRETTE

1/4 cup olive oil

1/4 cup white wine vinegar

1 clove garlic, minced

Salt, pepper

1 cucumber, thinly sliced

1 carrot, thinly sliced

1/3 cup sliced green onions

2 tomatoes, thinly sliced

4 cups torn lettuce leaves

1 pound turkey ham, cubed

1 hard cooked egg, chopped

Combine oil, vinegar, garlic and salt and pepper to taste. Add cucumber, carrot and onions. Stir, then refrigerate at least 2 hours.

To serve, drain vegetables, reserving dressing. Place vegetables in large glass bowl. Layer tomatoes, lettuce and ham. Top with egg. Serve remaining dressing on side. Makes 4 servings.