Turkey Packets

(makes 4 servings)

Ingredients:

• 1 onion, finely chopped
• 1 bell pepper, finely chopped
• ½ cup ketchup
• ½ lb. cooked turkey or chicken, chopped
• 5 oz. broccoli, chopped
• 1 cup crumbled low-fat feta cheese
• 8 refrigerated egg roll wrappers
• 3 Tbsp. canola oil

Preparation:

• In small-size bowl, stir onion, bell pepper, and ketchup. Cover and refrigerate until ready to serve.
• In large-size bowl, combine turkey, broccoli, and cheese. Working one at a time, set egg roll wrapper on clean work surface (cover remaining wrappers with damp cloth to prevent drying) and place one-eight of the turkey mixture just below the center. Dip a finger into a bowl of warm water and wipe sides of wrapper. Press half of wrapper over filling to seal. Repeat with remaining wrappers and turkey.
• In large-size skillet over medium-high heat, heat oil and add half of the packets and cook, turning several times, 3 to 5 minutes, or until evenly browned. Transfer to paper towels to drain and keep warm. Repeat with remaining packets.
• Place 2 packets and 2 Tbsp. of the ketchup mixture on each of 4 plates.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 440 Calories, 26 g Protein, 51 g Carbohydrates, 3 g Dietary Fiber, 16 g Fat, 3 g Saturated Fat, 1,100 mg Sodium

Home-style Turkey Pot Pie

(makes 6 servings)

Ingredients:

• 1 cup chopped onion
• 2 cloves garlic, minced
• 2 tsp. dried tarragon
• 1 can (14.5 oz.) lower-sodium fat-free chicken broth
• 3 Tbsp. whole wheat flour
• 12 oz. sweet potato, cut into ½" pieces
• 1 Tbsp. Dijon mustard
• 2½ cups cubed cooked turkey breast
• 1 cup frozen peas and carrots
• ½ cup frozen corn
• ¼ cup chopped fresh parsley
• ½ tsp. salt
• 1 9” refrigerated pie crust

Preparation:

• Preheat oven to 375 degrees F. Coat nonstick skillet with cooking spray and set over medium-high heat. Add onion, garlic, and tarragon. Cook, stirring occasionally, until vegetables start to soften, 3 to 4 minutes. Pour broth and flour into skillet. Add sweet potato and mustard. Bring to a boil. Reduce heat to medium-low, cover, and simmer until sweet potato is tender, about 15 minutes.
• Stir in turkey, peas and carrots, corn, parsley, and salt. Coat 9” deep-dish pie pan or 6 ramekin with cooking spray. Pour filling into prepared pie pan. Unroll pie crust on top of a pan. Roll up any excess dough that hangs over edge and crimp. Cut slits in crust to vent, and bake until top is browned and filling is hot and bubbly, 23 to 25 minutes.

Make 6 Servings:

Weight loss recipes Amount Per Serving : 360 Calories, 23 g Protein, 40 g Carbohydrates, 4 g Dietary Fiber, 12 g Fat, 5 g Saturated Fat, 500 mg Sodium

Tomato and Bacon Tower

(makes 4 servings)

Ingredients:

• 8 slices turkey bacon (4 oz. total weight)
• 1 small clove garlic, halved
• 4 slices light whole wheat bread, toasted
• 4-5 tomatoes, assorted colors, thickly sliced
• 1 onion, sliced ¼-inch thick
• ¼ teaspoon sea salt
• ¼ teaspoon freshly ground black pepper
• 4 teaspoon extra virgin olive oil

Preparation:

• Heat non-stick skillet over medium-high heat. Cook turkey bacon about 1 minute per side until crisp.
• Rub garlic on toast slices, then place on plates. Stack half of the tomato, bacon and onion slices evenly on toast to make 4 towers. Season with salt and black pepper. Repeat layers with remaining tomato, bacon and onion. Drizzle each tower with 1 teaspoon of the oil.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 163 Calories, 10 g Protein, 19 g Carbohydrates, 6 g Dietary Fiber, 7 g Fat, 1 g Saturated Fat, 229 mg Sodium

Pizza-Style Turkey Sliders

(makes 8 servings)

Ingredients:

• 1 slice whole wheat bread, torn into pieces
• ¼ cup prepared pesto sauce
• 2 large egg whites
• 12 ounces extralean (97-99% fat-free) ground turkey breast
• ½ carrot, grated (about ¼ cup)
• ⅛ sweet onion, finely chopped (about ¼ cup))
• ¼ teaspoon ground black pepper
• ⅛ teaspoon salt
• 2 ounces fresh mozzarella cheese, cut into 8 slices
• 8 whole grain rolls (1.3 ounces each), split and toasted
• 2 plum tomatoes, each cut into 4 slices
• Cooking spray

Preparation:

• Preheat the broiler. Lightly coat broiler-pan rack with cooking spray and line broiler pan with foil.
• In a medium-size bowl, mix the bread, 3 Tbsp. of the pesto, and egg whites. Stand about 5 minutes, until bread is softened. Mash with the fork.
• Add the turkey, carrot, onion, pepper, and salt to bread-pesto mixture. Stir gently but thoroughly. Form into 8 patties (each will use slightly heaping ¼ cup).
• Place the patties on prepared broiler pan. Broil 2 to 4-inch from heat, turning once, about 10 minutes until browned and no longer pink in thickest part. Top each with 1 slice of the cheese and broil until cheese melts, 1 minute longer..
• Put roll bottoms on serving plate. Top each with a burger and a tomato slice. Dab evenly with remaining pesto. Top with other halves of rolls.

Make 8 Servings:

Weight loss recipes Amount Per Serving : 203 Calories, 21 g Protein, 18 g Carbohydrates, 5 g Dietary Fiber, 7 g Fat, 2 g Saturated Fat, 311 mg Sodium

Turkey Lettuce Wraps with Asian Pear

(makes 12 servings)

Ingredients:

• 1 lb. deli turkey, sliced into 4 thick pieces and chopped
• 1 medium onion, finely chopped
• 1 Tbsp. grated fresh ginger
• 1 clove garlic, minced
• ¼ cup hoisin sauce
• ⅓ cup barbecue sauce
• 1 large Asian pear, peeled and finely chopped
• 1 Tbsp. lime juice
• ¾ cup peeled, seeded, and chopped cucumber
• ¼ cup torn fresh mint leaves
• ¼ cup slivered almonds, lightly toasted
• 12 large Boston, butter, or iceberg lettuce leaves

Preparation:

• Coat large-size nonstick skillet with cooking spray over medium heat. Add turkey and onion and sauté, stirring, until the onion is tender (about 5 minutes).
• Stir in ginger, garlic, hoisin, and barbecue sauce. Reduce heat to low. Simmer 5 minutes. (Add a spoonful of water if mixture begins to look dry.)
• In small-size bowl, stir pear and lime juice, then set aside.
• Remove turkey mixture from heat. Stir in cucumber, mint, and almonds.
• Spoon warm turkey mixture into lettuce leaves and top with pear mixture.

Make 12 Servings:

Weight loss recipes Amount Per Serving : 95 Calories, 8 g Protein, 13 g Carbohydrates, 2 g Dietary Fiber, 2 g Fat, 0 g Saturated Fat, 631 mg Sodium

Turkey in the Slaw

(makes 1 servings)

Ingredients:

• 1 tsp. canola oil
• 2 Tbsp. white wine vinegar
• Pinch celery seeds
• ½ cup finely shredded green or red cabbage
• 2 slices seeded rye bread, toasted
• Honey mustard (optional)
• ¼ cup (2 oz.) thinly sliced roasted turkey breast

Preparation:

• Whisk oil, vinegar, and celery seeds in medium bowl. Add cabbage and toss to coat.
• Spread 1 slice of the toast lightly with mustard (if using). Top with turkey and slaw. Season with ground black pepper to taste. Top with remaining toast.

Make 1 Servings:

Weight loss recipes Amount Per Serving : 184 Calories, 13 g Protein, 19 g Carbohydrates, 3 g Dietary Fiber, 6 g Fat, 0.5 g Saturated Fat,571 mg Sodium

Turkey Chili

(makes 4 servings)

Ingredients:

• 1 can (11 oz) tomatillos, drained
  
• 1½ cups reduced-sodium chicken broth
  
• 1 tomato, chopped
  
• ¼ cup (packed) cilantro leaves
  
• 2 Tbsp. chopped parsley
  
• 1 tsp. ground cumin
  
• 1 large onion, chopped
  
• 1 Tbsp. minced garlic (about 3 cloves)
  
• 1 Tbsp. canola oil
  
• 2 tsp. dried oregano
  
• 1 lb. lean ground turkey
  
• ¼ tsp. salt
  

Preparation:

• Puree tomatillos, broth, tomato, cilantro, parsley, cumin, ½ cup of onion, and 2 tsp. of garlic in food processor or blender.
  
• Heat oil in large skillet over medium heat. Add remaining onion and cook until translucent, about 4 minutes. Add oregano and remaining garlic and cook, stirring frequently, until onion is soft, about 2 minutes.
  
• Add turkey and salt and cook over medium-high heat, breaking up meat, until no longer pink, about 5 minutes.
  
• Pour tomatillo mixture into pan and cook until slightly thickened, about 10 minutes. Season with salt and ground black pepper to taste.
  
• Ladle chili over rice or into tortillas to serve and garnish with more cilantro, if desired. Pass hot sauce separately for those who want more heat.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 257 Calories, 26 g Protein, 14 g Carbohydrates, 2 g Dietary Fiber, 11 g Fat, 2.5 g Saturated Fat, 465 mg Sodium

Turkey Bacon Omelet

(makes 2 servings)

Ingredients:

• 6 sun-dried tomato halves
  
• 2 plum tomatoes, quartered lengthwise and thinly sliced
  
• 2 thin strips turkey bacon, cooked and crumbled
  
• 2 Tbsp. crumbled ricotta salata cheese ( or goat cheese)
  
• 2 large eggs
  
• 3 egg whites
  
• 1 Tbsp. water
  
• 2 Tbsp. chives or scallions, chopped
  
• ¼ tsp. salt
  
• ¼ tsp. freshly ground black pepper
  
• 1 tsp. olive oil
  

Preparation:

• In a small-size dish, place sun-dried tomatoes then add boiling water to cover and let stand until softened (about 15 minutes). Drain and chop.
  
• In a small-size bowl, combine sun-dried tomatoes, plum tomatoes, bacon, and ricotta.
  
• In a another bowl, whisk together with the eggs, egg whites, water, chives, salt, and pepper until slightly frothy.
  
• In 10" nonstick skillet, heat ½ tsp. olive oil over medium heat then add half of the egg mixture (a scant ½ cup) and cook for 2 minutes, occasionally lifting edges with spatula and tilting pan, allowing uncooked mixture to flow underneath.
  
• Spoon half of tomato mixture down center of cooked egg when the eggs are almost set. Loosen edges of omelet with spatula and fold sides over filling. Slide onto warm plate. Repeat with remaining oil and egg and tomato mixtures.
  

Make 2 Servings:

Weight loss recipes Amount Per Serving : 215 Calories, 17 g Protein, 8 g Carbohydrates, 2 g Dietary Fiber, 13 g Fat, 7 g Saturated Fat, 800 mg Sodium

Ragin Ramen

(makes 4 servings)

Ingredients:

• 4 cups of water
  
• 2 packages ramen noodles with seasoning packets
  
• 2 cups fresh vegetables (carrots, cabbage, spinach green onion), chopped or 10 oz. package frozen vegetables, drained
  
• 2 eggs, beaten or ½ cup cooked fish, chicken, turkey or beef
  

Preparation:

• Bring water to boil in a large saucepan.
  
• Chop fresh, thick vegetables like carrots and broccoli into small pieces. Slice leafy vegetables like cabbage and spinach. Chop green onions
  
• When water boils, add vegetables (except green onions) and cook for about 1 minute. Add noodles, breaking if desired. Cook on medium-high for about 2 minutes. Add eggs (beat them together in a separate bowl and add to hot soup, stir for about 1-2 minutes or until cooked.) or meat.
  
• Remove from heat and stir in one seasoning packet. Taste broth and add the other seasoning packet if needed.
• Top with green onions. Serve warm
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (125 g)): 226 Calories, 8 g Protein, 28 g carbohydrates, 3 g Dietary Fiber, 10 g fat, 4 g saturated fat, 94 mg cholesterol, 778 mg sodium

Tortilla Pinwheels

(makes 4 servings)

Ingredients:

• 4 whole wheat tortillas, 8” size
  
• ¼ cup light cream cheese or Neufchatel
  
• 12 slices turkey ham, sliced, fat-free
  
• 1 cup spinach, torn, fresh
  
• ½ cup grated carrots
  

Preparation:

• Let the cream cheese come to room temperature. Whip with a mixer, or by hand, to make it easier to spread.
  
• Spread about 1 tbsp cream cheese onto the tortilla, making sure to reach the edges.
  
• Place 3 slices of turkey ham onto tortilla.
  
• Put several spinach in the center of the tortilla and sprinkle with 2 tbsp of carrots.
  
• Roll tortilla tightly; secure with a toothpick.
  
• Cut the tortilla into pinwheels by cutting it in half first, then making bite-sized slices along the tortilla until you reach the end. Lay each piece cut-side down on a serving plate. Serve at once, or refrigerate, covered, until ready to serve.
  

Tip:

• Choose colorful vegetables such as avocado red, cucumber, or red peppers, in your pinwheel.
  
• Make a fruit pinwheel using peanut butter or jam as the spread, then top with thin banana slices and other soft fruit like strawberries, peaches, plums, nectarines or plums.
  

Make 12 Servings:

Weight loss recipes Amount Per Serving (1 pinwheel (174 g)): 285 Calories, 21 g Protein, 32 g carbohydrates, 3 g Dietary Fiber, 7 g fat, 3 g saturated fat, 34 mg cholesterol, 1223 mg sodium

Cornbread Stuffing with Sausage & Prunes

Ingredients:

• 8 cups toasted cornbread cubes
  
• 8 oz (about 2 links) lean turkey Italian sausage
  
• 1 tbsp olive oil
  
• 2 cups chopped onions
  
• ½ cup chopped celery
  
• ½ cup chopped carrot
  
• 1 tsp chopped garlic
  
• 1 cup coarsely chopped prunes
  
• 1 tsp dried thyme
  
• 1 tsp dried sage
  
• ½ tsp dried marjoram
  
• 2 cups fat-free, low-sodium chicken broth
  
• 3 tbsp chopped fresh parsley
  
• 1 tsp salt
  
• ½ tsp ground black pepper
  
• 2 large eggs, lightly beaten
  

Preparation:

• Preheat oven to 325 F. Place toasted bread cubes in large bowl and set aside.
  
• Cook sausage in small nonstick skillet over medium-high heat until brown and cooked through. Drain well, crumble, and set aside.
  
• Heat oil in large nonstick skillet over medium heat. Stir in onions, celery, and carrot, and cook 5 minutes, stirring frequently. Add garlic and cook 1 minute longer, but don’t allow the garlic to brown. Stir in sausage, prunes, thyme, sage, marjoram, and ½ cup of the broth and bring to a boil.
  
• Reduce heat and simmer for 3 minutes. Remove from heat. Pour vegetables mixture over cornbread. Add parsley and stir well. Season with salt and pepper. (The stuffing may be prepared to this stage a day ahead and refrigerated, covered, in mixing bowl.)
  
• Transfer stuffing to baking dish coated with olive oil cooking spray. Combine eggs and remaining broth and pour over cornbread mixture, tossing well. Cover baking dish with foil. Bake stuffing 25 minutes. Remove foil. Turn over up to 375 F and bake about 10 minutes longer, or until top begins to brown.
  

Make 16 (½ cup) Servings:
Weight Loss Recipes Amount per Serving: 150 Calories, 7 g Protein, 22 g carbohydrates, 3 g Fiber, 4 g fat, 1 g saturated fat, 65 mg cholesterol, 400 mg sodium

Veggie Lasagna

Ingredients:

• 2 large zucchini (about 1 lb), ends trimmed, thinly sliced lengthwise
  
• 3 links (about 4 oz each) lean Italian turkey sausage
  
• 1 red bell pepper or roasted red bell pepper, diced
  
• 1 cup diced yellow onion
  
• 1 tsp minced garlic
  
• 1 cup low-fat marinara sauce
  
• 2 egg whites
  
• 1 container (15 oz) fat-free ricotta cheese
  
• 2 tsp Italian seasoning
  
• ½ tsp freshly ground black pepper
  
• ⅔ cup shredded low-fat mozzarella cheese
  
• ¼ cup grated Parmesan cheese
  

Preparation:

• Preheat oven to 325 F.
  
• Coat 8”*8” baking pan lightly with olive oil cooking spray. Set aside.
  
• Arrange zucchini slices in single layer on baking sheet. Spray lightly with olive oil cooking spray. Broil 8 minutes, or until tender and lightly browned. Set aside to cool.
  
• Cook sausage in nonstick skillet over medium-high heat 3 minutes, stirring occasionally with wooden spoon to break up. Add bell pepper, onion, and garlic, and cook 4 minutes longer, or until meat is no longer pink. Stir in marinara sauce and bring to a boil. Reduce heat and simmer about 5 minutes, stirring frequently. Sauce will be very thick.
  
• Combine egg whites, ricotta, Italian seasoning, and black pepper in mixing bowl. Stir.
  
• Spread half of the meat sauce in bottom of prepared baking pan. Layer on half of the zucchini slices, followed by half of the ricotta mixture and half of the mozzarella cheese. Repeat with remaining meat sauce, zucchini slices, ricotta mixture, and mozzarella. Sprinkle with Parmesan cheese. Bake about 40 minutes, or until bubbly and lightly browned. Let stand 5 minutes before serving.
  

Make 8 Servings:
Weight Loss Recipes Amount per Serving: 210 Calories, 18 g Protein, 17 g carbohydrates, 3 g Fiber, 7 g fat, 2 g saturated fat, 45 mg cholesterol, 340 mg sodium

Turkey Wrap

Tip: Ditching the bun in any recipe is a great way to save calories
Ingredients:

• 6 oz 99 percent lean ground turkey breast
  
• 2 leaves butter lettuce
  
• 8 thin slices cucumber
  
• 2 tbsp fresh alfalfa sprouts
  
• 2 tbsp fresh bean sprouts
  
• 2 tbsp low-fat Galeos Miso Caesar dressing
  

Preparation:

• Heat grill. Form turkey into patty, about 4½” in diameter. Season patty with salt and black pepper to taste and grill 3 to 4 minutes on each side.
  
• Cut patty in half and place each half in center of one of the lettuce leaves.
  
• Top burgers with cucumber, alfalfa sprouts, and bean sprouts, Drizzle with dressing and wrap lettuce around burgers and vegetables.
  

Make 1 Servings:
Weight Loss Recipes Amount per Serving: 230 Calories, 41 g Protein, 9 g carbohydrates, 1 g Fiber, 3.5 g fat,1 g saturated fat, 70 mg cholesterol, 450 mg sodium