Archive for November 12th, 2013
Meals built around turkey can be more than just holiday favorites. Turkey is low in fat and high in protein. It is cheap source of iron, zinc, phosphorus, potassium and B vitamins. A serving of turkey is a 2 to 3-ounce cooked portion. The Food Guide Pyramid suggests 2 to 3 servings from the meat group each day.
The following portions represent 100 grams, approximately 3 1/2 ounces, of sliced meat from a whole roasted turkey. A 3 1/2-ounce portion of turkey is about the size and thickness of a new deck of cards. The fat and calorie content varies because white meat has less fat and fewer calories than dark meat and skin.
As you ponder menu items for your leftover holiday bird, consider these recipes from Chef Wright:
2 tablespoons low fat mayonnaise
5 red seedless grapes cut in half
2 teaspoons chopped pecans
Salt and pepper to taste
Combine all ingredients and mix well. Put mixture into a half of whole wheat pita with lettuce and tomato and serve.
Place half of pepper jack cheese on bottom half of tortilla. Put chopped turkey on top and then put remainder of pepper jack cheese on top of the turkey. Fold tortilla in half. Heat non-stick skillet to medium and put 1 teaspoon olive oil in skillet and brown each side of the tortilla, about 3 minutes each side. Remove from pan and cut into wedges and serve.