Turkey

Many of us grew up thinking of turkey as strictly a holiday food. But really, it's more of an anytime meal. Here are six turkey recipes to help you through the day, including Italian Meatball Soup and Turkey London Broil. Enjoy!

TURKEY-VEGETABLE SOUP

Recipe Yield: Servings: 8

Source: Deliciously Healthy Favorite Foods Cookbook

Book Title: Deliciously Healthy Favorite Foods Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-vegetable-soup

Ingredients

1 pound ground turkey or chicken breast

1/2 teaspoon dried thyme leaves

2 tablespoons sliced green onion

2 tablespoons cornstarch

1/2 teaspoon garlic salt

1/4 teaspoon pepper

8 cups low-sodium chicken broth

6 medium carrots, peeled and sliced

3 stalks celery, sliced

2 medium zucchini, cut into 1/4" slices

2 cups uncooked medium-wide egg noodles or rotelle pasta

1/4 cup chopped fresh parsley

Directions

Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.

Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.

Nutritional Information Per Serving: Calories: 217; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Protein: 26.5 g; Carbohydrates: 19 g

Diabetic Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat

15-MINUTE CHILI

Serving Size: 1 cup

Recipe Yield: Serves 4

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

To view this online, click here.

Ingredients

1 pound ground turkey

1 (15 oz.) can kidney or pinto beans, drained and rinsed

1 can low-fat, low sodium chicken broth

1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)

1 (6 oz.) can tomato paste

1 tablespoon chili powder

1/8 teaspoon cinnamon

1/4 teaspoon cumin

1/2 teaspoon fresh ground black pepper

Directions

In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.

Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.

Nutritional Information Per Serving: Calories: 293; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Protein: 33 g; Carbohydrates: 30 g

Diabetic Exchanges: 2 Starch, 4 Very Lean Meat

SKILLET STEW

View this at http://www.diabeticconnect.com/diabetic-recipes/general/3519-skillet-stew

Ingredients

12 oz. ground turkey

3/4 cup fresh chopped onion

1 1/2 cups fresh chopped celery

2 cups fresh mushroom slices

1 3/4 cups fat-free unsalted beef broth

5 oz. potatoes, Yukon Gold, cooked, sliced

10 3/4 oz. soup, tomato, creamy (such as Healthy Request)

1 tsp. dried parsley

1/4 tsp. black pepper

Directions

Brown meat in a skillet sprayed with butter-flavored cooking spray.

Stir in onion, celery, mushroom slices, and beef broth. Cook over medium heat for about 20 minutes, stirring occasionally.

Mix in potatoes, tomato soup, parsley flakes, and black pepper.

Lower the heat and simmer for 5 minutes, stirring often.

Nutritional Facts: Servings: 4; Calories: 232.2; Total Carbs: 16.7 g; Dietary Fiber: 2.5 g; Sugars: 5.6 g; Total Fat: 9.8 g; Saturated Fat: 2.7 g; Unsaturated Fat: 7.1 g; Potassium: 461.4 mg; Protein: 19.2 g; Sodium: 356.2 mg

Diabetic Exchanges: 1/2 Fat; 2 1/4 Meat; 1/4 Starch; 2 Vegetable; 2 1/2 Very Lean Meat

TURKEY LONDON BROIL

Recipe Yield: Serves: 6

View online at https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.

Ingredients

4 cloves garlic, finely chopped


1 tablespoon grated lemon rind

2 tablespoons fresh lemon juice

1/4 cup chopped fresh oregano

1 tablespoon chopped fresh parsley

1/4 teaspoon salt

1/4 teaspoon black pepper

1/2 cup dry white wine

1 boneless, skinless turkey breast (2 pounds)

Directions

Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.

Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.

Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.

Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.

Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.

Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g

Diabetic Exchanges: 4-1/2 Low-Fat Meat

TURKEY CASSEROLE

Recipe Yield: Serves: 4

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

View online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.

Ingredients

4 ounces vegetale elbow or shell macaroni

1/2 pound ground turkey

1/4 cup chopped onion

1 garlic clove, minced

1/2 cup tomato sauce

1/2 teaspoon dried leaf thyme

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

Pepper to Taste

1/2 cup shredded part-skim mozzarella cheese

Directions

Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.

In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.

Nutritional Information Per Serving: Calories: 241, Fat: 11 g, Sodium: 253 mg, Cholesterol: 40 mg; Protein: 17 g, Carbohydrates: 20 g

Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable

ITALIAN MEATBALL SOUP

Recipe Yield: Yield: 8 servings (about 2 cups each)

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/italian-meatball-soup

Ingredients

1-1/2 pounds ground turkey

2 egg whites

1/4 cup seasoned dry bread crumbs

4 cloves garlic, minced, divided

3 tablespoons Italian seasoning, divided

Olive oil cooking spray

4 cans (15 ounces each) reduced-sodium chicken broth

3 cups water

2 cups green beans, diagonally cut into 1/2-inch pieces

4 medium carrots, sliced

2 medium onions, coarsely chopped

8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces

2 medium plum tomatoes, coarsely chopped

Salt and pepper, to taste

Directions

Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.

Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.

Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving: Calories: 270; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30 g

Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat