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Entrées and Salads

Apple Turkey Gyro (Serves 6)





Ingredients:

  • 1 cup sliced onion
  • 1 tablespoon lemon juice
  • 2 cups sliced red bell pepper
  • 2 cups sliced green bell pepper
  • 1 tablespoon vegetable oil
  • 1/2 pound turkey breast, cut into thin strips
  • 1 medium apple, cored and sliced
  • 6 whole wheat pitas, lightly toasted
  • 1/2 cup lowfat plain yogurt

Directions:

1. In a nonstick skillet, saute onion, lemon juice, and bell peppers in oil until crisp-tender.

2. Stir in turkey and cook until turkey is fully cooked.  Remove from heat and stir in apple.

3. Fold pita in half and fill with apple mixture; drizzle with yogurt.  Serve warm.

Per serving: 14g protein, 4g fat, 33g carbohydrates, 215 calories

Recipe courtesy of Network for a Healthy California

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Curried Turkey (Serves 4)

Ingredients:

  • 2 cups cooked turkey breast, diced
  • 1/4 cup raisins
  • 1 1/2 stalks celery, chopped
  • 1/4 cup finely chopped peanuts
  • 1/2 cup plain nonfat yogurt
  • 2 tablespoons light mayonnaise
  • 1/2 teaspoon curry powder
  • Fresh-ground black pepper to taste

Directions:

Combine ingredients and serve.

Per serving: 25g protein, 13g fat, 120mg calcium, 13g carbohydrates, 264 calories
*May pose a choking threat to children under age four.

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Tuna Rafts (Serves 4)

Ingredients:

  • 1/4 cup plain lowfat yogurt
  • 1/2 tsp. curry powder (optional)
  • 1/4 tsp. onion powder
  • 1 6-oz. can tuna, water-packed, drained
  • 2 Tbs. raisins
  • 2 English muffins, split
  • 1/2 cup cheddar cheese, grated

Directions:

  • Stir yogurt, curry powder, and onion powder together in medium size mixing bowl.
  • Add tuna and raisins to yogurt mixture and stir until combined.
  • Top each English muffin with 1/4 cup tuna mixture and sprinkle with cheese.

Per serving: 17.5g protein, 6g fat, 188mg calcium, 19g carbohydrates, 200 calories

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Nuts and Bolts Pasta Salad (Serves 8)

Ingredients:

  • 4 oz. tricolor corkscrew pasta (rotini)
  • 4 oz. wheel-shaped pasta (rotelle)
  • 2 cups frozen mixed vegetables
  • 1/2 cup plain lowfat yogurt
  • 4 Tbs. Parmesan cheese
  • 2 Tbs. mayonnaise
  • 2 Tbs. milk
  • 1 tsp. garlic powder

Directions:

  • Cook pasta in boiling water for 10 minutes; add frozen vegetables and cook for 2 minutes more. Drain, rinse, and cool to room temperature.
  • Mix yogurt, Parmesan cheese, mayonnaise, milk and garlic powder together in large bowl.
  • Add pasta and vegetables to yogurt mixture and toss.
  • Refrigerate at least 2 hours.

Per serving: 7g protein, 4.5g fat, 93mg calcium, 26g carbohydrates, 170 calories

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Fluffy Fruit Salad (Serves 8)

Ingredients:

  • 1 cup fruit-flavored lowfat yogurt
  • 1 cup frozen whipped topping, thawed
  • 1 15-oz. can mandarin oranges, drained
  • 1 5 1/2-oz. can pineapple tidbits, drained
  • 1 cup red or green grapes, quartered
  • 6 teaspoons coconut (optional)

Directions:

  • Combine all ingredients except coconut in large mixing bowl in order listed and stir until well coated.
  • Serve in little bowls or clear plastic cups.
  • Sprinkle coconut on top

Per serving: 2g protein, 2g fat, 58mg calcium, 19g carbohydrates, 99 calories (nutritional analysis does not include coconut).

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