CHARLESTON, W.Va. -- This week's dinners include recipes for using leftover turkey and also recipes that can be prepared in 30 minutes or less. They are perfect for the busy season ahead of us.Shredded Turkey and Pinto Bean BurritosFrom Eating Well Recipes. Makes 6 servings.
1 tablespoon canola oil
1 medium onion, chopped, 2 cloves garlic, minced 1 tablespoon ground cumin 1 teaspoon chili powder 1 15-ounce can diced tomatoes with green chilies 2 tablespoons lime juice 4 cups shredded cooked turkey or chicken 1 15-ounce can pinto beans, rinsed 6 10-inch flour tortillas or wraps, warmed 3/4 cup grated cheddar cheeseHEAT oil in a large saucepan over medium heat.
ADD onion and cook, stirring, until softened about 2 minutes. Stir in garlic, cumin and chili powder and cook for 30 seconds. Add tomatoes and lime juice.BRING to a boil. Reduce heat to a simmer and cook until onions are very soft, 15 to 20 minutes.STIR in turkey and beans and continue cooking until mixture is heated through.DIVIDE the turkey-bean mixture among tortillas. Top with cheese and roll into burritos.Nutrition information: 392 calories, 12 grams total fat, 5 grams saturated fat, 0 grams trans fat, 84 milligrams cholesterol, 37 grams carbohydrates, 38 grams protein, 6 grams fiber, 652 milligrams sodium.Crispy Turkey Tostadas
From Eating Well Recipes. Makes 4 servings.
1 14-ounce can petite diced tomatoes, preferably with jalapeños 1 medium onion, thinly sliced 3 cups shredded cooked turkey 8 corn tortillas Canola or olive oil cooking spray 1 avocado, pitted 1/4 cup prepared salsa 2 tablespoons reduced-fat sour cream 1 cup shredded romaine lettuce 1/2 cup shredded cheddar or Monterey Jack cheesePOSITION racks in the upper and lower thirds of the oven; heat oven to 375°.BRING the tomatoes and their juice to a boil in a medium saucepan over medium heat.ADD onion and cook, stirring occasionally, until the onion is soft and most of the liquid has evaporated, 15 to 20 minutes. Add turkey and cook until heated through. Meanwhile, coat the tortillas with cooking spray.DIVIDE the tortillas between 2 large baking sheets. Bake turning once until crisped and lightly browned, about 10 minutes.MASH avocado in a bowl, stir in salsa and sour cream.TO ASSEMBLE tostados, spread crisped tortilla with some of the avocado mixture. Top with turkey mixture, lettuce and cheese.Nutrition information: 397 calories, 15 grams total fat, 5 grams saturated fat, 0 grams trans fat, 86 milligrams cholesterol, 34 grams carbohydrates, 8 grams fiber, 33 grams protein, 621 milligrams sodium.Mustard Crusted SalmonFrom Eating Well Recipes. Makes 4 servings.
1 1/4 pounds salmon, cut into 4 portions 1/4 teaspoons salt Freshly ground pepper to taste 1/4 cup reduced-fat sour cream 2 tablespoons Dijon mustard 2 teaspoons lemon juice Lemon wedges (optional)HEAT broiler. Line a broiler pan or baking sheet with foil, then coat with cooking spray.PLACE salmon pieces, skin side down, on the prepared pan. Season with salt and pepper.COMBINE sour cream, mustard, lemon juice in a small bowl. Spread evenly over the salmon.BROIL the salmon 5 inches from the heat source until it is opaque in color, 12 to 15 minutes. Serve with lemon wedges if desired.Nutrition information: 198 calories, 8 grams total fat, 2 grams saturated fat, 0 grams trans fat, 72 milligrams cholesterol, 2 grams carbohydrates, 0 grams fiber, 29 grams protein, 375 milligrams sodium.Black Bean QuesadillasFrom Eating Well Recipes. Makes 4 servings.
1 15-ounce can black beans, rinsed 1/2 cup shredded Monterey Jack cheese 1/2 cup salsa 4 8-inch whole-wheat tortillas 2 teaspoons canola oil, divided 1 ripe avocado, dicedCOMBINE beans, cheese and 1/4 cup salsa in a medium bowl.PLACE tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.HEAT 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides 2 to 4 minutes. Transfer to a cutting board and cover with foil to keep warm. Repeat with remaining 1teaspoon oil and quesadillas. Serve with avocado and the remaining salsa.Nutrition information: 377 calories, 16 grams total fat, 5 grams saturated fat, 0 grams trans fat, 13 milligrams cholesterol, 46 grams carbohydrates, 10 grams fiber, 13 grams protein, 679 milligrams sodium.Oven Barbecued Pork ChopsFrom Eating Well Recipes. Makes 4 servings.
1 1/2 to 1 3/4 pounds 3/4-inch-thick pork chops, trimmed of fat 1/4 teaspoon salt 1/4 teaspoon ground pepper 3 teaspoons canola oil, divided 1 medium onion, chopped 1 clove garlic, minced 1/3 cup orange juice 1/2 cup barbecue sauceHEAT oven to 400°.SPRINKLE pork chops with salt and pepper. Heat 2 teaspoons oil in a large oven-proof skillet over high heat.ADD the pork chops and cook until beginning to brown, 1 to 2 minutes per side. Transfer to a plate.ADD the remaining teaspoon oil to pan. Add onion and cook, stirring until softened. Stir in garlic and cook for about 30 seconds longer. Add orange juice and cook until most of the liquid has evaporated. Stir in barbecue sauce.RETURN pork chops to the pan, turning several times to coat with the sauce. Transfer pan to the oven and bake until pork chops are cooked through and meat thermometer reads 165°.SERVE the sauce over the pork chops.Nutrition information: 245 calories, 10 grams total fat, 2 grams saturated fat, 0 grams trans fat, 51 milligrams cholesterol, 15 grams carbohydrates, 1 gram fiber, 20 grams protein, 190 milligrams sodium.Programs and activities offered by the West Virginia University Extension Service are available to all persons without regard to race, color, sex, disability, religion, age, veteran status, political beliefs, sexual orientation, national origin, and marital or family status. This material was funded, in part, by the USDA's Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with limited income. To find out more, contact your local Supplemental Nutrition Assistance Program.Shopping list
Turkey or chickenCan of diced tomatoes with green chiliesCan (15 ounces) pinto beansFlour tortillas or wraps, 10-inchCheddar cheeseLime juiceCan (14 ounces) petite diced tomatoes with jalapeñosCorn tortillasAvocado (2)Prepared salsaSour cream, reduced-fatRomaine lettuceMonterey Jack cheeseSalmonCan (15 ounces) black beansWhole-wheat tortillas, 8-inchPork chops, 1 1/2 to 1 3/4 poundsOrange juiceBarbecue sauceStaples: canola oil, onion, garlic cloves, ground cumin, chili powder, canola or olive oil cooking spray, Dijon mustard, lemon juice, salt, pepperBeverly Glaze has a master's degree in human nutrition and food science and is a WVU Extension specialist in the FNP adult program. Reach her at Beverly.Glaze@mail.wvu.edu or 304-634-8449.