1
Lauri Patterson/Getty Images
Crustless Turkey Pot Pie
The creamy texture of pot pie is the perfect way to incorporate vegetables in a way that even the pickiest eaters will love! Enjoying your pot pie without the crust will not only save you big time on calories, carbs, and saturated fat, according to data from the U.S. Department of Agriculture. But, the best part of this dish has to be the fact that, without the crust, it doesn’t have to be baked in the oven, so you can get dinner on the table even faster!
contains Wheat, Dairy
5.0 out of 3 reviews
SERVES
4
CALORIES PER SERVING
351
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
20 min
TOTAL TIME
30 min
Ingredients
3 tbsp extra-virgin olive oil
1 medium onion, diced
3 carrots, skin intact, sliced into coins
2 ribs celery, sliced
3 clove garlic, minced
⅓ cup all-purpose flour
2 cups low-sodium turkey or chicken broth
½ cup lowfat (1 percent) milk
3 cups cooked, skinless turkey, preferably white meat
1 cup frozen peas
1 tsp fresh thyme
¼ tsp kosher salt
¼ tsp freshly ground black pepper
Directions
1 Place a large skillet over medium-high heat. Add olive oil, onion, carrots, and celery. Cook, stirring frequently, until vegetables are tender, about 10 to 15 minutes. Add garlic and cook until fragrant, about 1 minute more.
2 Sprinkle flour over vegetables and stir. Gradually add broth and milk while continuing to stir.
3 When sauce begins to thicken, stir in turkey, peas, thyme, salt, and pepper. Serve hot.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
351
total fat
13g
saturated fat
2.2g
protein
35g
carbohydrates
24g
fiber
4.3g
sugar
7.4g
added sugar
0.5g
sodium
772mg
TAGS:
Wheat, Dairy, High-Protein, Cholesterol-Conscious, Family-Friendly, Quick & Easy, Dinner
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2
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Lighter Turkey Tacos
Turkey Taco Tuesday, anyone? You can stretch your leftover turkey meat even further by adding beans, an inexpensive, plant-based protein source that also delivers a boost of fiber, according to data from the U.S. Department of Agriculture. Results of a study published in 2023 in Nutrients found that, over the course of 10 years, people who ate beans regularly gained less weight, particularly belly fat, compared to those whose diets didn’t include beans.
contains Wheat
SERVES
4
CALORIES PER SERVING
457
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
5 min
TOTAL TIME
15 min
Ingredients
1 tbsp chili powder
1 ½ tsp ground cumin
½ tsp paprika
1 tsp garlic powder
½ tsp onion powder
½ tsp dried oregano
1 tbsp extra-virgin olive oil
3 cups cooked skinless turkey, chopped, preferably white meat
1 15-oz can low-sodium cannellini beans, drained and rinsed
8 taco size flour tortillas, preferably whole-wheat
1 bell pepper, diced
½ cup fresh cilantro, chopped
2 limes, sliced into wedges, for garnish (optional)
Directions
1 In a small bowl, stir together spices.
2 Place a large skillet over medium heat. Add olive oil and turkey and sprinkle spice mixture over turkey. Add ⅓ cup water and stir until turkey is evenly coated and sauce has thickened slightly, 3 to 5 minutes. Stir in beans and cook until heated through, about 2 minutes more.
3 Fill each tortilla with a scoop of turkey mixture and top with bell pepper, cilantro, and lime juice, if using.
Nutrition Facts
Amount per serving
Serving size2 tacos
calories
457
total fat
10g
saturated fat
2.6g
protein
39g
carbohydrates
53g
fiber
5.8g
sugar
6.9g
added sugar
0g
sodium
834mg
TAGS:
Wheat, Mediterranean, High-Fiber, High-Protein, Cholesterol-Conscious, Quick & Easy, Dinner, Lunch
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3
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Turkey-Stuffed Peppers
Stuffed peppers are the ultimate all-in-one meal, with lean protein, whole grains, and vegetables all in one neat little package! This version is a great way to repurpose already cooked turkey or chicken and can even use up leftover cooked grains from the fridge. Using cheese as a condiment (a small amount) adds loads of flavor without a lot of calories!
contains Dairy
SERVES
4
CALORIES PER SERVING
355
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
1 hr
TOTAL TIME
1 hr 10 min
Ingredients
1 tbsp extra-virgin olive oil
1 sweet onion, diced
1 cup sliced button mushrooms, sliced (optional)
1 cloves garlic, minced
1 cups dry barley
2 cups low-sodium turkey or chicken broth
1 tsp ground cumin
1 ½ cups cooked skinless turkey, chopped, preferably white meat
2 bell peppers, halved lengthwise
¼ cup shredded cheddar cheese
Fresh rosemary, for garnish (optional)
Directions
1 Preheat oven to 400 degrees F.
2 Place a large skillet over medium heat. Add olive oil, onion, and mushroom, if using, and cook, stirring frequently until onions are translucent, about 5 to 7 minutes. Add garlic and cook until fragrant, about 1 to 2 minutes more.
3 Add barley to the skillet and gradually stir in turkey broth. Bring just to a boil, stir in cumin, lower heat, cover and simmer until barley is tender, 25 to 30 minutes. Stir in turkey.
4 Lay the peppers out cut side up on a baking sheet. Fill each with turkey mixture and top with 1 tablespoon of cheese. Bake until cheese is melted and peppers are softened, 30 to 40 minutes.
Nutrition Facts
Amount per serving
Serving size½ pepper
calories
355
total fat
8g
saturated fat
2.2g
protein
23g
carbohydrates
50g
fiber
9.9g
sugar
7.5g
added sugar
0.5g
sodium
366mg
TAGS:
Dairy, Diabetes-Friendly, Heart-Healthy, Mediterranean, High-Fiber, Anti-Inflammatory, Family-Friendly, Dinner
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4
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Turkey Salad
Using lowfat or fat-free Greek yogurt in place of mayonnaise is an easy way to lower the amount of calories, fat, and unhealthy saturated fat that you would find in a classic chicken salad or turkey salad. This recipe can be easily customized by swapping in chicken, adding fresh herbs, and serving it atop a salad or a sandwich on whole-grain bread.
contains Dairy
SERVES
2
CALORIES PER SERVING
345
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
TOTAL TIME
10 min
Ingredients
½ cup plain, lowfat Greek yogurt
1 tsp Dijon mustard
1 tbsp lemon juice
1 pinch kosher salt
¼ tsp freshly-ground black pepper
2 cups cooked skinless turkey, diced, preferably white meat
¼ cup slivered almonds
1 rib celery, finely chopped
1 shallot, finely chopped
¼ cup green grapes, quartered
Lettuce leaves, for serving (optional)
Directions
1 In a small bowl, whisk together yogurt, mustard, lemon juice, salt, and pepper.
2 In a large mixing bowl, combine all remaining ingredients. Top with yogurt sauce and stir to evenly coat.
3 For best flavor, refrigerate turkey salad for at least 30 minutes to allow the flavors to meld together. Serve over a bed of lettuce, if desired.
Nutrition Facts
Amount per serving
Serving size1 ½ cups
calories
345
total fat
11g
saturated fat
2.1g
protein
49g
carbohydrates
13g
fiber
2.9g
sugar
7.6g
added sugar
0g
sodium
765mg
TAGS:
Dairy, Gluten-free, High-Protein, Low-Carbohydrate, Quick & Easy, Lunch
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5
iStock
Leftover Turkey Sandwich
Roasted turkey is a holiday staple and this lean source of protein can be a healthy addition to any plate. Cranberry sauce adds sweetness and antioxidants, per UMass Dartmouth. Making cranberry sauce from scratch is easier than you think and a good way to cut back on the amount of added sugar.
contains Wheat, Dairy
4.7 out of 6 reviews
SERVES
1
CALORIES PER SERVING
400
AUTHOR
Kelly Kennedy, RDN
PREP TIME
5 min
COOK TIME
2 min
TOTAL TIME
7 min
Ingredients
2 slices whole-grain bread
3 oz leftover turkey breast, skinless, thinly sliced
¼ cup cranberry sauce (preferably homemade)
2 tbsp goat cheese, crumbled
½ cup lettuce
Directions
1 Toast both pieces of bread and then place them on a serving plate. Top oneslice of toast with turkey, cranberry sauce, goat cheese, and lettuce. Top with the other slice of toast and enjoy!
Nutrition Facts
Amount per serving
calories
400
total fat
9g
saturated fat
4.1g
protein
36g
carbohydrates
40g
fiber
5.1g
sugar
11.8g
added sugar
10.3g
sodium
443mg
TAGS:
Wheat, Dairy, High-Protein, Family-Friendly, Quick & Easy, Lunch
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6
Adobe Stock
Instant Pot Stock
Making your own stock at home is easy and economical. Plus, when you make it in a pressure cooker, it’s fast. Stock can be a great way to use up leftover vegetables and bones from a roasted chicken that would otherwise be thrown out. This rich chicken stock canadd lots of flavor to a number of dishes, such as sauces, rice, and soup. Store stock in the fridge for up to four days or in the freezer for up to three months.
4.5 out of 10 reviews
SERVES
1
CALORIES PER SERVING
70
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
1 hr 30 min
TOTAL TIME
1 hr 40 min
Ingredients
1 chicken carcass with any leftover bones, skin, and meat
2 medium carrots, skin on, quartered
3 ribs celery, leaves on, quartered
2 large onions, skin removed, quartered
4 cloves of garlic, peeled and halved
3 bay leaves
1 tsp whole peppercorns (optional)
2 sprigs fresh thyme (optional)
12 cups cold water
Directions
1 Place all the ingredients in the inner pot of a pressure cooker (we used the Instant Pot 6-quart Duo60 V2). Cover and set valve to seal. On manual setting, cook on high for 45 minutes. Once the pressure cooker is done, allow to naturally depressurize for 30 minutes before removing the cover.
2 Strain stock and use immediately or cool before transferring to storage containers. Store in the refrigerator and remove and discard any solids from the top of the stock after chilling.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
70
total fat
1.5g
saturated fat
0g
protein
14g
carbohydrates
0g
fiber
0g
sugar
0g
added sugar
0g
sodium
150mg
Tips
No chicken on hand? Not to worry! You can make the same recipe with leftover beef bones or make a delicious vegan version with just veggies!
To make this same recipe into bone broth, simply set the manual setting to 120 minutes for a more gelatinous final product.
TAGS:
Gluten-free, Low-Carbohydrate, Low-Fat, Paleo Diet, Whole30 Diet
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7
Adobe Stock
Turkey, Apple, and Cheddar Sandwich
If you’ve never used apples in a savory pairing, this upgraded turkey sandwich is likely to become a fast favorite. Granny Smith apples have a characteristic tart flavor that cuts through the creaminess of the cheese. Use 100 percent whole-wheat bread that lists whole-wheat flour as the first ingredient for a fiber- and nutrient-packed base for your sandwich. According to data from theUSDA, you’ll get almost 4 g of fiber from the bread alone.
contains Wheat, Dairy
4.9 out of 10 reviews
SERVES
2
CALORIES PER SERVING
415
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
TOTAL TIME
10 min
Ingredients
4 slices whole-wheat bread
4 oz fresh roasted turkey breast, sliced or deli turkey
2 slices cheddar cheese
½ Granny Smith apple, thinly sliced
½ cup red leaf lettuce, rinsed and thoroughly dried
1½ tbsp grainy mustard
Directions
1 Lay 1 slice of bread on each of 2serving plates. Top each with half the turkey, cheese, apple, and lettuce.
2 Spread half the mustard on each of 2 more slices of bread before using them to top each sandwich.
Nutrition Facts
Amount per serving
calories
415
total fat
13g
saturated fat
5.8g
protein
30g
carbohydrates
38g
fiber
5.2g
sugar
10.1g
added sugar
6g
sodium
699mg
TAGS:
Wheat, Dairy, High-Fiber, High-Protein, Quick & Easy, Lunch
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8
Iryna Grygorii/Shutterstock
Lemon Turkey and Rice Soup
The lean protein and vegetables in this savory bowl will give you the stamina and nutrients you need to convalesce, and the addition of lemon juice does more than just brighten up the flavors. It also adds a dose of antioxidant vitamin C, according to data from the USDA. As well, lemons and other citrus fruits contain hesperidin, a compound that some early research has found may help activate immune pathways that prevent the flu and other viruses from replicating. It’s also low enough in calories to add a piece of whole-grain bread or crackers.
5.0 out of 4 reviews
SERVES
8
CALORIES PER SERVING
206
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
40 min
TOTAL TIME
50 min
Ingredients
1 tbsp extra-virgin olive oil
1 medium onion, diced
1 large russet potato, diced
3 medium carrots, sliced into rounds
2 ribs celery, sliced
2 cloves garlic, minced
6 cups low-sodium chicken broth
2 cups cooked turkey, skin removed, chopped
½ tsp kosher salt
¼ tsp freshly ground black pepper
1 cup dry brown or wild rice
1 lemon, zested and juiced
Directions
1 In a large stockpot over medium heat, add olive oil, onion, potato, carrots, and celery and cook, stirring frequently, until vegetables begin to soften, 8 to 10 minutes. Add garlic, stir and cook for 1 minute more.
2 Stir in broth and bring to a simmer. Add turkey, salt, pepper, and rice. Cover and simmer until rice is tender, about 30 minutes.
3 Remove from heat and stir in lemon juice and zest just before serving.
Nutrition Facts
Amount per serving
Serving size1 ½ cups
calories
206
total fat
3g
saturated fat
0.6g
protein
14g
carbohydrates
31g
fiber
2.5g
sugar
3.1g
added sugar
0.7g
sodium
359mg
TAGS:
Mediterranean, Gluten-free, Low-Fat, Family-Friendly, Appetizer
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9
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The Best Healthy Turkey Chili
Lean ground turkey stands in for ground beef and sausage in this twist on a traditional chili. Switching to lean ground turkey is an easy way to cut back on the calories and saturated fat in your chili. For example, switching from 80 percent lean ground beef to 93 percent lean ground turkey will save you 117 calories and 6 grams (g) of saturated fat per 4-ounce (oz) serving, according to the USDA.
contains Soy, Wheat, Fin fish
5.0 out of 5 reviews
SERVES
8
CALORIES PER SERVING
400
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
2 hr 10 min
TOTAL TIME
2 hr 20 min
Ingredients
1 tbsp extra-virgin olive oil
2 lbs ground turkey, 93 percent lean
2 15-oz cans chili beans, drained and rinsed
2 28-oz cans diced tomatoes with juice, no salt added
1 6-oz can tomato paste, no salt added
1 large yellow onion, diced
2 yellow bell peppers, diced
3 ribs celery, chopped
1 jalapeño, seeded and chopped (skip for a more mild chili)
2 cubes beef bouillon
2 tbsp chili powder (use less for a more mild chili)
1 tbsp Worcestershire sauce
2 tbsp minced garlic
1 tbsp dried oregano
1 tsp dried basil
2 tsp ground cumin
1 tsp ground black pepper
Lime wedges and a dollop of plain Greek yogurt, for serving (optional)
Directions
1 Heat a large stockpot over medium-high heat. Add olive oil and turkey to hot pot, cooking until evenly browned. Break turkey into small pieces as it cooks.
2 Add remaining ingredients and stir. Cover and simmer over low heat for at least 2 hours, stirring occasionally.
3 Adjust seasoning as desired and serve.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
400
total fat
13g
saturated fat
2.8g
protein
31g
carbohydrates
39g
fiber
10.5g
sugar
11.1g
added sugar
1.5g
sodium
628mg
TAGS:
Soy, Wheat, Fin fish, Family-Friendly, Dinner, Diabetes-Friendly, High-Fiber, High-Protein