TURKEY DISHES UNDER 350 CALORIES

Lemon-Rosemary Turkey Meatballs

Makes: 4 servings

Ingredients

1 medium onion, cut into chunks
2 large cloves garlic, smashed and peeled
2 teaspoons freshly grated lemon zest
2 tablespoons chopped fresh rosemary or 1 1/4 teaspoons dried, divided
1 pound 93%-lean ground turkey
3/4 cup fresh breadcrumbs, preferably whole-wheat (see Tip)
1/3 cup freshly grated Parmesan cheese
3/4 teaspoon kosher salt, divided
1/4 teaspoon freshly ground pepper, plus more to taste
1/4 cup all-purpose flour
2 teaspoons extra-virgin olive oil
1/2 cup dry white wine (or substitute more chicken broth)
1 14-ounce can reduced-sodium chicken broth
4 teaspoons lemon juice
1 tablespoon butter

 Preparation

Place onion, garlic and lemon zest in a food processor. Add 1 tablespoon fresh rosemary (or 1 teaspoon dried) and pulse just until the mixture is finely and evenly chopped (but not mushy).
Transfer the mixture to a medium bowl and gently mix in turkey, breadcrumbs, Parmesan, 1/2 teaspoon salt and pepper until combined. Use a generous 2 tablespoons each to shape the mixture into 12 meatballs (about 1 1/2 inches in diameter). Place flour in a shallow dish and roll the meatballs in it to lightly coat. (Reserve the remaining flour.)
Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium, add meatballs and cook, turning once, until brown, 3 to 5 minutes total. Transfer to a plate.
Add wine (or 1/2 cup broth) to the pan, increase heat to medium-high and cook, scraping up any browned bits, until almost evaporated, 1 to 3 minutes. Add the can of broth and bring to a boil. Reduce heat to maintain a simmer and return the meatballs to the pan along with the remaining 1 tablespoon fresh rosemary (or 1/4 teaspoon dried). Cover and cook until the meatballs are cooked through, 8 to 10 minutes. Remove the meatballs to a serving bowl.
Bring the sauce to a boil over medium-high heat and cook until reduced to 1 cup, 4 to 8 minutes. Whisk lemon juice and 1 tablespoon of the reserved flour in a small bowl (discard any remaining flour); whisking constantly, add the flour mixture to the sauce along with butter and the remaining 1/4 teaspoon salt. Simmer, whisking, until slightly thickened, 1 to 2 minutes. Strain the sauce through a fine-mesh sieve. Serve the sauce over the meatballs.


Per serving: 346 calories; 15 g fat (5 g sat, 3 g mono); 78 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 29 g protein; 2 g fiber; 641 mg sodium; 446 mg potassium.

Spice Turkey & Lettuce Wraps

Makes: 4 servings

Ingredients

1/2 cup water
1/2 cup instant brown rice
2 teaspoons sesame oil
1 pound 93%-lean ground turkey
1 tablespoon minced fresh ginger
1 large red bell pepper, finely diced
1 8-ounce can water chestnuts, rinsed and chopped
1/2 cup reduced-sodium chicken broth
2 tablespoons hoisin sauce, (see Note)
1 teaspoon five-spice powder, (see Note)
1/2 teaspoon salt
2 heads Boston lettuce, leaves separated
1/2 cup chopped fresh herbs, such as cilantro, basil, mint and/or chives
1 large carrot, shredded

Preparation

Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the heat.
Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated through, about 1 minute.
To serve, divide lettuce leaves among plates, spoon some of the turkey mixture into each leaf, top with herbs and carrot and roll into wraps.


Per serving: 276 calories; 11 g fat (3 g sat, 1 g mono); 66 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 26 g protein; 5 g fiber; 543 mg sodium; 390 mg potassium.

Portobello Stuffed with Turkey

Makes: 4 servings

Ingredients

1 tablespoon extra-virgin olive oil
1 sweet onion, thinly sliced lengthwise
2 teaspoons cider vinegar
3/4 teaspoon ground sage
1/2 teaspoon chopped fresh rosemary
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/8 teaspoon ground nutmeg
1 pound 93%-lean ground turkey
4 medium-large portobello mushroom caps, gills removed (see Tip)
1 tablespoon Worcestershire sauce
1/2 cup finely shredded fontina cheese

Preparation

Position rack in the lowest position; preheat oven to 400°F.
Cook oil and onion in a large skillet over medium heat, stirring occasionally and reducing heat as necessary to prevent scorching, until softened and starting to turn golden, about 20 minutes. Stir in vinegar.
Meanwhile, combine sage, rosemary, salt, pepper and nutmeg in a small dish. Place turkey in a medium bowl and sprinkle the spice mixture over it. Gently knead to combine. Form into 4 equal balls. Rub mushroom caps on both sides with Worcestershire. Place one turkey ball in each mushroom cap, patting down to fill the cap. Place on a baking sheet.
Bake the stuffed mushrooms on the bottom rack until the mushrooms begin to soften, about 20 minutes. Remove from the oven, spread the onion mixture over the filling and top with fontina. Continue baking until the cheese is melted and golden and the turkey is cooked through, about 10 minutes more.


Per serving: 283 calories; 15 g fat (5 g sat, 4 g mono); 81 mg cholesterol; 9 g carbohydrates; 28 g protein; 2 g fiber; 530 mg sodium; 573 mg potassium.