Menu: Lunch/Dinner - Turkey ediets

Grilled Turkey Burger with Mushrooms and Peppers with strawberries Nutrition Information

1 whole wheat hamburger bun 3/4 cup sliced fresh strawberries

Grilled Turkey Burger with Mushrooms and Peppers*

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Ingredients: 1/2 cup fresh mushrooms 1/2 clove garlic 1 tbsp. low sodium tomato paste 1 tsp. Worcestershire sauce 1/2 bell pepper 3 oz. ground skinless turkey breast 2/3 tbsp. olive oil Directions: Preheat grill. Chop and seed pepper. Rinse and chop mushrooms and pepper, mince garlic, set aside. Heat oil in a non-stick skillet over medium heat and sauté until brown, about 4-5 minutes. Place in a bowl to cool. Mix turkey, cooled vegetables, tomato paste and Worcestershire sauce until just blended; form into patties. Grill or broil about 7 minutes on each side and serve on a whole wheat bun or bread of choice.

Parmesan Rosemary-Zucchini Omelet, bread, fruit & salad Nutrition Information

2 cups mixed salad greens 2 tbsp. of salad dressing, low fat or nonfat; low sodium 2 servings bread of choice 1 serving fruit of choice 1/3 tbsp. low fat or nonfat margarine or spread

Parmersan Rosemary-Zucchini Omelet*

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Ingredients: 1/3 fresh medium zucchini 1/2 tsp. fresh rosemary 4 oz. liquid egg whites 1 tbsp. low fat or nonfat parmesan cheese 1/3 tbsp. olive oil Directions: Rinse and slice zucchini into thin rounds. Chop rosemary very fine. In a nonstick skilletheat oil on medium. When pan is hot, pour in egg whites and swirl pan to cover the entire surface. Layer zucchini over one half of the skillet. Sprinkle with rosemary and Parmesan cheese and cover. Cook for 3-4 minutes until set, and then using a spatula, gently fold one side over the other. Cook for 1 minute more and serve.

Roast Turkey with Potatoes with Green Beans and fruit Nutrition Information

1 serving fruit of choice

Balsamic Green Beans*	Nutrition Information | Scale This Recipe
Ingredients: 1 cup fresh green beans 1 clove garlic 2 tsp. balsamic vinegar 1/4 tbsp. olive oil Directions: Rinse beans and snap into bite-size pieces, set aside. Mince garlic, set aside. Steam beans until tender, but firm, about 10-15 minutes and drain. Toss with garlic, balsamic vinegar and oil. Serve. You can prepare these beans in advance, refrigerate and serve cold if desired.

Roast Turkey with Potatoes*

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Ingredients: 3 oz. boneless & skinless turkey breast 1 small potato (3 oz.) 2 tbsp. white wine 1/4 tsp. Italian seasoning 1/4 tsp. dried rosemary 1/4 cup chicken broth, low fat and low sodium 1/3 tbsp. olive oil Directions: Preheat oven to 350 degrees F. Rinse and pat dry turkey breast on a separate cutting board. Scrub potato and cut into cubes. In a small bowl, mix wine, broth, oil and spices. (Note: if you prefer not to include wine in the recipe, you may substitute broth or water). Place turkey and potatoes in a shallow baking dish sprayed with cooking spray, cover with marinade and bake for about 25 minutes, until turkey is no longer pink and potatoes are tender. Serve.

Stuffed Turkey Pepper with fruit Nutrition Information

1 serving fruit of choice

Stuffed Turkey Pepper*

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Ingredients: 1 bell pepper 2 oz. ground skinless turkey breast 1/4 small onion 1 clove garlic 1/4 cup frozen corn 1/4 tsp. dried parsley 1/4 tsp. black pepper 1 oz. low fat or fat-free shredded Mozzarella cheese Directions: Prepare rice according to recipe provided, omit salt. Preheat oven to 350 degrees F. Place corn in microwave-safe dish and cook, covered, for about 1 1/2 to 2 minutes in the microwave: drain. Dice onion and mince garlic, set aside. Slice top off bell pepper 1/2 inch from the stem. Scoop out membrane and seeds. Discard stem and seeds and dice pepper top. Place pepper shell in boiling water for about 2-3 minutes, remove and drain well. Place pepper, bottom side down, in a shallow baking dish. Spray a nonstick skillet lightly with cooking spray and sauté ground turkey breast with onions, chopped bell pepper top and garlic until browned, about 3-4 minutes. Stir in cooked rice, corn, parsley, cheese and black pepper. Spoon mixture into the pepper, bake uncovered for about 20-30 minutes and serve.

Turkey and Bean Enchiladas with fruit, salad and grahams Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice 2 graham crackers (2.5 inch square)

Turkey and Bean Enchiladas*

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Ingredients: 2 tbsp. low sodium salsa 1 tortilla (approximately 6 inch diameter) 2 1/2 oz. ground skinless turkey breast 1/4 cup canned refried beans, low fat or nonfat 1/4 tsp. chili powder 1 1/2 oz. tomato sauce, low sodium Directions: Mix tomato sauce and salsa together. Place tortilla(s) on a plate and spread half of the tomato mixture on top; set aside. Spray a nonstick skillet with cooking spray and heat on medium-high; cook ground turkey until browned, then stir in refried beans and chili powder. Cook, stirring often, for about 2 minutes. Spoon turkey mixture down center of tortilla(s). Roll up tortilla(s), place seam side down on a microwave safe plate and top with remaining sauce. Heat in microwave and serve. Note: not all microwave ovens are alike, so heat for one minute, check and then if necessary, heat for 30 seconds to one minute more.

Turkey Burger on Bun with Healthy Fries & fruit and salad Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Turkey Burger on a Bun*

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Ingredients: 2 1/2 oz. ground skinless turkey breast 1 whole wheat hamburger bun 1/2 tsp. Worcestershire sauce 1/4 tsp. onion powder 1/4 tsp. garlic powder 1 tbsp. ketchup Directions: Choose your cooking method! To your ground turkey breast, add Worcestershire sauce, onion and garlic powder and mix thoroughly, then form into a patty. The burger can be grilled, broiled or pan-fried in a non-stick pan sprayed lightly with cooking spray. Cook burger until lightly browned, about 3-5 minutes on each side depending on the cooking method. When ready, you can add a slice of onion, tomato, lettuce, and/or some mustard too, if you wish. Top with any remaining ingredients and serve on a whole wheat bun or bread of choice.

Healthy Fries*

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Ingredients: 1 serving cooking spray 1 small potato (3 oz.) 2 tbsp. herbal seasoning Directions: Preheat oven to 450 degrees. Spray a baking sheet with cooking spray, set aside. Scrub but do not peel potato. Slice in half, lengthwise, then slice each half into strips and place on baking sheet. Spray potatoes lightly with cooking spray and sprinkle with any herbal seasoning that you like. Bake for 20 minutes or until golden. Serve.

Turkey Fajita with fruit and salad Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Turkey Fajita*

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Ingredients: 1 tortilla (approximately 6 inch diameter) 2 1/2 oz. boneless & skinless turkey breast 1/2 bell pepper 1/2 small onion 1 tbsp. low fat or nonfat sour cream 1/3 tbsp. olive oil Directions: Slice turkey breast into strips on a separate cutting board, set aside. Rinse and cut vegetables into strips; set aside. Heat oil in a nonstick skillet over medium-high heat; stir-fry peppers and onions until just tender, but still crunchy, about 4-5 minutes. Add turkey breast to skillet and continue to stir fry, about 5-7 minutes more, until turkey is no longer pink inside. Warm tortilla by placing on a paper towel in a microwave and heat for 30-35 seconds. Place turkey and vegetables over tortilla, topped with sour cream and a sprinkle of cheese.