Posts Tagged ‘turkey’

OLD-FASHIONED GLAZED MEATLOAF

(First…let me apologize for the hunk ‘o meatloaf-on-a-plate.  Good grief.  

I had served dinner to Hon and he ooed and awed over it so I then felt like I should have taken a photo so I could post the recipe.  That was all that was left.  

Don’t worry.  It’s really, really great, regardless!)

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Yes, I’m channeling Gramma with this one!

Meaty, filling, flavorful, with that sweet glaze we all remember and loved.  I’ve given you two ways – beef or turkey, and both are fabulous.   Depending on your preference and caloric need, either meat will give you wonderful results.   I prefer to use mini loaf pans because it bakes so quickly and they freeze great.

A mixed green salad (plus baby white corn with sea salt and warmed whole grain rolls for those who aren’t limiting carbs)  - the perfect dinner!

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1/2 tablespoon olive oil

1/2 cup finely diced onion

1 stalk celery, finely diced

1 slice turkey bacon, finely diced

1 egg, beaten

1/3 cup skim milk

1 teaspoons salt

1/8 teaspoon freshly ground black pepper

1/4 teaspoon sage

1 slice bread, diced very small (OR 1/4 cup Panko crumbs)

3/4 cups shredded cheddar cheese

1 pound very lean ground beef (OR 1 pound mixed dark/light ground turkey)

1/3 cup ketchup

1/3 cup Whey Low Gold (OR 1/4 cup Splenda Granular PLUS 1 tablespoon sugar-free maple syrup OR 1/3 cup regular brown sugar)

1/2 teaspoon prepared yellow mustard

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Preheat oven to 350 degrees.  With vegetable cooking spray coat 1 regular loaf pan, or 2 mini loaf pans and place on a baking sheet.  Set aside.

In a saute pan heat the olive oil over medium low heat.  Add the onion, celery, and bacon.  Cook for 10-15 minutes or until veggies are soft.  Set aside to cool slightly.

In a large bowl whisk the egg, milk, salt, pepper, and sage.  Add the bread and stir until “mushed” up and no dry pieces remain.  Stir in the cheese and the onion mixture.  Add the ground beef or turkey and combine until well mixed.  Divide among prepared pans and lightly pack down.

In a small bowl whisk the ketchup, WL Gold (OR Splenda and sf maple syrup), and mustard.  Spoon over meat mixture.  Bake for 35-40 minutes for mini loaf pans, or 50-60 minutes for regular sized loaf pans….or until instant read thermometer reads  165 degrees, temp will increase to 170 as it rests.) Allow to rest for 10 minutes before slicing.  Makes 8 servings.

Per Serving (90% lean ground beef, WL Gold):  Calories 234, Protein 20 g, Fat 11 g, NET Carbs 10 g, Sugar 8 g, Sodium 434 mg

Per Serving (ground turkey mixed light/dark, WL Gold):  Calories 210, Protein 12 g, Fat 9 g, NET Carbs 10 g, Sugar 8 g, Sodium 452

Without Whey Low Gold: subtract 8 calories and 5 sugars

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TURKEY QUINOA CHILI

It’s not the same old, same old!  The addition of nutty, nutrient-rich quinoa, not only stretches the meat, in a budget-conscience time but spikes the protein grams, as well.   Add that to the zucchini, sweet orange bell pepper, and two kinds of beans ……it equals loads of flavor!

Filling and hearty, it’s very good for you and my family loved it.  Even better as leftovers.  It freezes great – so make lots for these coming cold winter evenings.  A pan of crusty cornbread and your dinner’s done.

If you haven’t tried Quinoa, don’t be afraid of it. I use it just about anywhere I used to use rice. It cooks practically the same way as rice and takes on the flavors of what you put with it. (1 part dry quinoa to 2 parts water and a little salt). I’ve used it sweet or savory, in salads, casseroles, soups, and now chili.

It does contain carbs, but it also has quite a bit of protein for a plant. It’s a complex carb and is good for us in moderation.

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1/3 cup quinoa
2/3 cup water
2 tablespoon olive oil
1 large onion, diced
4 cloves garlic, minced
1 teaspoon Splenda
1 orange bell pepper, chopped
1 zucchini, chopped
1 pound ground turkey OR make it vegetarian and add 1 pkg Morningstar Crumbles
1/2 teaspoon cinnamon
1 tablespoon cumin
2 tablespoons chili powder, or Penzey’s 9000 chili mix (I prefer the mix…it’s more rounded flavor!)
1 teaspoon dried oregano
1 teaspoon unsweetened cocoa powder
1 chipotle pepper in adobo sauce, minced
One 28 ounce can crushed tomatoes
On 15 ounce can chicken broth
One 15 ounce cans black beans, drained and rinsed
One 15 ouce can red beans, drained and rinsed

In a small saucepan bring 2/3 cup water to boil; add quinoa, reduce heat to low and simmer for 15-20 minutes, or until quinoa is tender and all water is absorbed. (The little ‘tail’ should be showing on each grain.) Set aside.

In a large stockpot heat the olive oil over medium heat. Saute onion and garlic with Splenda until soft. Stir in zucchini and pepper and cook for 5 minutes. Add ground turkey and break up into chunks. Cook until no longer pink, but not cooked completely through.

Stir in cinnamon, chili powder, cumin, chili powder/mix, oregano, cocoa powder, chipotle pepper, tomatoes, chicken broth, and beans; simmer for 20 minutes.

Add the quinoa and simmer for an additional 5 minutes. Makes 10 servings, about 1 cup each.

Per Serving: Calories 206; Protein 19 g; Fat 7 g; Carbs 13 g; Sugar 1 g; Sodium 281 mg

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CHILE TURKEY MEATLOAF

(For some reason this photo makes it look dry.  It is SOOOOOO not.)

Super-duper moist and flavorful – it’s my husbands favorite meatloaf EVER.  This was a half-hearted-throw-everything-in type meatloaf at the last minute for dinner but Hon raved about it so much I had to scramble to save a piece for a photo!

It stays very moist because of all the nutritious and colorful vegetables mixed in. Serve with salsa, avocados, and sour cream if desired. Great as leftovers, and it freezes wonderfully. (With turkey it is super low in calories, but ground beef would also work in this.)

For the family add a fresh green salad and a warm pan of Chile Cornbread (one box cornbread mix according to pkg directions, 2 tablespoons diced green chiles, 1 teaspoon Chili Mix seasoning, 1/4 cup shredded cheese.)

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2 tablespoons butter or olive oil
1 cup diced onions
2 cloves garlic
1 red pepper, diced
1/2 carrot shredded
3 1/2 teaspoons Penzey’s Chili 9000 or medium chili powder
1 teaspoon cumin
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon sugar or Splenda
1/3 cup fresh cilantro or parsley, chopped
20 ounces ground turkey (mixed dark and white – stays more moist than all white)
3 tablespoons ketchup
1 egg
1 egg white
1/3 cup 2% milk
1/2 cup Panko bread crumbs
1/2 cup shredded Monterey Jack cheese
3 tablespoons salsa

Preheat oven to 375 degrees. Coat a loaf pan with vegetable cooking spray and set aside.
In a large frying pan over medium heat add olive oil or butter. Saute the onion, garlic, pepper, and carrot until onion is soft. Add in chili mix, cumin, salt, black pepper, sugar/Splenda, and cilantro and cook for two minutes. Transfer mixture to a large bowl and gently mix in turkey, ketchup, egg, egg white, milk, bread crumbs, and cheese. Place in prepared pan; cover with salsa and bake for 55-60 minutes. Allow to rest 15 minutes before serving. Makes 8 servings.

(I usually do this in 3 mini loaf pans and bake for 30-40 minutes.  These freeze great, so I freeze two and Hon can eat one in a couple days, but no left-over burnout!)

Per Serving: 240 Calories; 18 g Protein; 14 g Tot Fat; 10g NET Carbs; (11 g Carb; 1 g Fiber); 4 g Sugar; 281 mg Sodium

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CARIBBEAN SWEET POTATO & SAUSAGE SOUP

A gorgeous-colored soup that combines vegetables and turkey sausage with the flavors of the islands! Full of complex carbs, this hearty soup will become a favorite. Fix a pot of fragrant brown rice to ladle it over, if you wish, and a fresh green salad.

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2 tablespoons olive oil
1 medium onion, diced
2 stalks celery, diced
1 medium sweet green pepper, diced
One 14-ounce pkg smoked turkey sausage, cut into 1/2-inch chunks
2 large sweet potatoes or yams, diced into 1/2-inch chunks
1 tablespoon pearl barley
Two 14-ounce cans diced tomatoes with garlic, oregano, basil - pureed
One 14-ounce can reduced-sodium chicken broth
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon ground ginger
1/4 teaspoon cumin
1/8 teaspoon allspice
1/8 teaspoon red pepper flakes
Pinch freshly grated nutmeg
One 15-ounce can garbanzo beans, drained, rinsed
3/4 cup lite coconut milk

In a large pot over medium-low heat, combine the olive oil, onion, celery, green pepper, and turkey sausage. Saute until vegetables are tender. Add sweet potatos, barley, pureed tomatos, chicken broth, salt, black pepper, ginger, cumin, allspice, red pepper flakes, and nutmeg. Bring to a boil over medium-high heat and reduce to low. Cover and simmer for 1 hour or until barley is tender. Stir in garbanzo beans and coconut milk; heat through. Makes 10 servings.

Per Serving: Calories 254; Protein 11 g ; Fat 7 g; Carbs 21 g; Sugar 8 g ; Sodium 431 mg

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LINDA’S FAMOUS TACO SOUP

This is easily my most popular recipe!  (REVISED: Well, it used to be!!  The Quinoa Burgers and the Broccoli-Quinoa Casserole have FAR surpassed this one.  But it is still fab!)

It’s quick, can be altered to fit whatever you have in your pantry at the moment…can be made vegetarian, garnished with anything, and freezes great.

I spoon it over tortilla or corn chips for the family, lots of sour cream, avocados, diced tomatoes…whatever suits your mood.

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2 tablespoons olive oil (if using meat sub or ground turkey)
1 pound ground beef or turkey OR 1 pkg. Morningstar Crumbles
1 medium onion, chopped
2 cloves garlic, minced
1 teaspoon sugar
One 16-ounce can chili beans, undrained (NOT chili, just chili-seasoned beans)
One 15-ounce can kidney beans, undrained
1 cup frozen corn – optional
One 10-ounce can tomato soup, undiluted
2 cups water
Two 14-ounce cans peeled and diced tomatoes, undrained and pureed
One 4-ounce can diced green chilies
One 4-ounce can sliced olives
One 1.25-ounce envelope taco seasoning
3 teaspoons Penzey’s Chili 9000 or chili powder

If using hamburger: In a large saucepan brown hamburger until just no longer pink, breaking it up with a wooden spoon into small chunks. Remove from pan and drain grease, reserving 1 tablespoon. Sauté the onions and garlic with the Splenda in reserved grease, until onions are soft and golden. Return hamburger to the pan.

If using veggie meat or turkey: In a large saucepan heat the olive oil over medium heat. Sauté the onions and garlic with the sugar until onions are tender and golden. Add turkey or crumbles and sauté until turkey is no longer pink, breaking into small chunks.

Add to the meat/onion mixture the chili beans, kidney beans, corn, tomato soup, water, tomatoes, green chilies, olives, taco seasoning, and chili powder. Bring to a boil. Reduce heat to low and allow to simmer for 1 1/2 – 2 hours, stirring occasionally. Serve with your choice of toppings, such as tomatoes, avocados, shredded cheese, sour cream, etc. Makes 12 servings about 1 cup each.

Per serving: Calories 241; Protein 13; Fat 11 g; Carbs 18; Sodium 470 mg

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CREAMY GARDEN TURKEY ROLL UPS

Kids LOVE these…and they’re so excited to eat rolled up turkey, they forget to notice the vegetables!

These are quick to make and keep well in the refrigerator for a super easy grab-n-go lunch. You can vary the veggie ingredients to suit your taste or what’s on hand in the fridge…go nuts with other seasonings. Pair them with some soy chips and you’ve got a complete meal that will keep you full for hours!

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One 8-ounce pkg fat-free cream cheese
1/4 cup finely shredded carrot
1/4 cup finely shredded zucchini
1 tablespoon dried No Sugar Added cranberries, chopped
1/2 teaspoon dill weed
Pinch of garlic powder
Kosher salt and black pepper to taste
Six ounces roasted turkey breast, deli sliced

In a small bowl combine cream cheese, carrot, zucchini, cranberries, dill weed, and garlic powder. Season with salt and pepper if desired. Place 2 tablespoons of cream cheese mixture onto each slice of turkey. Roll up tightly and wrap in plastic wrap. Allow to chill for two hours. Makes six servings.

Per Serving: 81 Cal; 10 g Protein; 1 g Tot Fat; 7 g Carb; 0 g Fiber; 4 g Sugar; 578 mg Sodium

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ZUCCHINI MEATLOAF

I grew a kiddo that wouldn’t eat anything green…and even this meatloaf might have been pushin’ it.  He was a super-duper veggie detective!

I bet most kids would eat this up, though.  And the zucchini keeps the meatloaf very moist. (I’ve also made this with the ground mixed light/dark turkey….SUPER!)

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Vegetable cooking spray

2 eggs

1/2 cup milk

1/2 cup oatmeal, ground

1 cup shredded zucchini

1/3 cup finely diced onion

2 tablespoons chopped fresh parsley

1 teaspoon salt

1/4 teaspoon black pepper

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/8 teaspoon dry mustard powder

1 1/2 pounds ground chuck

1/2 cup marinara sauce

1 tablespoon grated Parmesan

Preheat oven to 350 degrees.  Coat a large loaf pan (or three mini loaf pans) or a large casserole dish with the vegetable cooking spray and set aside.

In a large bowl beat the egg with a fork.  Mix in milk and ground oatmeal and allow to rest for a few minutes.  To the egg mixture stir in the zucchini, onion, parsley, salt, pepper, basil, oregano, and mustard powder.  Add ground beef and gently combine.  Place in your prepared pan and press down slightly.  (Form into a loaf, but don’t pack the meat tightly, if using a casserole dish.)

In a small bowl combine the marinara sauce and Parmesan cheese.  Spread on top of meat.  Bake for 1-1 1/4 hours (35-40 minutes in mini pans) or until a meat thermometer registers 160 degrees.  Allow meatloaf to rest for about 5 minutes before slicing.  (This is very juicy from the zucchini and you may need to pour off the liquid in the pans.)  Makes 6 servings.

Per 6 Serving: 274 Cals; 25 g Protein; 9 g Tot Fat; 13 g Carb; 2 g Fiber; 2 g Sugar; 607 mg Sodium

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