A Dietitian's View

Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 6 minutes or until lightly browned. Stir in bell peppers and next 5 ingredients (bell peppers through black pepper); sauté 1 minute. Add rice; sauté 1 minute. Stir in broth and tomatoes; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Add turkey and sausage; cover and cook 5 minutes. Sprinkle with green onions.

Yield: 8 servings (serving size: 1 cup)

CALORIES 249 (27% from fat); FAT 7.6g (sat 2.4g,mono 3.4g,poly 1.3g); PROTEIN 17.3g; CHOLESTEROL 42mg; CALCIUM 37mg; SODIUM 523mg; FIBER 2.7g; IRON 2.7mg; CARBOHYDRATE 27.4g

Asian Turkey Salad

From Cooking Light
This fresh, bright salad takes Thanksgiving leftovers on a trip East. And after the big day, you'll welcome its lightness.

Dressing:
1/4 cup rice vinegar
1/4 cup vegetable broth
1 tablespoon low-sodium soy sauce
2 teaspoons bottled ground fresh ginger (such as Spice World)
2 teaspoons lime juice
1 teaspoon bottled minced garlic
1 teaspoon peanut oil
1 teaspoon sesame oil
1/2 teaspoon salt
1/2 teaspoon sugar
1 serrano chile

Salad:
4 cups thinly sliced napa (Chinese) cabbage
3 cups shredded cooked turkey
1 cup red bell pepper strips (about 1 small pepper)
1/2 cup thinly sliced red onion
1/2 cup chopped fresh cilantro
1/4 cup sliced green onions
1 tablespoon dry-roasted peanuts, chopped

To prepare the salad dressing, place the first 11 ingredients in a blender, and process until smooth.

To prepare the salad, combine the cabbage and remaining ingredients in a large bowl, and pour the dressing over the salad, tossing to coat.

Yield: 4 servings (serving size: 1 3/4 cups)

CALORIES 250 (30% from fat); FAT 8.3g (sat 2.2g,mono 2.3g,poly 2.6g); PROTEIN 33.2g; CHOLESTEROL 80mg; CALCIUM 80mg; SODIUM 592mg; FIBER 3.4g; IRON 2.8mg; CARBOHYDRATE 10.3g

Spicy Turkey Soft Tacos

From Cooking Light

Mole:
1 (7-ounce) can chipotle chiles in adobo sauce
1/2 medium onion, peeled and quartered
2 garlic cloves, peeled
1/3 cup fat-free, less-sodium chicken broth
1/3 cup orange juice
2 tablespoons cider vinegar
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/2 teaspoon ground red pepper
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/4 teaspoon black pepper

Remaining ingredients:
1 teaspoon vegetable oil
2 cups shredded cooked turkey
8 (6-inch) corn tortillas
1/2 cup diced peeled avocado
1/2 cup bottled salsa
4 lime wedges

Preheat oven to 400°.

To prepare the mole, drain chipotles in a colander over a bowl, reserving 1/2 teaspoon adobo sauce. Remove 1 chile; chop to measure 1 1/2 teaspoons. Reserve remaining adobo sauce and chiles for another use.

Place the onion and garlic in a small, shallow baking dish; bake at 400° for 15 minutes.

While onion and garlic roast, combine reserved adobo sauce, chile, broth, and next 8 ingredients (broth through black pepper) in a blender; add onion and garlic. Process until smooth.

To prepare the remaining ingredients, heat oil in a large nonstick skillet over medium-high heat. Add turkey; sauté 12 minutes or until browned. Add mole; cook 4 minutes or until liquid is absorbed, stirring occasionally.

Heat tortillas according to package directions. Spoon 1/4 cup turkey mixture onto each tortilla, and roll up. Top each serving with 2 tablespoons avocado and 2 tablespoons salsa. Serve with lime wedges.

Yield: 4 servings (serving size: 2 tacos and 1 lime wedge)

CALORIES 318 (29% from fat); FAT 10.1g (sat 2.1g,mono 3.8g,poly 2.7g); PROTEIN 25g; CHOLESTEROL 54mg; CALCIUM 129mg; SODIUM 532mg; FIBER 3.5g; IRON 2.6mg; CARBOHYDRATE 33.7g