CHARLESTON, W.Va. -- Thanksgiving is a great holiday to stock up on a whole turkey for future use. Although we usually have plenty of Thanksgiving leftovers that can be used for many delicious dinners, I like to carry that savings into the holiday season by cooking a whole turkey and using it to make five healthy, easy-to-prepare meals for my family.Vegetable and Turkey Stir FrySource: Oregon State University Cooperative Extension Service. Makes 4 servings.
1 tablespoon vegetable oil1/2 teaspoon salt2 teaspoons gingerroot, sliced thin and minced1 teaspoon garlic clove, peeled and minced2 cups turkey, cooked and cut into 1/2-inch cubes1/2 teaspoon sugar1 pound vegetables, fresh or frozen, choppedHEAT fry pan.ADD oil and heat on high temperature.ADD ginger, garlic, turkey and vegetables.STIR-FRY about 1 minute to coat with oil. Adjust heat to prevent scorching.ADD sugar. If vegetables are tender, stop cooking at this time. If the vegetables are firm, add 1 to 2 tablespoons water, cover and cook for 2 minutes or until tender.
SERVE at once.REFRIGERATE leftovers within 2 hours.Nutrition information: Per serving: 220 calories, 4 grams total fat, 0.5 grams saturated fat, 65 milligrams cholesterol, 360 milligrams sodium, 17 grams total carbohydrate, 3 grams dietary fiber, 26 grams protein.Turkey TostadasSource: UMass Extension Nutrition Education Program. Makes 4 servings.
2 cups cooked turkey, cut into bite-size pieces
2 tablespoons taco seasoning mix1 1/2 cup water4 corn tortillas1/4 cup refried beans (low-fat or fat-free)1/4 cup shredded cheddar or Monterey Jack cheese1/2 cup tomatoes, chopped1/2 cup lettuce, shredded2 tablespoons onion, chopped
1/2 cup taco saucePlain yogurt (optional)Guacamole (optional)COMBINE turkey, taco seasoning and water in a large skillet over medium heat. Bring mixture to a boil, reduce heat and simmer 5 minutes, stirring occasionally.PLACE tortillas on a cooking sheet. Bake at 375° for 4 to 7 minutes or until tortillas are crispy.SPREAD tortillas with 1 tablespoon of beans. Top with 1/4 meat mixture and cheese.BAKE at 350° for 2 to 3 minutes or until cheese is melted.TOP with tomatoes, lettuce, onions and taco sauce.Nutrition information: Per serving: 230 calories, 4 grams total fat, 1 gram saturated fat, 50 milligrams cholesterol, 420 milligrams sodium, 20 grams total carbohydrate, 3 grams dietary fiber, 26 grams protein.Turkey StewSource: Montana State University Extension Service. Makes 4 servings.
2 teaspoons vegetable oil1/2 cup onion, chopped1 garlic clove, finely chopped4 carrots, chopped
2 celery stalk, chopped2 potatoes, chopped1 15-ounce can of tomatoes2 cups water2 cups cooked turkey, choppedSalt and pepper to tasteItalian seasoning to tasteHEAT oil in medium saucepan. Add onion, garlic, carrots and celery; stir for 2 minutes.ADD potatoes, tomatoes and water to pan. Bring to a boil, then reduce heat and simmer for 30 minutes or until vegetables are tender.ADD turkey and cook for another 5 minutes. Season to taste before serving.Nutrition information: Per serving: 270 calories, 8 grams total fat, 2 grams saturated fat, 60 milligrams cholesterol, 370 milligrams sodium, 28 grams total carbohydrate, 5 grams dietary fiber, 23 grams protein.Turkey Salad with Orange VinaigretteSource: University of Nebraska Cooperative Extension Service. Makes 4 servings.
1/4 cup orange juice2 tablespoons white wine vinegar2 tablespoons onion, finely chopped1/4 teaspoon salt1 dash pepper1 tablespoon oil2 teaspoons Dijon mustard4 cups salad greens, torn2 cups cooked turkey breast, cut into julienne strips1 11-ounce can mandarin orange segments, drained1/2 cup celery, slicedCOMBINE orange juice, vinegar, onion, salt, pepper, oil and Dijon mustard in a jar with a tight-fitting lid; shake well. If you don't have a jar, place ingredients in a bowl and mix together with a whisk.COMBINE salad greens, turkey, mandarin oranges and celery in a large bowl.SERVE with vinaigrette.Nutrition information: Per serving: 200 calories, 6 grams total fat, 1 gram saturated fat, 50 milligrams cholesterol, 260 milligrams sodium, 14 grams total carbohydrate, 3 grams dietary fiber, 22 grams protein.Turkey SoupMakes 8 servings.
Turkey carcass (most meat removed)4 cups celery, chopped4 cups carrots, sliced1 package frozen peas1 medium onion, diced3 cubes chicken bouillon1 package egg noodlesPLACE turkey carcass in a large soup pot and cover with water. Bring to a boil, reduce heat and simmer for 1 hour.REMOVE turkey carcass; when cool, remove meat and place meat pieces back in pot.ADD carrots, celery, onion, peas and bouillon.SIMMER until vegetables are soft.ADD noodles and boil for 10 minutes. Let cool before serving. Serve.(Nutrition information not available.)Beverly Glaze has a master's degree in human nutrition and food science and is licensed and registered dietitian. She is a WVU Extension specialist in the FNP adult program. Reach her at Beverly.Glaze@mail.wvu.edu or 304-634-8449.