Heather's Recipe Site

This twist on the Latin American staple is made healthier with lean ground turkey and crisp apples. It doubles well. Try tucking it into whole-wheat tortillas or serve over instant brown rice for a quick and healthy supper.  Note that this serves only two.

2 tsp extra-virgin olive oil
1/3 c finely chopped red onion
1 clove garlic, minced
8 oz 99%-lean ground turkey
1/2 tsp ground cumin
1/2 tsp dried oregano
1/4 tsp salt
1/4 tsp freshly ground pepper
1/8 tsp ground cloves
1 TBS cider vinegar
1 medium tart green apple, peeled and chopped
1 c chopped tomato
3 TBS chopped green olives
1/2 tsp Worcestershire sauce
1/4 c sliced scallion greens

Heat oil in a large skillet over medium heat. Add onion and garlic; cook until soft, stirring often, about 2 minutes. Add turkey; cook, stirring and breaking up, until lightly browned, 4 to 6 minutes.

Stir in cumin, oregano, salt, pepper and cloves; cook for 30 seconds. Stir in vinegar, scraping up any browned bits. Stir in apple, tomato, olives and Worcestershire sauce. Reduce heat and gently simmer, stirring often, until any liquid in the pan has reduced to a syrupy glaze, about 8 minutes. Stir in scallion greens and serve.

Serves 2

NUTRITION INFORMATION: Per serving: 246 calories; 8 g fat (1 g sat, 5 g mono); 45 mg cholesterol; 17 g carbohydrate; 30 g protein; 4 g fiber; 488 mg sodium; 360 mg potassium.

Nutrition bonus: Vitamin C (40% daily value), Iron & Vitamin A (20% dv).

-- Eating Well magazine

You could easily substitute peeled, chopped carrots for the sweet potato if you don't want to burn that once-a-day category.

1 lb lean ground turkey
2 medium sweet potatoes, peeled and cubed
3 bell peppers (one of each color), stripped (or use a 16 oz bag of frozen strips)
1 carton (32 oz) Kitchen Basics brand chicken stock (or other brand)
1 (10.5 oz) can RoTel tomatoes, undrained
1 (14 oz) can of each, rinsed and drained: kidney beans, black beans, and chickpeas
1 TBS oregano leaves, dried
1 c frozen corn

Brown turkey, potatoes and peppers (use healthy oil if needed). Stir in all ingredients except corn. Bring to a boil; reduce heat and simmer, uncovered, 25-30 minutes or until vegetables are tender.

Add corn and heat through, 3-5 minutes.

Serve over brown rice or whole-wheat or brown rice pasta.

Serves 8

-- Kitchen Basics

The cooked sweet potatoes are nearly the consistency of mashed potatoes.

6 c cubed, peeled sweet potatoes (about 1.75 lbs)
1 c apricot preserves, divided (sugar-free, average all brands:  160 calories, 0 g fat, 0 g fiber)
½ tsp salt, divided
2 bay leaves
2 (¾ lb) turkey tenderloins

Place sweet potatoes, ½ c preserves, and ¼ tsp salt into a slow cooker. Toss well. Add bay leaves. Arrange tenderloins over sweet potatoes; sprinkle with ¼ tsp salt. Spread ½ c preserves over tenderloins. Cover with lid; cook on high for 1 hour. Reduce to low and cook 4 hours (recipe says 7 hours or until turkey and sweet potatoes are tender).  Remove tenderloins from slow cooker and slice. Discard bay leaves. Serve turkey with sweet potatoes and sauce.

Serves 4

-- Cooking Light Slow Cooker Cookbook, 2004

HWC note:  I doubled the spices and the garlic to give this more flavor.  WW suggests adding a Scotch bonnet chile, and using plain diced tomatoes, to give it a true "jerk" flavor.

1/4 tsp ground allspice
1/4 tsp cayenne pepper
1/2 tsp ground ginger
1/2 tsp garlic salt
1/2 tsp black pepper, divided
1 lb skinless boneless turkey breasts, cut in 1" chunks
1 medium garlic clove, minced
1 medium onion, chopped
14.5 oz fire-roasted diced tomatoes with green chilies, undrained
15 oz canned black beans, drained and rinsed
2 c canned chicken broth
1/2 tsp table salt
1 TBS fresh lime juice
2 TBS fresh cilantro, minced

Combine allspice, cayenne, ginger, garlic salt and 1/4 teaspoon of black pepper in a medium bowl. Add turkey and toss to coat; set aside for 15 minutes.  Place turkey in a 5-quart slow cooker; add any spices remaining in bowl. Add garlic, onion, tomatoes, beans, broth, salt and remaining 1/4 teaspoon of pepper; stir.  Cover and cook on LOW setting for 6 to 7 hours.

Stir in lime juice and cilantro; let sit for 5 minutes for flavors to blend.  

Serves 6 (appx 1.5 c per serving)

-- www.weightwatchers.com

1 lb lean ground beef or turkey (or soy crumbles)
3 c salsa
1 red pepper, chopped
1 bunch green onions, chopped
8 oz package whole-wheat rotini
½ c FF sour cream
½ c soy or FF cheddar cheese, shredded
1 (10.5 oz) can RoTel OR one fresh diced tomato

Heat pasta water.

In large skillet, heat beef/turkey/soy crumbles, breaking apart with a wooden spoon. Stir in salsa, pepper and green onions; simmer for 10 minutes. Stir in RoTel (if you're using a fresh tomato, save until later).

Meanwhile, cook pasta according to package directions. Stir in cooked noodles and sour cream. Top with cheese and tomato, if using fresh.

-- adapted from Kaytie439's recipe, posted on the WW Core Board

Next time, we'll add an extra TBS of hoisin to the meatballs, to give them a bit more "oomph."

2 TBS canola oil
One 2" piece ginger, peeled and grated or minced
2 c thinly sliced shiitake mushroom caps
6 c chicken broth
1 lb lean ground chicken or lean ground turkey
2 large egg yolks
1/3 c yellow cornmeal (eyeball it)
2 garlic cloves, finely chopped
3 TBS hoisin sauce (available in the Asian food aisle) (average all brands:  105 calories, 1.5 g fat, 1.5 g fiber)
2 tsp lime zest
1/2 tsp coarsely ground pepper
1/2 head Napa cabbage, shredded (about 7 cups) (I used bagged salad shreds)
6 scallions, cut into 3" lengths, then sliced lengthwise
2 c fresh bean sprouts
Plain pita chips, such as Stacy's brand (optional)

In a large soup pot, heat the oil over medium-high heat. Add the ginger, mushrooms and bean sprouts and cook, stirring, for 3 to 4 minutes. Add the broth, cover and bring to a boil.

In a large bowl, using a fork, combine the ground chicken with the egg yolks, cornmeal, garlic, hoisin sauce, lime zest and pepper. Drizzle the chicken mixture with a little oil and roll about 1 tablespoon in your hands, forming a dumpling; repeat with the remaining mixture to make about 30 dumplings. Drop the dumplings into the simmering broth and cook thoroughly, about 10 minutes. Stir the cabbage, scallions, and bean sprouts into the mushroom broth and cook for 3 minutes. Serve the stoup in shallow bowls and top with pita chips, if desired.

Serves 4-6

-- Adapted from Rachael Ray

2 TBS canola oil, divided
1 McIntosh apple, cored, quartered and finely chopped
1 small onion, finely chopped
2 celery ribs from the heart, finely chopped
1 tsp poultry seasoning
Salt and freshly ground pepper
1 1/4 lbs ground turkey breast
Flat-leaf parsley, finely chopped (a generous handful)
1 c whole-berry cranberry sauce (canned or homemade) (average all brands:  418 calories, 0.4 g fat, 2.8 g fiber; use Splenda-sweetened if available, for lower calories)
1 TBS finely grated orange zest
2 scallions, finely chopped

In a nonstick skillet, heat 1 TBS of the canola oil over medium-high heat. Add the apple, onion and celery; season with the poultry seasoning, and salt and pepper to taste. Cook, stirring occasionally, until the onion is tender, 5 to 6 minutes. Transfer to a bowl and let cool for 5 minutes. Wipe the skillet clean and return it to the stove.

Add the turkey and parsley to the apple mixture, season with salt and pepper and combine with a fork; form into four 4-inch patties. in the skillet, heat the remaining TBS of canola oil over medium-high heat. Cook the patties for about 6 minutes on each side, lowering the heat for the last 2 or 3 minutes.

While the burgers cook, mix the cranberry sauce, orange zest and scallions. Top the cooked burgers with lots of cranberry relish.

Serves 4

-- adapted from Everyday with Rachael Ray magazine, 11/06

1 lb uncooked ground turkey breast
1 TBS canola oil
1/2 c scallions, sliced
2 garlic cloves, minced
1 tsp ground cinnamon
1 tsp ground coriander
1 tsp ground cumin
1 tsp dried oregano
1 tsp dried thyme
1 c salsa, thick-and-chunky style
1.5 medium mangoes, or 1 large, cubed, or 15 oz unsweetened frozen mango chunks
2 c cooked brown rice, kept hot

Cook turkey in a large skillet over medium-high heat until browned, about 5 minutes. Drain off any fat. **IF YOURS COOKED AS FAST AS MINE, ADD THE OIL NOW.

Add oil to skillet and heat over medium-high heat until sizzing. Stir in scallions, garlic, cinnamon, coriander, cumin, oregano, and thyme; cook, stirring, for 2 minutes. Gently stir in salsa and mango and cook til heated through. Serve over brown rice.

Yields about 3/4 c of stew and 1/2 c of rice per serving.

Serves 4

--Weight Watchers

Heat olive oil in a Dutch oven over medium heat. Add onions, carrot and celery, and cook until tender, about 5 minutes. Add turkey and cook until browned, stirring frequently to crumble.

Add all remaining ingredients except lime juice. Bring to a boil. Reduce heat, and simmer 10 minutes. Add lime juice and serve.

Serves 8

4 teaspoons olive oil, divided
8 (2-ounce) turkey cutlets
3/4 teaspoon salt, divided
1/2 teaspoon black pepper, divided
1 tablespoon chopped fresh rosemary
1 teaspoon bottled minced garlic
1 1/2 cups chopped tomato
1 tablespoon white wine vinegar

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle turkey with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add turkey to pan; cook 2 minutes on each side or until done. Remove from pan; keep warm.

Add 2 teaspoons oil, rosemary, and garlic to pan; sauté 1 minute. Add tomato; cook 1 minute, stirring frequently. Stir in 1/2 teaspoon salt, 1/4 teaspoon pepper, and vinegar.  Serve over turkey.

Yield: 4 servings (serving size: 2 turkey cutlets and 1/4 cup sauce)

-- Lorrie Hulston Corvin, Cooking Light, JANUARY 2003

1 lb lean ground turkey
1 (16 oz) jar pineapple salsa
1 (15 oz) can red kidney beans, rinsed and drained
1 (8 oz) can tomato sauce
1 TBS chili powder
Pineapple slices (optional)

In 3-quart saucepan brown meat. Stir in salsa, beans, tomato sauce, and chili powder. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Serve with pineapple slices, if desired.

Serves 4

-- adapted from Better Homes & Gardens

6 oz uncooked whole-wheat spaghetti
2 tsp canola oil
3 c thinly sliced mushrooms
1/2 c chopped onion
1 tsp minced fresh thyme leaves, or 1/4 tsp dried 
1 tsp salt
1/2 tsp pepper
3 TBS flour (85 calories, 0 g fat, 0 g fiber)
2 c skim milk
1 c low-sodium chicken broth
1/4 c dry white wine (25 calories, 0 g fat, 0 g fiber)
12 oz boneless, skinless cooked turkey cutlets, cut into bite-sized pieces
2 TBS FF or soy parmesan cheese, grated
2 TBS minced fresh flat-leaf parsley

Preheat oven to 375. Spray shallow 2-qt. casserole or au gratin dish with nonstick cooking spray.

In large pot of boiling water, cook spaghetti 8-10 minutes, until tender. Drain, discarding liquid; set aside.

Meanwhile, in a large nonstick skillet, heat oil; add mushrooms, onion, thyme, salt and pepper. Cook over medium-high heat, stirring frequently, 6-7 minutes, until mushrooms are golden brown.

Stir flour into mushroom mixture; cook, stirring constantly, 1 minute. Continuing to stir, gradually add milk; stir in broth and wine. Bring liquid to a boil. Reduce heat to low; simmer, stirring constantly, 1 minute, until slightly thickened. Add turkey, 1 TBS of the cheese and the cooked spaghetti; toss to combine.

Transfer spaghetti mixture to prepared casserole; sprinkle with parsley and remaining cheese. Bake 20 minutes, until golden brown and bubbling.

4-6 servings

--Adapted from Weight Watchers

Store the cooked sauce separate from the turkey, otherwise you will wind up with purple turkey.

1 lb turkey tenderloin ** see note below
1 TBS + 1 tsp olive oil
1/4 c shallots (about 2 medium)
1 TBS fresh chopped thyme
2 c blueberries
3 TBS balsamic vinegar
Salt and pepper

Preheat oven to 450*. Place turkey tenderloin in a roasting pan. Drizzle 1 TBS of olive oil over tenderloin; sprinkle with salt and pepper. Roast until turkey is just cooked through and no longer pink in the middle, about 30 minutes. Transfer turkey to a plate and tent with foil to keep warm.

Place a small saucepan over medium heat. Add 1 tsp olive oil; when the pan is hot, add the shallots and thyme. Cook, stirring constantly, until the shallots begin to brown, 30 seconds to 1 minute. Add blueberries, vinegar and 1/4 tsp salt. Continue cooking, until the blueberries burst and release their juices and the mixture becomes thick and syrupy, about 4 minuts. Slice the turkey and serve with the blueberry sauce.

**Turkey tenderloin is an all-white piece that comes from the rib side of the breast. Tenderloins typically weigh between 7 and 14 oz each and can be found with other turkey products in the meat section of most supermarkets.  A turkey breast will work just as well.

Serves 4

-- Adapted from Eating Well magazine, August/September 2005

Recipe is under "Ground beef recipes;" any lean ground meat will do.

2 wild turkey breasts (we used a 6 lb Butterball brand turkey breast)
2 tsp finely ground coffee
2 tsp ground coriander
1 TBS freshly ground pepper
4 TBS kosher salt

Using a whisk, fork or (best) your fingers, combine the coffee, coriander, salt, and pepper into a small bowl. Rub the mixture into the turkey breasts, then wrap in plastic and refrigerate for at least 2 hours, or preferably overnight.

Roast in a preheated 450* oven until turkey is done and juices run clear. A good rule of thumb is 20 minutes per pound of poultry. Remove skin prior to eating to keep it Core.

Serves 10-12

-- adapted from Field & Stream magazine, May 2008