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Source: Diabetic Cooking Magazine March/April 2008

Mexican Casserole with Tortilla Chips

Ingredients:

12 oz lean ground turkey
1 bag (8 oz) frozen bell pepper stir-fry mixture, thawed
1 can (14 1/2 oz) no-salt-added stewed tomatoes
3/4 tsp ground cumin
1/2 tsp salt (optional)
1 1/2 oz finely shredded reduced-fat sharp Cheddar cheese
2 oz light tortilla chips, slightly crumbled

Directions:

Place large nonstick skillet over medium-high heat until hot. Coat with nonstick cooking spray. Add turkey. Cook, stirring to break up meat, until no longer pink. Add pepper mixture, tomatoes and cumin. Bring to a boil. Reduce heat. Cover. Simmer 20 minutes or until vegetables are tender. Remove from heat. Stir in salt, if desired. Sprinkle evenly with cheese and chips.

Makes 4 Servings.

Dietary Exchanges: 1 Fat, 1 Vegetable, 1 Starch, 2 Meat

Nutrients Per Serving:
244 Calories
9 g Total Fat
3 g Saturated Fat
23 g Protein
60 mg Cholesterol
21 g Carbohydrate
3 g Fiber
236 mg Sodium

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Turkey Pizzas

Ingredients:

6 oz lean ground turkey
1 pkg (11 oz) refrigerated French bread dough
1/2 c spaghetti sauce
1-2 tsp dried oregano or 1 tbsp chopped fresh oregano
1/2 c shredded mozzarella cheese
17 slices turkey pepperoni, quartered
2 tbsp grated reduced-fat Parmesan cheese or 1 tbsp regular Parmesan cheese

Directions:

Preheat oven to 350 degrees F. Coat a nonstick baking sheet with nonstick cooking spray; set aside. Place medium skillet over medium-high heat until hot. Add turkey. Cook, stirring to break up meat, until no longer pink. Drain cooked turkey on paper towels, if necessary. Unroll dough onto work surface. Cut into 6 squares. Place squares on prepared baking sheet. Spoon 1 tablespoon spaghetti sauce on each square; spread evenly to within 1/2 inch of edges. Top evenly with cooked turkey. Sprinkle with oregano, mozzarella and pepperoni. Bake 17 minutes or until edges are lightly browned. Sprinkle with cheese.

Makes 6 (1 Square) Servings.

Dietary Exchages: 2 Starch, 1 Meat, 1 Fat

Nutrients Per Serving:
245 Calories
8 g Total Fat
2 g Saturated Fat
18 g Protein
28 g Carbohydrate
42 mg Cholesterol
1 g Fiber
810 mg Sodium

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Country Turkey Loaf

Ingredients:

1 lb lean ground turkey
1 c cornbread stuffing mix
2 egg whites
1/2-3/4 c chopped red bell pepper
1/2 c finely chopped onion
1/4 tsp salt (optional)
1/2 tsp black pepper
1/2 c prepared turkey gravy
1/8 tsp ground sage
2 tbsp chopped fresh parsley

Directions:

Preheat oven to 350 degrees F. Coat 9×5 inch nonstick loaf pan with cooking spray; set aside. Combine turkey, stuffing, egg whites, bell pepper, onion, salt, if desired, and black pepper in medium bowl. Mix well. Spread evenly into loaf pan. Bake 50 minutes or until internal temperature reaches 180 degrees F. Remove from oven. In microwaveable bowl, combine gravy and sage. Microwave on HIGH about 20 seconds or until hot. Spoon gravy over loaf. Sprinkle with parsley. Let stand 5 minutes before removing from pan. Cut into 8 slices.

Makes 4 (2 Slice) Servings.

Dietary Exchanges: 1 Starch, 3 Meat

Nutrients Per Serving:
256 Calories
9 g Total Fat
2 g Saturated Fat
28 g Protein
16 g Carbohydrate
71 mg Cholesterol
3 g Fiber
463 mg Sodium

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Turkey Taco Rice Casserole

Ingredients:

1 1/2 c water
3/4 c quick-cooking brown rice
12 oz lean ground turkey
1 c chopped onion
1 medium red bell pepper, chopped
1 packet (1 1/4 oz) reduced-sodium taco seasoning mix
1/2 tsp ground cumin
1 tbsp olive oil

Directions:

Combine water and rice in medium saucepan. Bring to a boil. Reduce heat to a simmer. Cover. Simmer 14 minutes or until rice is tender. Meanwhile, heat large nonstick skillet over medium-high heat until hot. Coat skillet with nonstick cooking spray. Add turkey. Cook, stirring to break up meat, until no longer pink. Drain on paper towels if necessary; set aside. Return skillet to medium-high heat; coat again with nonstick cooking spray. Add onions and pepper. Coat vegetables with nonstick cooking spray. Cook 6 minutes or until vegetables begin to brown, stirring frequently. Remove from heat. Add rice and any cooking liquid, cooked turkey, seasoning mix, and cumin. Mix well. Cover. Let stand 5 minutes. Stir in oil before serving.

Makes 4 (1 1/2 cup) Servings.

Dietary Exchanges: 2 Starch, 2 Meat, 1 Fat

Nutrients Per Serving:
325 Calories
11 g Total Fat
2 g Saturated Fat
21 g Protein
38 g Carbohydrate
53 mg Cholesterol
3 g Fiber
553 mg Sodium