What's for Dinner: A week of meals from one turkey
CHARLESTON, W.Va. -- Thanksgiving is a great holiday to stock up on a whole turkey for future use. Although we usually have plenty of Thanksgiving leftovers that can be used for many delicious dinners, I like to carry that savings into the holiday season by cooking a whole turkey and using it to make five healthy, easy-to-prepare meals for my family.
Vegetable and Turkey Stir Fry
Source: Oregon State University Cooperative Extension Service. Makes 4 servings.
1 tablespoon vegetable oil
1/2 teaspoon salt
2 teaspoons gingerroot, sliced thin and minced
1 teaspoon garlic clove, peeled and minced
2 cups turkey, cooked and cut into 1/2-inch cubes
1/2 teaspoon sugar
1 pound vegetables, fresh or frozen, chopped
HEAT fry pan.
ADD oil and heat on high temperature.
ADD ginger, garlic, turkey and vegetables.
STIR-FRY about 1 minute to coat with oil. Adjust heat to prevent scorching.
ADD sugar. If vegetables are tender, stop cooking at this time. If the vegetables are firm, add 1 to 2 tablespoons water, cover and cook for 2 minutes or until tender.
SERVE at once.
REFRIGERATE leftovers within 2 hours.
Nutrition information: Per serving: 220 calories, 4 grams total fat, 0.5 grams saturated fat, 65 milligrams cholesterol, 360 milligrams sodium, 17 grams total carbohydrate, 3 grams dietary fiber, 26 grams protein.
Source: UMass Extension Nutrition Education Program. Makes 4 servings.
2 cups cooked turkey, cut into bite-size pieces
2 tablespoons taco seasoning mix
1 1/2 cup water
4 corn tortillas
1/4 cup refried beans (low-fat or fat-free)
1/4 cup shredded cheddar or Monterey Jack cheese
1/2 cup tomatoes, chopped
1/2 cup lettuce, shredded
2 tablespoons onion, chopped
1/2 cup taco sauce
Plain yogurt (optional)
COMBINE turkey, taco seasoning and water in a large skillet over medium heat. Bring mixture to a boil, reduce heat and simmer 5 minutes, stirring occasionally.
PLACE tortillas on a cooking sheet. Bake at 375° for 4 to 7 minutes or until tortillas are crispy.
SPREAD tortillas with 1 tablespoon of beans. Top with 1/4 meat mixture and cheese.
BAKE at 350° for 2 to 3 minutes or until cheese is melted.
TOP with tomatoes, lettuce, onions and taco sauce.
Nutrition information: Per serving: 230 calories, 4 grams total fat, 1 gram saturated fat, 50 milligrams cholesterol, 420 milligrams sodium, 20 grams total carbohydrate, 3 grams dietary fiber, 26 grams protein.
Source: Montana State University Extension Service. Makes 4 servings.
2 teaspoons vegetable oil
1/2 cup onion, chopped
1 garlic clove, finely chopped
4 carrots, chopped
2 celery stalk, chopped
2 potatoes, chopped
1 15-ounce can of tomatoes
2 cups water
2 cups cooked turkey, chopped
Salt and pepper to taste
Italian seasoning to taste
HEAT oil in medium saucepan. Add onion, garlic, carrots and celery; stir for 2 minutes.
ADD potatoes, tomatoes and water to pan. Bring to a boil, then reduce heat and simmer for 30 minutes or until vegetables are tender.
ADD turkey and cook for another 5 minutes. Season to taste before serving.
Nutrition information: Per serving: 270 calories, 8 grams total fat, 2 grams saturated fat, 60 milligrams cholesterol, 370 milligrams sodium, 28 grams total carbohydrate, 5 grams dietary fiber, 23 grams protein.
Turkey Salad with Orange Vinaigrette
Source: University of Nebraska Cooperative Extension Service. Makes 4 servings.
1/4 cup orange juice
2 tablespoons white wine vinegar
2 tablespoons onion, finely chopped
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens, torn
2 cups cooked turkey breast, cut into julienne strips
1 11-ounce can mandarin orange segments, drained
1/2 cup celery, sliced
COMBINE orange juice, vinegar, onion, salt, pepper, oil and Dijon mustard in a jar with a tight-fitting lid; shake well. If you don't have a jar, place ingredients in a bowl and mix together with a whisk.
COMBINE salad greens, turkey, mandarin oranges and celery in a large bowl.
SERVE with vinaigrette.
Nutrition information: Per serving: 200 calories, 6 grams total fat, 1 gram saturated fat, 50 milligrams cholesterol, 260 milligrams sodium, 14 grams total carbohydrate, 3 grams dietary fiber, 22 grams protein.
Makes 8 servings.
Turkey carcass (most meat removed)
4 cups celery, chopped
4 cups carrots, sliced
1 package frozen peas
1 medium onion, diced
3 cubes chicken bouillon
1 package egg noodles
PLACE turkey carcass in a large soup pot and cover with water. Bring to a boil, reduce heat and simmer for 1 hour.
REMOVE turkey carcass; when cool, remove meat and place meat pieces back in pot.
ADD carrots, celery, onion, peas and bouillon.
SIMMER until vegetables are soft.
ADD noodles and boil for 10 minutes. Let cool before serving. Serve.
(Nutrition information not available.)
Beverly Glaze has a master's degree in human nutrition and food science and is licensed and registered dietitian. She is a WVU Extension specialist in the FNP adult program. Reach her at Beverly.Glaze@mail.wvu.edu or 304-634-8449.