Recipes: Fourth Turkey Meal

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november 98

Fourth Turkey Meal

After-Thanksgiving Turkey and Pasta Bake

(makes 6 servings)

	refrigerated butter-flavored cooking spray
12	ounces (360 g) penne pasta
2	cups (360 g) cooked turkey meat, cut into 1 inch (2.5 cm) cubes
2	cups (412 g) drained no-salt-added canned Italian plum tomatoes, coarsely chopped
1	8-ounce (240 g) container nonfat cottage cheese
1/2	cup (56 g) shredded reduced-fat sharp cheddar cheese
4	scallions, including some green tops, chopped
1	teaspoon (5 ml) crushed dried basil (Italian) or 1 teaspoon (5 ml) crushed dried oregano (Mexican)
1/2	teaspoon (2.5 ml) crushed dried oregano (Italian) or 1/2 teaspoon (2.5 ml) ground cumin (Mexican)
1/3	cup (36 g) unseasoned dried bread crumbs
2	tablespoons (9 g) chopped flat-leaf parsley (Italian) or 2 tablespoons (9 g) chopped fresh cilantro (Mexican)

Preheat oven to 350°F (180°C), Gas Mark 4. Lightly coat a 9 X 13-inch (22.5 X 32.5 cm) casserole with cooking spray.
Cook pasta according to package directions to al dente, about 10 minutes. Drain well and return to cooking pan. Stir in turkey and tomatoes. Spread mixture in bottom of prepared casserole.
In a small bowl, combine cottage cheese, cheddar cheese, scallions, basil (or oregano), and oregano (or ground cumin). Mix well. Spread mixture over the turkey mixture, smoothing with the back of a spoon. Toss bread crumbs with parsley (or cilantro) and sprinkle over the top.
Bake until casserole is hot and bubbly, about 30 minutes. Serve at once.

Per serving:	387 calories (13% calories from fat), 31 g protein, 5 g total fat (2.1 g saturated fat), 53 g carbohydrate, 3 g dietary fiber, 44 mg cholesterol, 248 mg sodium
Diabetic exchanges:	3 very lean protein, 3 1/2 carbohydrate (3 bread/starch, 1 vegetable)

Vegetable Stir-Fry

(makes 6 servings)

1	tablespoon (15 ml) canola oil
1	medium onion, 6 ounces (180 g), cut into quarters, then thinly sliced
1	medium carrot, 6 ounces (180 g), sliced 1/2 inch (1.25 cm) thick
4	ounces (120 g) fresh green beans, cut into 1 inch (2.5 cm) lengths
1	medium zucchini, 6 ounces (180 g), sliced 1/2 inch (1.25 cm) thick
6	ounces (180 g) cauliflower florets, halved or quartered
1/3	cup (80 ml) fat-free, no-salt-added canned chicken broth
1/2	teaspoon (2.5 ml) crushed dried thyme
	salt (optional) and freshly ground pepper

In a large nonstick skillet or wok, heat oil over medium-high heat. When hot, add onion and stir-fry until onion wilts, about 4 minutes. Add carrots and green beans. Continue to stir-fry for 5 minutes. Add zucchini and cauliflower. Stir-fry for 2 minutes.
Stir in chicken broth and thyme. Cover and cook until vegetables are tender, about 5 minutes more. Taste and add salt (if using) and pepper. Serve hot.

Per serving:	61 calories (34% calories from fat), 2 g protein, 3 g total fat (0.2 g saturated fat), 9 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 24 mg sodium
Diabetic exchanges:	1/2 carbohydrate (2 vegetable), 1/2 fat

Easy Chocolate Pudding

(makes 4 servings)

1/4	cup (60 ml) cold water
1	envelope unflavored gelatin
1/2	cup (120 ml) boiling water
2/3	cup (85 g) powdered nonfat dry milk
3	tablespoons (45 g) European-style cocoa
1/2	cup (10 g) spoonable sugar substitute
1/2	tablespoon vanilla extract
	dash salt
3/4	cup (100 g) crushed ice
	additional cocoa for garnish (optional)

Place water in a food processor workbowl, fitted with the plastic mixing blade or the jar of a blender. Sprinkle gelatin over water and let soften for 4 to 5 minutes. Add boiling water and process until gelatin is dissolved, scraping down the sides of the workbowl with a rubber scraper.
Add powdered milk, cocoa, sugar substitute, vanilla extract, and salt. Blend well for about 2 minutes.
With motor running, add crushed ice through the feed tube and continue to process until mixture is light and fluffy. Transfer mixture to a serving bowl. Chill until set, at least 4 hours.
If desired, dust top with cocoa. Serve cold.

Per serving:	76 calories (7% calories from fat), 6 g protein, 1 g total fat (0.3 g saturated fat), 8 g carbohydrate, 1 g dietary fiber, 2 mg cholesterol, 68 mg sodium
Diabetic exchanges:	1/2 carbohydrate (skim milk)

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