Low Fat Turkey Recipes

Low Fat Turkey

Low fat turkey recipes are ideal for Thanks Giving or even Christmas.

I recently read an article by Harvard Health Publications that discusses several healthy food choices you can make during this festive seasons. Interestingly, the first item they discussed was "turkey" and how to make the best of it. The article said that:


... If you are looking for a lean cut of meat, turkey is hard to beat. A 3-ounce serving of skinless white meat contains 25 grams of protein, barely 3 grams of fat, and less than 1 gram of saturated fat. Dark meat has more saturated fat than white meat, and eating the skin adds a hefty wallop of these bad fats. Turkey is also a good source of arginine. As with other amino acids, the body uses this one to make new protein. Arginine is also the raw material for making nitric oxide, a substance that relaxes and opens arteries. Whether foods rich in arginine help keep arteries open has prompted both research and debate.


So, there you are. Turkey is one of those great white meats you can eat (without the skin) without putting any weight on. I have included the following low fat turkey recipes for your enjoyment.


Low Fat Turkey Recipes



Low Fat Turkey Burger (California style)

Ingredients:

1/2 kg (1 lb) ground turkey breast

1 cup quick cooking rolled oats

1/4 cup ketchup

1 egg (beaten)

1/4 cup minced onion

1 tsp garlic salt

1 tsp Worcestershire sauce

6 burger buns

Nutritional Values:

Serves 6

Cal: 285

KJ: 1197

Fat: 4.4 g

WW: 4.5

This is what you do:

You can use a charcoal grill, or your oven-grill (or an electric grill, if you have one). However, a charcoal grill will give this dish a nice smokey flavour.

Now, mix all the ingredients (except for the buns!) in a large bowl, and make 6 burgers.

Put the patties on the grill rack and cook for about 6 minutes on each side (longer, if you like the well done). Serve them on the buns. Add mustard and a tablespoon of ketchup if you want (for an extra point).


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Low Fat Turkey Tetrazzini

Ingredients:

1 Tbsp butter

250 g (1/2 lb) mushrooms (sliced)

2 Tbsp plain flour

2 cups of skin milk

1 tsp Worcestershire sauce

1/2 cup low fat tasty cheese (or Swiss will do too)

4 spring onions, minced

1 capsicum (bell pepper)

2 cups of diced cooked turkey breast

250 kg (1/2 lb) cooked spaghetti

1/3 cup grated Parmesan cheese

Nutritional Values:

Serves 4

Cal: 537

KJ: 2255

Fat: 3.3 g

WW: 8

This is what you do:

Preheat your ove to 180 C (350F).

Spray a baking dish with canola oil.

Melt the butter in a nonstick pan and add the mushrooms. Saute till tender (for about 6 minutes) and add the flour, salt and pepper and blend well by stirring occasionally.

Pour the milk gradually and keep stirring.

Add the Worcestershire sauce, and simmer for about 5 minutes. Stir occasionally till the sauce goes thick.

Then add the cheese, capsicum (bell pepper) and spring onion and mix well.

Next, add the turkey and spaghetti, and top with the shredded Parmesan cheese.

Transfer all that to the baking dish and bake for about 20 minutes.

Serve hot.


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Low Fat Turkey Pistachio Taco Salad

Ingredients:

1 medium iceberg lettuce

8 taco shells (prepacked)

1/2 kg (1 lb) cooked turkey breast, shredded

1/2 kb (1 lb) chopped tomatoes

1 capsicum (pepper bell)

1/4 cup low fat sour cream

1/4 cup pistachios

1 cup bottled salsa (mild)

1 tsp grated lime zest

2 Tbsp lime juice

Nutritional Values:

Serves 6

Cal: 206

KJ: 865

Fat: 9 g

WW: 4

This is what you do:

Slice the lettuce and divide into 4 parts (the servings) on 4 respective dishes.

Then stand 2 taco shells upright on top of each lettuce bed, and fill them with the turkey, tomatoes and capsicums.

Add sour cream and pistachios.

To prepare the salsa, mix it in a bowl with lime zest and lime juice. Then top the tacos with the salsa, and serve immediately.


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Low Fat Turkey Cutlets (Indian style)

Ingredients:

2 limes

1/2 cup low fat yogurt (plain)

1 Tbsp vegetable oil

2 tsps minced ginger

1 tsp ground cumin

1 tsp coriander

1 tsp salt

1 tsp crushed garlic

750 g (1 1/2 lb) turkey cutlets (breast is best!)

Nutritional Values:

Serves 6

Cal: 161

KJ: 676

Fat: 3 g

WW: 2.5

This is what you do:

Start your oven-grill, electric grill or charcoal grill.

Extract the juice from 1 lime and grate the peel. Mix them in a large bowl.

Add the yogurt, ginger, coriander, cumin, vegetable oil, garlic and salt, and mix till well blended.

Put the turkey cutlets in the bowl and stir to coat the meat with the mix, but don't marinate.

Grill for about 6 minutes on each side (or till well done).

Source: The Everything Low Fat High Flavour Cookbook, by Lisa Shaw.


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