For the tastiest chicken breast (and not just for dinner, but to have for sandwiches and salads), roast it intact and remove the skin and bone before eating. Many cooks season the skin before cooking, which is a mistake, because if you discard the skin, the seasoning goes with it. The solution is to pull back the skin, season the flesh, and replace the skin. This trick will save you from serving dried-out chicken breast ever again. A quick pan sauce finishes the dish. (It is interesting to note the relatively small amount of fat provided by the butter.) If you wish, rub ¼ teaspoon of your favorite dried herb (or ½ teaspoon of a finely chopped fresh herb) on the flesh of each breast, too. Rosemary or tarragon is especially good with roast chicken.
MAKES 4 SERVINGS
2 (10-ounce) chicken breast halves, with skin and bone
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
Olive oil in a pump sprayer
1 tablespoon minced shallot
⅔cup Homemade Chicken Broth (here) or canned low-sodium chicken broth; or ½ cup chicken broth plus 2 tablespoons dry vermouth or dry white wine
1 tablespoon cold unsalted butter (optional)
Preheat the oven to 400°F.
Work with one breast half at a time: Starting at the rib cage, use a small, sharp knife to cut away the skin from the flesh and pull back the skin, keeping it attached at the wide side of the chicken half. Season the exposed flesh with the salt and pepper. Replace the skin, covering the flesh.
Arrange the chicken skin side up in a small roasting pan (a metal 9 × 13-inch baking dish works well) and spray with the oil. Roast until an instant-read thermometer inserted in the thickest part of the chicken registers 165°F, 35 to 40 minutes. Transfer the chicken to a carving board and let stand for 5 minutes. (If you are preparing the chicken specifically for salads and sandwiches, let cool completely. You may choose to skip the next step.)
Pour off all but 1 teaspoon of the fat from the pan. Add the shallot to the pan and cook over medium heat, stirring often, until the shallot softens, about 1 minute. Add the broth and bring to a boil over high heat, scraping up the browned bits in the pan with a wooden spoon. Boil until the broth has reduced by one-third, about 2 minutes. Remove from the heat. If you wish to thicken the sauce slightly, add the butter to the pan sauce and whisk until the butter melts.
Carve the meat from the chicken, discarding the skin and bones. Transfer to dinner plates and drizzle equal amounts of the sauce over each serving. Serve hot.
NUTRITIONAL ANALYSIS
(1 serving, without butter) 138 calories, 21 g protein, 1 g carbohydrates, 5 g fat, 0 g fiber, 62 mg cholesterol, 370 mg sodium, 400 mg potassium. Food groups: 3 ounces lean meat.
(1 serving, with butter) 165 calories, 21 g protein, 1 g carbohydrates, 8 g fat (3 g saturated fat), 69 mg cholesterol, 370 mg sodium, 400 mg potassium. Food groups: 3 ounces lean meat.
(1 serving, with wine and butter in the sauce) 168 calories, 21 g protein, 1 g carbohydrates, 8 g fat (3 g saturated fat), 69 mg cholesterol, 367 mg sodium, 400 mg potassium. Food groups: 3 ounces lean meat.
If you are cooking chicken specifically for salad, try this stovetop method, which uses gentle heat to keep the meat moist and flavorful. You’ll have a bonus of homemade chicken broth, too.
MAKES ABOUT 2½ CUPS DICED CHICKEN MEAT
2 (10-ounce) chicken breast halves, with skin and bones
1 small onion, thinly sliced
2 sprigs of fresh parsley (optional)
Pinch of dried thyme
A few black peppercorns
½ bay leaf
In a medium saucepan, place the chicken and onion and add enough water to cover by 1 inch (about 1 quart). Bring to a simmer over high heat, skimming off any foam that rises to the surface.
Add the parsley (if using) and the thyme, peppercorns, and bay leaf. Reduce the heat to medium-low and simmer for 15 minutes. The chicken will not be completely cooked.
Remove from the heat and cover tightly. Let stand until the chicken is opaque when pierced in the thickest part with the tip of a knife, about 20 minutes. Transfer the chicken to a cutting board and let cool until easy to handle.
Pull off the skin and bones. (If you want to make chicken broth, return the skin and bones to the saucepan. Simmer over low heat until the liquid is reduced to about 2 cups, about 1 hour. Strain into a heatproof bowl and cool. Refrigerate in an airtight container for up to 3 days or freeze for up to 2 months.) Cover and refrigerate the meat for up to 2 days.
NUTRITIONAL ANALYSIS
(1 serving: 4 ounces or ¾ cup of ½-inch diced cooked chicken) 194 calories, 33 g protein, 4 g carbohydrates, 4 g fat, 1 g fiber, 100 mg cholesterol, 183 mg sodium, 641 mg potassium. Food groups: 4 ounces meat.
The bright flavors of Italian cuisine make this weeknight dish sing. If you feel like splurging, top each piece of chicken with 2 tablespoons of shredded reduced-fat mozzarella cheese during the last 2 minutes of cooking.
MAKES 4 SERVINGS
1 tablespoon olive oil, plus more in a pump sprayer
2 (12-ounce) boneless, skinless chicken breasts, pounded to even thickness, each cut in half crosswise to make 4 serving pieces (see note)
1 teaspoon kosher salt
¼ teaspoon freshly ground black pepper
½ small yellow onion, chopped
½ large red bell pepper, seeded and cut into ½-inch dice
1 clove garlic, minced
1 (14.5-ounce) no-salt-added diced tomatoes in juice, drained
1 (9-ounce) box thawed frozen artichoke hearts, coarsely chopped
2 teaspoons cornstarch
1 cup Homemade Chicken Broth (here) or canned low-sodium chicken broth
2 teaspoons chopped fresh rosemary or sage, or 1 teaspoon dried rosemary or sage
¼ teaspoon crushed hot red pepper
Spray a large nonstick skillet with oil and heat over medium heat. Season the chicken with the salt and pepper. Add the chicken to the skillet and cook, turning halfway through cooking, until golden brown on both sides, about 6 minutes. Transfer to a plate.
Heat the 1 tablespoon oil in the skillet over medium heat. Add the onion, bell pepper, and garlic and cook, stirring occasionally, until softened, about 5 minutes. Stir in the tomatoes and artichokes. In a small bowl, dissolve the cornstarch in the broth. Stir into the skillet mixture, along with the rosemary and hot pepper. Return the chicken to the skillet and bring the liquid to a simmer. Reduce the heat to medium-low and cover the skillet with the lid ajar. Cook, stirring occasionally, until the juices are lightly thickened and the chicken is opaque when pierced in the thickest part with the tip of a knife, about 6 minutes. Serve hot.
NUTRITIONAL ANALYSIS
(1 serving) 300 calories, 40 g protein, 15 g carbohydrates, 9 g fat, 5 g fiber, 109 mg cholesterol, 534 mg sodium, 914 mg potassium. Food groups: 5 ounces meat, ½ fat, 1 vegetable.
NOTE: As an indication of how the American serving size has grown out of proportion, check the average weight of the boneless, skinless chicken breast halves at your local market. When I was testing these recipes, the chicken breast halves averaged 10 to 12 ounces, especially when purchased in the “value” or “family” packs. I cut these portions in half before cooking to make more reasonably sized servings. If you have children in your family or others with smaller appetites, you may be able to stretch this meal to serve six people.
Like its cousins in the cruciferous vegetable family, bok choy is a nutrition powerhouse packed with antioxidants. Sometimes I will add sliced shiitake mushroom caps to the bok choy, but this is the basic recipe with chicken for added protein. (It is also delicious with sliced boneless pork loin.)
MAKES 4 SERVINGS
Sauce
¾ cup Homemade Chicken Broth (here) or canned low-sodium chicken broth
2 tablespoons rice vinegar
1 tablespoon reduced-sodium soy sauce
1 teaspoon amber agave nectar or sugar
½ teaspoon crushed hot red pepper
2 teaspoons cornstarch
Chicken
4 teaspoons canola oil
1 pound boneless, skinless chicken breast halves, cut across the grain into ¼-inch-thick slices
4 cloves garlic, minced
2 tablespoons peeled and minced fresh ginger
1 large head bok choy (1½ pounds), cut crosswise into ½-inch-thick pieces, well washed, but not dried
3 scallions, white and green parts, cut into 1-inch lengths
To make the sauce: In a small bowl, mix the broth, vinegar, soy sauce, agave, and hot pepper. Sprinkle in the cornstarch and stir to dissolve. Set the sauce mixture aside.
To prepare the chicken: Heat 2 teaspoons of the oil in a large wok or nonstick skillet over medium-high heat. Add the chicken and cook, stirring occasionally, until lightly browned, about 2 minutes. Transfer to a plate.
Heat the remaining 2 teaspoons oil in the skillet. Add the garlic and ginger and stir until fragrant, about 30 seconds. Add the bok choy and scallions and cook, stirring often, until the bok choy is crisp-tender, about 3 minutes. Return the chicken and any juices on the plate to the skillet. Cook, stirring often, until the chicken is opaque throughout, about 1 minute. Stir in the sauce mixture and cook, stirring often, until boiling and lightly thickened. Serve hot.
NUTRITIONAL ANALYSIS
(1 serving) 225 calories, 28 g protein, 10 g carbohydrates, 8 g fat, 2 g fiber, 72 mg cholesterol, 409 mg sodium, 951 mg potassium. Food groups: 3½ ounces meat, 2 vegetables.
Cacciatore means “hunter” in Italian, and assuming that a hunter would forage in the woods, mushrooms are often featured in cacciatore sauce. Cremini (baby bella) mushrooms are more flavorful than white mushrooms, so use them if you can. People with smaller appetites will have leftovers for another meal.
MAKES 4 SERVINGS
1 tablespoon olive oil, plus more in a pump sprayer
2 (12-ounce) boneless, skinless chicken breast halves, pounded to even thickness, each cut in half crosswise to make 4 serving pieces
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 medium yellow onion, chopped
½ medium green bell pepper, cored and cut into ½-inch dice
1 clove garlic, minced
1 (14.5-ounce) can no-salt-added diced tomatoes with juice, undrained
¼ cup hearty red wine, dry vermouth, or water
1 teaspoon Italian herb seasoning or dried oregano
Spray a large nonstick skillet with oil and heat over medium heat. Season the chicken with the salt and pepper, add to the skillet, and cook, turning halfway through cooking, until golden brown on both sides, about 6 minutes. Transfer to a plate.
Heat the 1 tablespoon oil in the skillet over medium heat. Add the onion, bell pepper, and garlic and cook, stirring occasionally, until softened, about 5 minutes. Stir in the tomatoes with their juice, the wine, and the herb seasoning. Bring to a simmer, scraping up the browned bits in the skillet with a wooden spoon. Reduce the heat to medium-low and simmer until the liquid is slightly reduced, about 5 minutes.
Return the chicken to the skillet and cover with the lid ajar. Simmer until the chicken is opaque when pierced in the thickest part with the tip of a sharp knife, 6 to 8 minutes. Serve hot.
NUTRITIONAL ANALYSIS
(1 serving) 281 calories, 38 g protein, 10 g carbohydrates, 8 g fat, 3 g fiber, 109 mg cholesterol, 733 mg sodium, 749 mg potassium. Food groups: 5½ ounces meat, 2 vegetables.
(For smaller appetites: 1 serving, with recipe divided into 6 servings) 188 calories, 25 g protein, 7 g carbohydrates, 1 g fat, 2 g fiber, 73 mg cholesterol, 489 mg sodium, 500 mg potassium. Food groups: 3½ ounces meat, 1 vegetable.
Tomatillos, which are actually related to gooseberries and not tomatoes, are the main ingredient in the classic green Mexican salsa. It is surprisingly easy to make and good to have on hand to add a tart jolt of flavor to your food or to serve with baked tortilla strips as a dip. Here it dresses up sautéed chicken breast. Serve it with the Black Beans and Brown Rice here for a Mexican dinner at home.
MAKES 4 SERVINGS
Tomatillo Sauce
8 ounces tomatillos (preferably all the same size), husked
2 scallions, white and green parts, coarsely chopped
½ jalapeño, seeded and minced
1 tablespoon fresh lime juice
1 tablespoon coarsely chopped fresh cilantro
1 clove garlic, crushed under a knife and peeled
Pinch of kosher salt
Chicken
Olive oil in a pump sprayer
2 (10-ounce) boneless, skinless chicken breast halves, pounded to ¾-inch thickness and cut in half to make 4 portions
1 tablespoon Mexican Seasoning (here)
Lime wedges, for serving
To make the sauce: Bring a medium saucepan of water to a boil over high heat. Add the tomatillos and reduce the heat to medium. Cook at a moderate boil just until they turn olive green, using a slotted spoon to transfer the tomatillos from the water to a bowl as they are ready, about 5 minutes. Do not overcook or the tomatillos will burst. Carefully drain the tomatillos.
In a food processor (or a blender with its lid ajar), puree the drained tomatillos, scallions, jalapeño, lime juice, cilantro, garlic, and salt. Set aside.
To prepare the chicken: Spray a large nonstick skillet with oil and heat over medium heat. Spray the chicken on both sides with the oil and sprinkle with the Mexican Seasoning. Add the chicken to the skillet and cook, turning halfway through cooking, until golden brown on both sides, about 6 minutes.
Pour in the tomatillo salsa and simmer until the chicken is opaque when pierced in the thickest part with the tip of a sharp knife, 6 to 8 minutes. Serve hot with the lime wedges.
NUTRITIONAL ANALYSIS
(1 serving) 190 calories, 31 g protein, 6 g carbohydrates, 4 g fat, 2 g fiber, 91 mg cholesterol, 208 mg sodium, 740 mg potassium. Food groups: 4½ ounces meat, 1 vegetable.
Chicken curry with a difference, this version is also loaded with fruit and vegetables. For a hotter curry, add ⅛ teaspoon cayenne with the curry powder. Spoon the curry over Basic Brown Rice (here), and sprinkle each serving with 2 tablespoons dark raisins, if you like.
MAKES 4 SERVINGS
2 teaspoons canola oil, plus more in a pump sprayer
2 (10-ounce) boneless, skinless chicken breast halves, trimmed, pounded to ¾-inch thickness, and cut into 4 equal serving portions
1 medium yellow onion, chopped
2 medium celery ribs, chopped
2 Granny Smith apples, peeled, cored, and cut into ½-inch dice
1 tablespoon curry powder
¾ cup light coconut milk
½ cup water
2 tablespoons fresh lime juice
½ cup sliced natural almonds, for serving
Spray a large nonstick skillet with oil and heat over medium-high heat. Add the chicken and cook, flipping halfway through cooking, until lightly browned on both sides, about 6 minutes. Transfer to a plate.
Heat the 2 teaspoons oil in the skillet over medium heat. Add the onion, celery, and apples and cook, stirring often, until the onion is tender, about 5 minutes. Sprinkle in the curry powder and stir well.
Stir in the coconut milk, water, and lime juice and bring to a simmer, stirring often. Add the chicken and cover. Reduce the heat to medium-low and simmer until the chicken is opaque when pierced in the center with the tip of a small, sharp knife, about 6 minutes.
Transfer the chicken to a deep serving platter. Increase the heat under the skillet to high and boil the sauce until lightly thickened, about 1 minute. Pour the sauce mixture over the chicken and sprinkle with the almonds. Serve hot.
NUTRITIONAL ANALYSIS
(1 serving) 444 calories, 35 g protein, 26 g carbohydrates, 24 g fat, 7 g fiber, 91 mg cholesterol, 192 mg sodium, 1,007 mg potassium. Food groups: 5 ounces meat, 1 fruit, ½ nuts.
(1 serving, with recipe divided into 6 servings) 296 calories, 23 g protein, 17 g carbohydrates, 16 g fat, 4 g fiber, 60 mg cholesterol, 128 mg sodium, 671 mg potassium. Food groups: 3 ounces meat, ½ fruit.
Owing to their high sodium content, most Chinese condiments (such as soy sauce, oyster sauce, and hoisin sauce) should be used in moderation. In this variation on moo shu chicken, I’ve created my own hoisin sauce and substituted the hard-to-find vegetables with broccoli slaw.
MAKES 6 SERVINGS
Sauce
⅓ cup Homemade Chicken Broth (here) or canned low-sodium chicken broth
1 tablespoon rice vinegar
1 tablespoon no-salt-added tomato ketchup
1 tablespoon reduced-sodium soy sauce
1 teaspoon Asian sesame oil
2 teaspoons cornstarch
Chicken
4 teaspoons canola oil
1 (8-ounce) boneless, skinless chicken breast half, cut across the grain into ¼-inch-thick bite-sized pieces
10 ounces shiitake mushroom caps, sliced
1 (12-ounce) package broccoli slaw
3 scallions, white and green parts, cut into 1-inch lengths
1 (8-ounce) can sliced water chestnuts, drained and rinsed
1 tablespoon peeled and minced fresh ginger
2 cloves garlic, minced
Wraps
12 Boston or Bibb lettuce leaves
To make the sauce: In a small bowl, whisk together the broth, vinegar, ketchup, soy sauce, sesame oil, and cornstarch.
To prepare the chicken: Heat 2 teaspoons of the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, stirring occasionally, until it turns opaque throughout, about 4 minutes. Transfer to a plate.
Heat the remaining 2 teaspoons oil in the skillet over medium-high heat. Add the mushrooms and cook, stirring occasionally, until softened, about 5 minutes. Add the broccoli slaw, scallions, and water chestnuts and cook, stirring often, until the slaw is hot and wilted, about 3 minutes. Add the ginger and garlic and cook until fragrant, about 1 minute more. Stir the reserved chicken and sauce mixture and add to the skillet. Stir until the sauce is thickened and boiling, about 30 seconds.
To serve, transfer the chicken mixture to a serving bowl. Let each person spoon the chicken mixture onto a lettuce leaf, roll it up, and enjoy.
NUTRITIONAL ANALYSIS
(1 serving: 2 wraps) 144 calories, 11 g protein, 15 g carbohydrates, 5 g fat, 4 g fiber, 24 mg cholesterol, 168 mg sodium, 397 mg potassium. Food groups: 1½ ounces meat, 3 vegetables, 1 fat.
Roast a turkey breast half, and you will get a generous amount of meat with enough to reserve for salad at another meal. In fact, you may want to roast 2 breast halves in the same pan to ensure leftovers. Many supermarkets carry turkey breast halves weighing 2½ to 3 pounds, but if your butcher has only the large whole breast, ask to have it split in half lengthwise. Think this recipe calls for a lot of garlic? Don’t worry. The roasting process creates a very soft, mellow flavor. If you like roasted garlic, eat the cloves; if not, discard them.
MAKES 6 SERVINGS
1 (2¾-pound) turkey breast half, with skin and bones
1 teaspoon herbes de Provence or Italian Seasoning (here)
1 teaspoon kosher salt
¾ teaspoon freshly ground black pepper
2 pounds red-skinned potatoes, cut into 1-inch pieces
3 large carrots, cut into 1-inch pieces
2 medium parsnips, peeled and cut into 1-inch pieces
1 medium turnip, peeled and cut into 1-inch pieces
1 head garlic, separated into unpeeled cloves
1 tablespoon olive oil
Grated zest of 1 lemon
2 tablespoons fresh lemon juice
1 tablespoon cornstarch
1½ cups Homemade Chicken Broth (here) or canned low-sodium chicken broth
Chopped fresh parsley, for garnish
Preheat the oven to 350°F.
Using a small, sharp knife, make a narrow incision in the turkey breast to separate the skin from the rib bones. Slip your fingers under the skin to make a pocket. Season the flesh under the skin with the herbes de Provence, ½ teaspoon of the salt, and ½ teaspoon of the pepper.
In a large roasting pan, combine the potatoes, carrots, parsnips, turnip, and garlic. Drizzle with the oil and toss well. Spread in the pan and top with the turkey.
Roast until the turkey is golden brown and an instant-read thermometer inserted in the thickest part of the breast half registers 165°F, about 1½ hours. Transfer the turkey to a carving board and tent with aluminum foil.
Increase the oven temperature to 450°F. Continue cooking the vegetables in the roasting pan, stirring occasionally, until tender and lightly browned, about 10 minutes. Remove from the oven. Add the lemon zest and juice, the remaining ½ teaspoon salt, and the remaining ¼ teaspoon pepper and toss well. Transfer to a serving platter and tent with aluminum foil to keep warm.
Pour out and discard the fat in the pan. In a small bowl, sprinkle the cornstarch over the broth and stir until dissolved. Heat the roasting pan over medium-high heat until sizzling. Pour in the broth mixture and bring to a boil, scraping up the browned bits in the pan with a wooden spoon. Reduce the heat to low and simmer until lightly thickened, about 2 minutes. Pour the sauce into a gravy boat.
Discard the turkey skin. Carve the turkey meat from the bone across the grain in ½-inch-thick slices. Arrange the turkey over the vegetables and sprinkle with the parsley. Serve hot with the sauce.
NUTRITIONAL ANALYSIS
(1 serving) 355 calories, 40 g protein, 45 g carbohydrates, 2 g fat, 7 g fiber, 94 mg cholesterol, 495 mg sodium, 1,524 mg potassium. Food groups: 4 ounces meat, 3 starchy vegetables, 1 vegetable.
Lean turkey breast is the perfect protein for a low-fat dinner. And fresh lemon juice and zest give this dish a lovely flavor. An important tip: Use medium heat and take care not to overcook the turkey or the cutlets will be tough and dry. The sauce is great with fresh basil (what isn’t?), but you can substitute fresh parsley, tarragon, or rosemary. To remove the lemon zest, use a rasp-type zester—it makes the job fast and easy.
MAKES 4 SERVINGS
1 pound turkey cutlets, cut into 8 serving pieces
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
¼ cup whole-wheat flour
4 teaspoons olive oil
1 cup Homemade Chicken Broth (here) or canned low-sodium chicken broth
Grated zest of ½ lemon
3 tablespoons fresh lemon juice
2 tablespoons dry vermouth
1 tablespoon cold unsalted butter
2 tablespoons finely chopped fresh basil
Season the turkey with the salt and pepper. Spread the flour on a plate, and coat the turkey with the flour, shaking off the excess. Heat 2 teaspoons of the oil in a large nonstick skillet over medium heat. Add half of the turkey to the skillet and cook, flipping the turkey halfway through cooking, until lightly browned on both sides, about 4 minutes. Transfer to a plate. Repeat with the remaining 2 teaspoons oil and the turkey, and add to the turkey on the plate.
Combine the broth, lemon zest and juice, and vermouth in the skillet and bring to a boil over high heat. Cook until reduced by half, about 5 minutes. Return all of the turkey to the skillet and reduce the heat to medium. Cook, turning the turkey in the sauce, until the sauce is lightly thickened and the turkey is opaque when pierced in the center with the tip of a sharp knife, about 2 minutes. Transfer the turkey to a serving platter.
Remove the skillet from the heat. Whisk in the butter, then 1 tablespoon of the basil. Pour over the turkey, and sprinkle with the remaining 1 tablespoon basil. Serve hot.
NUTRITIONAL ANALYSIS
(1 serving) 208 calories, 29 g protein, 2 g carbohydrates, 8 g fat, 0 g fiber, 52 mg cholesterol, 365 mg sodium, 78 mg potassium. Food groups: 4 ounces very lean meat, 2 fats.
Sloppy Joes are a family favorite, but they can be made in a much more healthful manner with ground turkey, more vegetables than usual, less sugar, and reduced-sodium products. About half of the sodium and calories here comes from the bun. If you know you are going to serve this for dinner, watch your bread consumption during the day so you can have a whole bun at dinner. Or if you’re seriously limiting starch, skip it.
MAKES 4 CUPS
1 tablespoon canola oil
1 medium yellow onion, chopped
2 large celery ribs, cut into ½-inch dice
1 large green bell pepper, cored and cut into ½-inch dice
1¼ pounds ground turkey
1 (8-ounce) can no-salt-added tomato sauce
½ cup no-salt-added tomato ketchup
1 tablespoon Worcestershire sauce
1 tablespoon balsamic vinegar
1 teaspoon kosher salt
½ teaspoon freshly ground black pepper
6 whole-wheat sandwich buns, toasted
Heat the oil in a large nonstick skillet over medium heat. Add the onion, celery, and bell pepper and sauté, stirring occasionally, until softened, about 5 minutes. Move the vegetables to one side of the skillet. Add the ground turkey to the cleared side of the skillet and cook, stirring occasionally and breaking up the meat with the side of a wooden spoon, until the turkey loses its raw look, about 6 minutes. Mix the turkey and vegetables.
Stir in the tomato sauce, ketchup, Worcestershire sauce, vinegar, salt, and pepper and bring to a simmer. Reduce the heat to medium-low and simmer, stirring often, until slightly thickened, about 10 minutes.
For each serving, spoon ⅔cup of the turkey mixture onto half a bun on a plate, then cover with the top half of the bun. Serve hot.
NUTRITIONAL ANALYSIS
(1 serving, without bun) 222 calories, 18 g protein, 15 g carbohydrates, 12 g fat, 2 g fiber, 70 mg cholesterol, 389 mg sodium, 626 mg potassium. Food groups: 2½ ounces meat, ½ vegetable.
(1 serving, with bun) 382 calories, 24 g protein, 45 g carbohydrates, 13 g fat, 7 g fiber, 70 mg cholesterol, 715 mg sodium, 767 mg potassium. Food groups: 2 whole grains, 2½ ounces meat, ½ vegetable.
NOTE: About half the sodium and calories comes from the bun. If you want to reduce them, have the Sloppy Toms without the bun and add extra vegetables. Did you know that bread is the number one source of sodium in the typical American diet?
This dish is satisfying enough to serve without pasta (although you could serve it with the Broccoli Ziti here).
MAKES 6 SERVINGS
Turkey-Spinach Meatballs
1 (10-ounce) box frozen chopped spinach, thawed and squeezed to remove excess liquid
1 medium yellow onion, shredded on the large holes of a box grater
2 cloves garlic, minced
⅓ cup whole-wheat bread crumbs, made from day-old bread pulsed in the blender
2 large egg whites, or ¼ cup seasoned liquid egg substitute
1 teaspoon Italian Seasoning (here) or dried oregano
1 teaspoon kosher salt
½ teaspoon freshly ground black pepper
1¼ pounds ground turkey
Olive oil in a pump sprayer
½ cup water
Tomato Sauce
1 tablespoon olive oil
1 medium yellow onion, chopped
2 cloves garlic, minced
1 (28-ounce) can no-salt-added crushed tomatoes
2 teaspoons Italian Seasoning (here) or dried oregano
¼ teaspoon crushed hot red pepper
6 tablespoons freshly grated Parmesan cheese (optional)
To make the meatballs: In a large bowl, mix the spinach, onion, garlic, bread crumbs, egg whites, Italian Seasoning, salt, and pepper. Add the ground turkey and combine thoroughly. Refrigerate for 15 to 30 minutes to firm the mixture and make it easier to handle.
Roll the turkey mixture into 18 meatballs. Spray a large nonstick skillet with oil and heat over medium heat. In batches, add the meatballs and cook, turning occasionally, until lightly browned, about 6 minutes. Transfer to a plate. Add the water to the skillet and bring to a boil, stirring up the browned bits in the pan with a wooden spoon. Remove from the heat.
To make the sauce: Heat the oil in a medium saucepan over medium heat. Add the onion and sauté, stirring occasionally, until golden and tender, about 5 minutes. Stir in the garlic and cook until fragrant, about 1 minute. Add the liquid from the skillet, the tomatoes, Italian Seasoning, and hot pepper; combine thoroughly and bring to a boil. Reduce the heat to medium-low and simmer, stirring occasionally, until lightly thickened, about 15 minutes. Bury the meatballs in the sauce and cook until the meatballs show no sign of pink when pierced to the center with the tip of a sharp knife, about 15 minutes more. Divide the meatballs and sauce among six bowls, sprinkle each with 1 tablespoon of the Parmesan (if using), and serve hot.
NUTRITIONAL ANALYSIS
(1 serving: 3 meatballs with sauce) 240 calories, 22 g protein, 16 g carbohydrates, 10 g fat, 4 g fiber, 70 mg cholesterol, 513 mg sodium, 596 potassium. Food groups: ½ whole grain, 3 ounces meat, 1 vegetable, 1 fat.
These burgers are so juicy and flavorful that you won’t need a condiment; the pickled onions are sufficient. (Refrigerate any leftover onions for up to 3 days to add to sandwiches and salads.) However, for a quick remoulade, mix ¼ cup low-fat mayonnaise, 1 teaspoon Dijon mustard, and 1 tablespoon low-sodium pickle relish.
MAKES 4 SERVINGS
Pickled Red Onions
1 small red onion, cut into thin half-moons
½ cup cider vinegar, as needed
Turkey Burgers
2 teaspoons canola oil, plus more in a pump sprayer
2 celery ribs, finely chopped
½ cup finely chopped red bell pepper
2 cloves garlic, finely chopped
2 scallions, white and green parts, finely chopped
1 teaspoon Cajun Seasoning (here)
1¼ pounds ground turkey
½ teaspoon kosher salt
4 whole-wheat hamburger buns, toasted
4 tomato slices
4 red lettuce leaves
To pickle the onions: Put the onions in a small bowl and add enough vinegar to cover the onions. Let stand at room temperature for at least 30 minutes and up to 6 hours.
To make the turkey burgers: Heat the 2 teaspoons oil in a large nonstick skillet over medium heat. Add the celery, bell pepper, and garlic and cook, stirring occasionally, until tender, about 5 minutes. Add the scallions and cook until wilted, about 2 minutes. Stir in the Cajun Seasoning. Transfer to a large bowl and let cool.
Add the ground turkey and salt to the vegetable mixture and combine thoroughly. Shape into four 3½-inch burgers. Place on a waxed paper–lined plate and refrigerate for 15 to 30 minutes.
Wipe out the skillet with paper towels. Spray the skillet with the oil and heat over medium heat. Add the burgers and cook until the undersides are golden brown, about 5 minutes. Flip the burgers and cook until the other sides are browned and the burgers feel resilient when pressed on top with a finger, about 5 minutes more. Remove from the skillet.
For each serving, place a burger in a bun and top with some red onions, a tomato, and a lettuce leaf. Serve hot.
NUTRITIONAL ANALYSIS
(1 serving, with a bun) 420 calories, 33 g protein, 36 g carbohydrates, 17 g fat, 6 g fiber, 105 mg cholesterol, 698 mg sodium, 698 mg potassium. Food groups: 2 whole grains, 4 ounces meat, ½ vegetable.
(1 serving, without a bun) 269 calories, 28 g protein, 7 g carbohydrates, 14 g fat, 2 g fiber, 105 mg cholesterol, 427 mg sodium, 545 mg potassium. Food groups: 4 ounces meat, ½ vegetable.
Meat loaf gets a delicious makeover with this updated version using lean ground turkey, healthful vegetables, oatmeal, and a sweet-piquant mustard glaze. This recipe is a good example of how to take a standard dish and load it with vegetables and whole grains to pump up its nutrition. Shaping the turkey mixture into individual loaves cuts down on the baking time, too.
MAKES 4 SERVINGS
2 teaspoons canola oil, plus more in a pump sprayer
1 medium yellow onion, finely chopped
1 medium carrot, cut into ¼-inch dice
1 medium celery stalk, cut into ¼-inch dice
1 tablespoon water
1¼ pounds ground turkey
¾ cup old-fashioned (rolled) oats
1 large egg, beaten
1 teaspoon dried rosemary
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 tablespoon Dijon mustard
1 tablespoon honey
Preheat the oven to 350°F. Line a large baking sheet with aluminum foil and spray with oil.
Heat the 2 teaspoons oil in a medium nonstick skillet over medium heat. Add the onion, carrot, celery, and water. Cook, stirring occasionally, until the vegetables are tender, about 10 minutes. Transfer to a medium bowl and let cool slightly.
Add the ground turkey, oats, egg, rosemary, salt, and pepper and mix gently but thoroughly until combined. Divide into four equal portions and shape each on the prepared baking sheet, about 2 inches apart, into a 5 × 3-inch loaf.
Bake until lightly browned and an instant-read thermometer inserted in the center of a loaf reads about 160°F, about 35 minutes. Remove from the oven. Mix the mustard and honey in a small bowl, then spread the top of each loaf with one-quarter of the mustard mixture. Return to the oven and continue baking until the mustard mixture is glazed, about 5 minutes more. Let stand at room temperature for 5 minutes before serving.
NUTRITIONAL ANALYSIS
(1 serving) 335 calories, 32 g protein, 21 g carbohydrates, 15 g fat, 3 g fiber, 147 mg cholesterol, 484 mg sodium, 193 mg potassium. Food groups: 4½ ounces meat, 1 whole grain, 1 vegetable, 2 fats.
NOTE: If you need to restrict sodium further, eliminate the kosher salt. The fat content (and calories) of your turkey loaf will be much lower than shown in the nutritional analysis, since much of the fat will drip off the loaf.
Poultry