Open-Faced Mexican Lasagna

This is a healthy recipe for a delicious Mexican lasagna casserole that is loaded fiber.  The dish is made with ground turkey, onions, Poblano peppers, tomatoes, corn, black beans, salsa, a blend of seasonings and topped with a reduced fat Mexican cheese blend.  I called it an open-faced lasagna, because to reduce the carbs I left off the traditional top third layer of tortillas.

I took a little help from the store and used a 40% lower sodium taco seasoning packet and a store bought salsa.  Homemade salsa would work well in this dish, as well.

 

Enjoy!

Open-Faced Mexican Lasagna

Makes 8 Servings

2 Tbls. Extra virgin olive oil

1 Lb. Ground turkey
½ Cup Chopped sweet onion; ¼-inch dice
2 Poblano peppers, stem, seeds and membrane removed and diced into ½-inch pieces (about 1 cup)
3 Garlic cloves, minced fine
1 ½ Tbls. Ground cumin
1 Tsp. Ground Ancho Chili pepper (or ground chili powder)
1 Can (14.5-ounce) Diced tomatoes, unsalted variety
1 Packet (1.25-ounce) low-sodium taco seasoning
½ Cup Hot water
½ Cup Frozen corn kernels (or fresh when in season)
1 Can (15-ounce) Black beans, rinsed and drained
1 ½ Cup Fresh salsa, either store bought or homemade (see recipe - Fresh Tomato Salsa)
8 (6-inch Fajita size) Corn tortillas
1 Cup Shredded reduced-fat Mexican blend cheese blend
3 Scallions, sliced
1 Container (6-ounce) Greek fat-free plain yogurt
 

Preheat the oven to 350 degrees.  Spray the bottom and the sides of a 9 X 13 inch baking dish with cooking spray.

Place a large non-stick skillet over medium heat and add the olive oil; swirl to coat.  Add the turkey in the skillet, break it up with a wooden spoon and cook until browned.  Add to the skillet, the onions, Poblano peppers and garlic; cook for about 5 minutes or until the pepper is just tender.  Add the cumin, chili pepper, taco seasoning; mix to incorporate.  Then add the canned tomatoes, corn, black beans, and water; continue to cook until it bubbles, then remove from the heat.

Spread ½ cup of the salsa on the bottom of the baking dish.  Lay 2 tortillas in the bottom of the dish, along the long side.  Cut 2 tortillas in half and fill in on the sides.  Top the tortillas with the meat mixture, spreading evenly.  Dot the meat mixture with ¼ cup of salsa and spread lightly to cover the meat mixture.  Sprinkle ¼ cup cheese over the entire top.  Make a second layer with the last 4 tortillas, meat mixture and remaining salsa; layering the same as the last.  Top everything with the remaining cheese.

 

Cover the dish with aluminum foil and place in the oven for 20 minutes.  Remove the foil and continue to bake for another 5 – 10 minutes, or until everything is bubbly and cheese is lightly browned.

Remove the dish from the oven and top with the scallions.  Let the dish rest for about 5 minutes.  Cut and serve with the yogurt on the side.

Simple Pan Fried Turkey Cutlets with Pan Gravy

This dish is so quick and simple, only a few words are needed to describe it.  These turkey cutlets are so easy to prepare.  And, they are done in no time, about 20 minutes, prep included.  They are an answer for a quick, healthy meal to serve when you are pressed for time.  I prepared a simple vegetable on the side of sautéed summer squash and red peppers.

Enjoy!

Simple Pan Fried Turkey Cutlets with Pan Gravy

Serves 4 -   5

2 Tbls. Extra Virgin Olive Oil

¾ Tsp. Dried Thyme

½ Tsp. Dried Ground Sage

¼ Tsp. Onion powder

Salt and Pepper to taste
1 ¼ Lb. Turkey Cutlets; sliced at 1/4-inch thick or less

1 Tbls. Low-fat butter product

1 Tbls. Extra Virgin Olive Oil

2 ½ Tbls. Whole Wheat flour

10 ounces Chicken stock, fat-free and low-sodium variety

Heat 2 tablespoons of olive oil in a large non-stick skillet on medium-high heat.  In a small bowl, combine the thyme, sage, onion powder, salt and pepper; mix to combine.  Sprinkle both sides of the turkey cutlets with the spice mixture and rub to coat.  Place the cutlets in the pre-heated skillet and fry on each side for about 3 – 4 minutes.  Remove the cutlets from the skillet and set aside. 

Turn the heat down to low. In the same skillet, add low-fat butter and 1 tablespoon of olive oil.  To that add the flour and stir to incorporate, continue to cook over low heat for 2 or so minutes.  Add the chicken stock to the pan and stir until the flour is incorporated, then turn the heat up to medium until the gravy begins to bubble.  Continue to cook on medium until the gravy thickens, about 2 - 3 minutes, stirring often.

Plate the turkey cutlets and spoon the gravy over the top.

I served the cutlets with sautéed vegetables and a slice of crusty bread.

Stuffed Peppers with Whole Wheat Orzo

Just the other night I made a huge pot of marinara sauce.  I used some for one meal, froze two containers, and still had leftover sauce.  Also, I had some leftover orzo pasta.  This recipe for stuffed peppers is a result of my leftover ingredients.  You can use your favorite jarred marinara sauce, or make your own, either will work. 

In the past, I made my stuffed peppers with ground sirloin, but keeping with a healthier diet I used ground turkey this time. Trying to keep with a low fat diet, I find that my main go-to protein is ground turkey.  I don’t know about you, but I feel it can be challenging to come up with recipes for ground turkey. Turkey has such a unique flavor profile that, at times, it is hard to change up.   And, the texture is much tenderer than other types of ground meat so you cannot mix it too much.  I try to change it up and boost the flavor by adding different seasonings and ingredients.  In this recipe, I toasted dry fennel seeds and dried rosemary; the ground turkey took on a sausage like flavor.

 Enjoy!

Stuffed Peppers with Whole Wheat Orzo

Serves 3-6 people (1 – 1 ½ pepper per person - these are quite filling)

1 ½ cup Cooked whole wheat orzo pasta that has been prepared al dente and cooled

1 ½ Tsp.  Dried fennel seeds
1 Tsp. Dried rosemary
3 Medium bell peppers; all green or all red, or a combination of both
1 Lb. Ground turkey
1 Tsp. Garlic powder
Tsp. Dried basil
1 ½ Tsp. Worchester sauce
1 egg slightly beaten
3 cups Marinara sauce; your favorite low fat and lower sodium variety (or homemade); divided use
½ Cup Shredded mozzarella cheese, low moisture, part-skim variety

 Preheat the oven to 350 degrees

In a small skillet, add the fennel seeds and rosemary; place skillet over medium heat.  Toast the dried herbs just until you begin to smell them.  Remove from the heat and set aside.

Remove the stems from the peppers and cut them in half lengthwise.  Gently clean out the seeds and membrane from the inside of each half. 

In a large mixing bowl, combine the turkey, toasted herbs, garlic powder, basil Worchester sauce, ½ cup marinara sauce,  and egg; mix to combine.  Add the orzo and mix until all is thoroughly incorporated.  In the mixing bowl, divide the meat mixture into six equal portions. 

Place ½ cup marinara sauce in the bottom of a 9 x 13 inch baking dish.  With a tablespoon, fill each pepper with the meat mixture and place each cut side up in the bottom of the baking dish.  Once all peppers are filled, spoon one cup of marinara sauce over the top of each pepper.  Place the baking dish in the preheated oven, and cook, uncovered, for 45 minutes.  After 45 minutes, take the dish out of the oven, spoon some marinara sauce from the bottom of the baking dish over each pepper.  Lightly cover the dish with foil and return it to the oven.  Cook for another 30 minutes. 

Remove the dish from the oven, take off the foil, and top each pepper with the shredded mozzarella.  Return the uncovered dish to the oven for about 5 minutes, just long enough to melt the cheese.

Serve the last one cup of marinara sauce in a serving dish on the table.

Turkey Veggie Burger

A veggie burger was my inspiration for creating this turkey veggie burger.  I combine the best of both, veggies and turkey.  I add diced water chestnuts for the extra little crunch in the burger.   Ground turkey has a very soft texture, so it is important to dice the onion and pepper to no larger than a quarter inch in total size. This turkey veggie burger was a hit the very first time I made it for my family.  I hope it will be a hit in your family as well.

Enjoy!

Turkey Veggie Burger

Makes 5 – 6 burgers, depending on the size patty you make

2 Tbls.  Extra virgin olive oil

¾ Cup  Diced sweet onion; ¼ inch dice
¾ Cup  Diced sweet red bell pepper; ¼ inch dice
2 Cups  Fresh baby spinach, washed, dried and chopped
2 Garlic cloves, minced (I use a garlic press to mince the garlic)
½ Cup  Chopped water chestnuts (about 2/3 of an 8-ounce can of sliced chestnuts)
1 Lb.  Ground turkey
½ Tsp.  Poultry seasoning
¼ Tsp.  Ground black pepper
¼ Tsp.  Kosher salt
¼ Tsp.  Onion powder
¼ Tsp.  Dried oregano
1 Egg white
1 Tbls.  Ketchup
¼ Cup  Dried bread crumbs (store bought brand)
¼ Cup  Shredded reduced-fat cheese (your favorite)
Whole wheat sandwich buns

SuggestedToppings:

Romaine lettuce
Sliced tomato
Sliced pickles

Prepare veggies ahead:

Place oil in an 8-inch non-stick skillet, heat over medium heat.  Add onions and sauté for 3 minutes.  Add bell pepper and garlic, sauté for an additional 3 minutes or until the peppers and onions are tender. Add the chopped spinach, continue to cook an additional 2 minutes.  Turn off heat add the water chestnuts and set skillet aside.  Allow this mixture to cool completely.

Place turkey in a large mixing bowl. Add all the spices, egg white, ketchup and bread crumbs.  Add the cooled veggie mixture to the meat mixture and mix well. 

Shape into burger size patties.  Place patties on a plate lined with a sheet of either parchment or wax paper.  Use an additional sheet to place between the burgers if you stack them.  Place the plate of patties in the refrigerator for 45 minutes.

Spray a large non-stick grill pan (or 12-inch, non-stick skillet) lightly with cooking spray; heat over medium heat.  Arrange the patties in the pan/skillet so that they do not touch each other.  Brown the patties on medium heat for 10 minutes on first side.  Turn heat down to medium-low, flip patties and continue to cook on the second side for 10 – 12 minutes, or until they are no longer pink in the middle.  Top each patty evenly with cheese, cover skillet and heat until the cheese is melted.

Serve on buns with lettuce, tomato, and pickles.

Turkey Tacos

Looking for a quick and healthy taco meal – try these turkey tacos. This is a great alternative to a ground beef taco. I add my own seasonings, and very little store bought taco seasoning. I use canned diced chilies and their sauce, as they add an extra tang and not too much heat. If you like it on the spicy side, add a fine diced jalapeno pepper, but do not skip the canned chilies. You can serve this with a side of cooked brown rice for a complete meal.

Turkey Tacos

Makes 12 Hard Shell Tacos

1 Tbls. Canola oil

1 Lb. Lean ground turkey

1 Small Onion, diced fine

1 Tbls. Ground cumin

1Tsp. Garlic powder

1 Packet Herb ox Sodium Free Beef Bouillon

1 ½ Tbls. Taco Seasoning – 40% lower sodium variety

1 Tsp. Whole wheat flour

1 Can (4.5-ounce) Diced chilies

1 Can (15-ounce) Black beans, rinsed and drained

½ Can (14.5-ounce) Diced tomatoes – no salt added

½ Cup Cold water

Place a 12-inch non-stick skillet over medium heat and add the oil. Add turkey and onions, fry for about 5 minutes, and then add the cumin, garlic powder, beef bouillon, and taco seasoning, stir to combine. Continue to fry until turkey is browned. Once the mixture has browned (about another 10 minutes), add the flour; stir to combine.

Add the chilies, beans, tomatoes and water. Continue cooking over medium heat for 5 to 10 minutes or until sauce bubbles and thickens slightly.

Serve in your favorite taco shell or whole wheat tortilla with a variety of toppings.

Topping Suggestions:

• Fage Total 0% Greek yogurt
• Reduced fat shredded cheese
• Shredded lettuce
• Diced fresh tomatoes
• Chopped scallions
• Sliced black olives
• Diced avocado, sprinkled with lime juice

Homemade Turkey Helper – A One-Skillet Meal

This is a great go-to meal when you want something quick, easy, and nutritious.  Leftovers are great for work the next day; simply reheat in the microwave oven. I developed this recipe by trial and error many years ago.  At the time, I used to make a boxed brand skillet mixture and just got tired of the taste.  I liked the one-skillet concept so I developed my own.  I have been making it ever since, only now I make a healthier version; I use low-fat tomato soup, brown rice, and ground turkey instead of ground beef. 

Enjoy!

Homemade Turkey Helper – A One-Skillet Meal

Serves 5 – 6 People

2 Tbls. Extra virgin olive oil
1 lb. Lean ground turkey
½ Tsp. Fresh ground pepper
¾ Tsp. Garlic powder
¼ Tsp. Kosher salt
½ Medium onion, diced
2 Stalks Celery, diced
½ Green bell pepper, diced
½ Cup Brown Rice
¾ Tsp. Dried basil, crushed
½ Tsp. Dried oregano, crushed
1 (10 ¾ ounce) Can Tomato soup; low-fat and lower sodium variety
1 ¼ Cups Water
1 to 1 ½  Cups Frozen tender sweet peas or frozen sweet corn

1 to 2 Tbls. Parmesan cheese, grated (optional)

Heat a 12 inch non-stick skillet on medium high.  Add olive oil to skillet; spread the oil coating the bottom of the skillet.  Add the ground turkey, ground pepper, garlic powder and salt; mix with a wooden spoon to combine. Cook just until turkey begins to brown, about 5 minutes.

Add onions and celery; continue to cook until onions become translucent, about 3 minutes. Add bell pepper and rice; cook another 2 minutes. Add basil, oregano, tomato soup and water to the mixture, stir to combine.

 

Bring mixture to a boil,reduce heat to low, cover and cook for about 15 minutes.  Add the frozen peas, or corn to the mixture; cook for another 10 to 15 minutes, or until rice becomes tender.  Top with the grated cheese (optional ingredient) and serve.

Italian Style Turkey Sausage

What makes this recipe healthy: 

• It is homemade
• The use of ground turkey instead of pork sausage
• Low sodium

Italian Style Turkey Sausage

Serving size: 6 – 8 servings

1 lb. ground turkey
1 tsp. fennel seed
¼ tsp. dried cracked/crushed rosemary
1-½ tsp. dried oregano
2 tsp. garlic powder
1 tsp. sugar
½ tsp. salt
½ tsp. cracked ground pepper
1 tbls. extra virgin olive oil
1 tbls. water

In a bowl, combine all ingredients, being careful not to over mix.  Turn out the mixture onto plastic wrap, and shape into a log.  Refrigerate overnight.

Divide mixture into 8 equal sized portions, shape each into a ball and flatten to shape a patty.  Fry patties in a non-stick skillet that has been lightly coated with olive oil.  Turn as needed to brown on both sides, and cook until no longer pink inside (about 10 – 15 minutes).   

Note:  You can use this sausage in recipes that call for bulk Italian sausage.

Or serve as sausage patties…
Or serve as Italian style sausage sandwiches, see recipe below.

Italian Style Turkey Sausage Sandwich

2 tbls. extra virgin olive oil
1  medium sweet onion, sliced
1  green pepper, seeded and sliced into strips
1  sweet red pepper, seeded and sliced into strips
1-14.5 oz. can diced tomatoes, no salt added (I use Muir Glen Organic)
1 tsp. dried oregano
½ tsp. garlic powder
½ tsp. dried basil
¼ tsp. dried cracked/crushed rosemary
¼ tsp. salt
¼ tsp. cracked ground pepper
¼ tsp. sugar
Dash or two of red pepper flakes (optional)
½ cup low-fat, low-moisture mozzarella cheese, shredded
8 cooked, Italian style sausage patties (see recipe above)

Crusty whole wheat buns, or crusty whole wheat baguette, cut into individual serving sizes (two sausage patties per serving).

Heat the oil in a non-stick skillet; add the onions and sauté until translucent.  Add the peppers and sauté about 3 minutes, or until barely tender.  Add the next nine ingredients and continue to cook for 10 minutes. 

Place a cooked sausage patty in the center of the bun/cut baguette, spoon on the pepper/tomato mixture, top with mozzarella cheese. Place under the broiler (cheese side exposed) and broil just until cheese bubbles and turns slightly brown.

Turkey Breakfast Patties

These ground turkey breakfast patties make one of my favorite homemade breakfast sandwiches. I developed this recipe in an attempt to make a healthy and satisfying quick breakfast meal that I can take to work each day. I have been making these patties for years. I tried to make the patties without salt, but they were lacking in flavor. To punch the flavor up a bit, I occasionally make these patties by adding 2-tbls. Of ketchup to the mix, and omit the water.

The night before my workweek begins I prepare and cook the patties, and store them in a covered container in the refrigerator. I keep the patties in the refrigerator for 4 days, then I wrap each patty individually and freeze them (they freeze well). Each morning I heat one patty in the microwave and place between two slices of toasted thin sliced whole wheat bread to make a breakfast sandwich.

Note: The texture is not the same as a pork patty, as the turkey tends to blend into a smooth mixture. When making these patties try to incorporate all the ingredients throughout with as little mixing as possible.

You can also make these patties for dinner and serve them on a whole wheat bun with lettuce and tomato.

 Hopefully, you will enjoy these patties as much as I do!

What makes this healthy:

• I use ground turkey instead of pork, and they are homemade, and not the traditional packaged sausage

Turkey Breakfast Patties

Makes 5-6 servings

1 to 1 - 1/2 lbs. ground turkey (93% fat free)
3/4 tsp. fennel seed
1 tsp. poultry seasoning (no salt added)
1/4 tsp. salt

1/2 tsp. fresh ground pepper

1 tbls. extra virgin olive oil

2 tbls. cold water

Combine all ingredients in a mixing bowl, mix thoroughly.  Flatten mixture in an even round, divide into six sections.  Roll each section into a ball, and flatten each into a ½ inch thick patty.  Place each patty onto a plate.  Cover with plastic wrap, place in refrigerator overnight. 

When ready to prepare, place each patty on a heated non-stick 12” skillet and fry on medium to low heat until cooked through, flipping once (about 20 - 25 minutes, and no longer pink inside).