Monthly archive for December 2018

Turkey Cranberry Wrap

Turkey Cranberry Wrap

Number of Servings 4 Ingredients 3 cups cooked, shredded turkey (Leftover baked or rotisserie chicken works great in this wrap too.) 1/2 cup almonds, whole or sliced 2 stalks celery, chopped 2 – 3 Tablespoon light mayonnaise (or plain Greek yogurt), to taste 1/2 cup cranberry sauce (or dried cranberries) Salt and freshly-ground pepper, to taste 4 large tortillas Instructions Combine all ingredients together in a bowl. Season with salt and pepper. Spoon filling into tortillas and roll into a wrap.   Nutrition Information 428 Calories; 16g Fat (32.4% calories from fat); 29g Protein; 45g Carbohydrate; 5g Dietary Fiber; 59mg Cholesterol; 496mg Sodium. FIRST PLACE 4 HEALTH LIVE IT TRACKER: 3 oz.-eq. Meat This recipe taken from Healthy Happy Cooking, available in the First Place 4 Health online store.

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Turkey Bolognese

Number of Servings 4 Ingredients 1/4 cup extra-virgin olive oil 1 onion, chopped 4 garlic cloves, minced 1 carrot, peeled and finely chopped 1 celery stalk, finely chopped 1 pound shredded cooked turkey (preferably dark meat) 3 cups marinara sauce 1/4 cup chopped fresh basil leaves Salt and freshly ground black pepper 1 pound spaghetti Freshly grated Parmesan   Instructions Heat the oil in a heavy large frying pan over medium heat. Add the onion and garlic and sauté until translucent, about 5 minutes. Add the carrot and celery and sauté until the vegetables are tender, about 5 minutes. Add the turkey and sauté 1 minute. Add the marinara sauce. Decrease the heat to medium-low and simmer gently for 15 minutes to allow the flavors to blend, stirring often. Stir in the basil. Season the sauce, to taste, with salt and pepper. (The sauce can be made 1 week ahead.

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Turkey and Wild Rice Salad

Number of Servings 4 Ingredients 1 cup uncooked wild rice blend 1/3 cup leftover whole-berry cranberry sauce 2 tbsp. turkey stock 1½ tbsp. balsamic vinegar ½ tsp. salt ¼ tsp. freshly ground black pepper ¼ tsp. Dijon mustard 1½ tbsp. extra virgin olive oil 1½ cups shredded cooked turkey (light and dark meat) ½ cup diced celery ½ cup chopped fresh chives 1/3 cup dried cranberries ¼ cup chopped fresh parsley 2 cups trimmed watercress   Instructions Cook wild rice according to package directions, omitting salt and fat. Cool. Combine cranberry sauce, turkey stock, vinegar, salt, pepper and mustard in a small bowl. Gradually add oil, stirring constantly with a whisk. Add cranberry sauce mixture, turkey, celery, chives, cranberries and parsley to the rice mixture and toss gently to coat. Serve over watercress. Nutrition Information 261 calories; 8.3g fat (29% calories from fat); 17.7g protein; 28.5 carbohydrate; 1.7g fiber; 41mg

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Turkey & Tomato Panini

Turkey & Tomato Panini

Number of Servings 4 Ingredients 3 tablespoons light mayonnaise 2 tablespoons nonfat plain yogurt 2 tablespoons shredded Parmesan cheese 2 tablespoons chopped fresh basil 1 teaspoon lemon juice Freshly ground pepper, to taste 8 slices whole-wheat bread 8 ounces thinly sliced reduced-sodium deli turkey 8 tomato slices 2 teaspoons canola oil   Instructions Have a cast iron skillet (or four 15-ounce cans and a medium skillet (not nonstick) ready by the stove).  Combine mayonnaise, yogurt, Parmesan, basil, lemon juice and pepper in a small bowl. Spread about 2 teaspoons of the mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the cast iron skillet (or cans and skillet) on top of the Panini.  Cook the panini until golden on

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Tuna-Pasta Salad

Number of Servings 1 Ingredients 1/2 cup cooked shell macaroni 4 oz. water-packed tuna 6 cherry tomatoes, halved 1/4 cup diced red onion 1 tbsp. light Italian dressing   Instructions In medium bowl, combine macaroni, drained tuna, cherry tomatoes, onion and Italian dressing. Nutrition Information 265 Calories; 3g Fat (10.9% calories from fat); 33g Protein; 25g Carbohydrate; 3g Dietary Fiber; 35mg Cholesterol; 512mg Sodium

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Tuna Salad Pita

Number of Servings 1 Ingredients (1) 7-in. whole-wheat pita, cut in half crosswise to form 2 pockets (1) 4-oz. can water-packed tuna, drained 1/4 cup chopped onion 1/4 cup chopped celery 2 tsp. low-fat mayonnaise 1/4 tsp. lemon-pepper seasoning 1/2 cup alfalfa sprouts   Instructions In a small bowl, combine tuna, onion, celery, mayonnaise and lemon-pepper seasoning. Fill each pita pocket with half of tuna salad; top each with 1/4 cup alfalfa sprouts. Nutrition Information 323 Calories; 4g Fat (12.1% calories from fat); 36g Protein; 35g Carbohydrate; 5g Dietary Fiber; 37mg Cholesterol; 659mg Sodium.

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Tuna Salad Nicoise

Number of Servings 1 Ingredients 2 cups shredded romaine lettuce 1 tomato, quartered 1/2 cup cooked green beans 4 oz. water-packed tuna 4 large pitted olives Light Italian dressing Instructions In medium bowl, combine lettuce leaves, tomato, green beans, drained tuna, 4 large pitted black olives and 1 tbsp. reduced-fat Italian dressing.  Serve with 2 long breadsticks and 1 banana. Nutrition Information 282 Calories; 6g Fat (17.2% calories from fat); 39g Protein; 23g Carbohydrate; 12g Dietary Fiber; 35mg Cholesterol; 706mg Sodium

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Tuna Baguette

Serving Size 1 Sandwich Number of Servings 4 Ingredients 1/3 cup finely chopped red onion 2 tablespoons chopped pitted olives 1 tablespoon fresh lemon juice 1/4 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper 1 (6-ounce) can premium tuna, packed in oil, drained 1 hard-cooked large egg, chopped 1/4 cup thinly sliced fresh basil 2 teaspoons extra-virgin olive oil 1 (8-ounce) whole-wheat French bread baguette 1 garlic clove, halved 1 cup thinly sliced plum tomato (about 1)   Instructions Combine first 7 ingredients in a medium bowl. Combine basil and oil; stir with a whisk. Cut bread in half horizontally. Hollow out top and bottom halves of bread, leaving a 1-inch-thick shell; reserve torn bread for another use. Rub cut sides of garlic clove over cut sides of bread; discard garlic. Drizzle basil mixture evenly over cut sides of bread. Spoon tuna mixture on bottom half of baguette. Arrange

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Tortilla Soup

Number of Servings 2 Ingredients 3 6” flour tortillas, cut in 1/2” strips 1 4 oz. can whole tomatoes 1/2 small onion, chopped 1/2 clove garlic, chopped 2 cups chicken broth 1/4 tsp. salt 1 Tbsp. cilantro 2 Tbsp. Monterrey Jack cheese, shredded Nonstick vegetable cooking spray Instructions Fry tortilla strips in heated skillet well coated with nonstick vegetable cooking spray. Puree tomatoes, onions, and garlic. Bring chicken broth to a boil in a 2-qt. saucepan. Stir in tomato puree, salt, and cilantro. Reduce heat and simmer for 10 minutes. Add half of the tortilla strips to soup. Garnish with cheese and remaining tortilla strips to serve. Nutrition Information 149 Calories; 5g Fat (30.2% calories from fat); 8g Protein; 19g Carbohydrate; 3g Dietary Fiber; 9mg Cholesterol; 817mg Sodium.

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Tortellini Primavera

Number of Servings 1 Ingredients 1/2 cup frozen cheese tortellini 1/3 cup each broccoli, mushrooms, zucchini, and asparagus, chunked or sliced 1/2 small clove garlic, minced 1/2 tsp. olive oil 1/2 cup skim milk 1 tsp. cornstarch Pinch nutmeg Freshly ground pepper 2 Tbsp. sliced green onion 1 Tbsp. parsley 2 Tbsp. Parmesan cheese Instructions Boil water and cook tortellini according to package directions while proceeding with the vegetables. Saute vegetables and garlic in nonstick skillet with oil on medium-high heat for about 1 minute. Reduce heat and cover for 1 to 2 more minutes until tender crisp. Remove cover and add the combination of milk and cornstarch. Stir constantly until thickened. Add nutmeg and pepper to taste. Toss together with tortellini, parsley, and green onion. Sprinkle with Parmesan cheese. Nutrition Information 253 Calories; 8g Fat (28.9% calories from fat); 16g Protein; 29g Carbohydrate; 2g Dietary Fiber; 40mg Cholesterol; 430mg

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