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| Before the Holidays, Think Light In just a few weeks, you’ll have more leftover turkey than you know what to do with. It’s a good time to start collecting recipes that give you an alternative to endless turkey sandwiches. Cooked turkey stashed in the freezer can be a welcomed sight during the hectic weeks after Thanksgiving. You can toss it with pasta and vegetables, add it to a main course salad, or do all kinds of creative things combining it with other ingredients for a one-dish meal. The mild flavor of turkey makes it a good choice for many cooking styles and ethnic cuisines. Most seasonings and sauces go well with turkey. So you can make an Italian spaghetti sauce, a Mexican taco, an Indian curry, or an Asian stir-fry. A good, healthful way to use leftover turkey is the base for a casserole. With a whole grain, you can make a flavorful and rich-textured but healthful one-dish meal. You might start with barley—a grain that’s been popular since the Stone Age. A single cup of this easy-to-prepare grain contains eight grams of fiber—the same amount of fiber found in seven cups of white rice. Barley also is rich in protein, potassium, calcium, iron and B vitamins. Barley’s nutty flavor goes well with onions, mushrooms, or peas. Butternut squash also is a good complement. This large, pear-shaped winter squash has sweet, orange flesh. With onion, green pepper and sage, you’ll be glad you had turkey leftovers. Fennel and Orange Salad  1 bunch arugula, rinsed and dried 1 large navel orange, peel and white pith removed, cut into thin rounds 1 large fennel bulb 4 paper-thin slices red onion 2 oil-cured black olives 1 Tbsp. extra virgin olive oil 1 Tbsp. orange juice 1/2 Tbsp. orange zest Salt and freshly ground black pepper, to taste Make a bed of arugula on each of 4 salad plates. Arrange one-fourth of the orange slices over arugula on each plate. Cut away feathery tops of fennel at base of round stalks and discard. Slice off bottom of bulb, remove tough outer layer of bulb and discard both. Cut bulb in half vertically. Using a very sharp knife, cut each half crosswise into very thin slices. Arrange over orange slices. Separate onion slices into rings and arrange over fennel. Add olives. Sprinkle with salt and pepper to taste. In a small bowl, whisk oil with orange juice and zest. Drizzle dressing over each salad. Serve immediately. Makes 4 servings. Per serving: 142 calories, 7 g. total fat (less than 1 g. saturated fat), 19 g. carbohydrate, 2 g. protein, 6 g. dietary fiber, 228 mg. sodium. |
Barley, Turkey and Butternut Squash Casserole Cooking spray small butternut squash 2 tsp. olive oil 1 green bell pepper, seeded and diced 1/2 cup minced onion 1 tsp. dried sage Freshly ground black pepper, to taste 2 cups fat-free, reduced sodium chicken broth 3/4 cup quick-cooking barley* 1/2 lb. cooked turkey breast, cubed or diced 1/2 cup crumbled feta cheese  Preheat oven to 350 degrees. Coat a 4-quart baking dish with cooking spray. In a large pot of rapidly boiling water, boil squash halves 5 minutes or until not quite tender. Drain. When cool enough to handle, scoop flesh from each half and dice. Set aside. In a large saucepan, heat oil over medium heat. Add green pepper, onion and diced squash. Sauté 3 minutes. Add sage and pepper and stir to coat. Add broth and bring to a boil. Add barley and return to boil. Reduce heat to low, cover and cook 10 minutes, until barley is tender and liquid is absorbed. Mix in diced turkey. Transfer mixture to prepared baking dish and top with feta cheese. Bake, uncovered, 30 minutes, or until cheese is golden. Makes 6 servings. *Most supermarkets and health food stores carry quick-cooking barley. Per serving: 275 calories, 5 g. total fat (2 g. saturated fat), 42 g. carbohydrate, 18 g. protein, 10 g. dietary fiber, 368 mg. sodium. The holiday feasting season is upon us. In anticipation of Thanksgiving dinner, seasonal parties and holiday meals, a few quick, light recipes are good to have on hand. It’s also fennel season, so it’s a good chance to incorporate this aromatic vegetable into your diet. It pairs well with many vegetables and fruits. A salad made with fennel and oranges, peppery arugula, red onion and black olives is a refreshing but flavorful relief from the excesses of the season. Fennel looks a little like celery, and its feathery fronds are sometimes confused with dill. Both the bulb and stems may be eaten raw or cooked. The bulb of the plant is fragrant and has a delicate, licorice flavor. It is also called by its Italian name, finocchio, or anise. The flavor is a good complement to many foods, particularly salads and fish. But don’t be scared off if you don’t like licorice. Fennel has a sweeter, more delicate flavor that becomes even lighter when cooked. Fennel contains vitamin C and beta carotene, a powerful antioxidant believed to help reduce the risk of cancer, enhance immunity and prevent cataracts. When shopping for fennel, look for bulbs with no discoloration, firm stalks and bright green fronds. Cut the stalks off across the top of the bulb where it turns white. The leafy fronds can be saved to flavor sauces and broths, or can be used as garnish. Slice off the root end of the bulb and peel away the tough outer layers. If using fennel raw, slice the bulb into thin wedges or slices. To grill or roast, halve the bulb vertically and you will see a triangular, hard core. Using a small, sharp knife, cut out most of the core, leaving enough to keep the layers attached while cooking. SOURCE: The American Institute for Cancer. www.aicr.org |