Turkey - the Day After
A healthier way to gobble


By Anna Thompson


Turkey Day in the Triangle is over! You've washed the casserole dishes and roasting pans, said farewell to your loved ones, and sealed up all those leftovers in containers that have taken over the fridge.


After an entire day of cooking (and eating!) turkey,
the last thing you want to think about is consuming it the next day.


That's why we're thankful for these quick and easy, low-calorie recipes. They'll turn the leftover bird into something better than run-of-the-mill sandwiches.

Let's talk turkey: Everyone pigs out on Thanksgiving! With these recipes, you can use leftovers wisely and get back on track with healthier eating habits easily.


The National Turkey Federation, of which the Raleigh-based N.C. Poultry Federation is a member, provided these delish dishes.





Shotgun Billy's Turkey Chili With Black Beans

1 cup onion, coarsely chopped
1 red bell pepper, cut into 1/4-inch cubes
2 cloves garlic, minced
2 jalapeno peppers, seeded and minced
1 can (28 ounces) tomatoes, undrained and coarsely chopped
1 tablespoon chili powder
1 1/2 teaspoons ground cumin
1 1/2 teaspoons ground coriander
1/2 teaspoon dried oregano
1/2 teaspoon marjoram
1/4 teaspoon red pepper flakes
1/4 teaspoon ground cinnamon
1 can (16 ounces) black beans, rinsed and drained
2 cups cooked turkey, cut into 1/2-inch cubes
1/2 cup fresh cilantro, coarsely chopped
4 tablespoons reduced-fat Cheddar cheese, grated


In 3-quart, microwave-safe dish, combine onion, bell pepper, garlic, jalapeno peppers and tomatoes. Stir in chili powder, cumin, coriander, oregano, marjoram, red pepper flakes and cinnamon; cover dish.


Cook in microwave oven at high (100% power) 10 minutes; stir halfway through. Stir in beans and turkey; recover dish. Cook in microwave at high 4 minutes or until heated through; stir in cilantro.


To serve, ladle into bowls and garnish each with 1 tablespoon cheese.
Note: For full blending of flavors, make one day prior to serving.

Servings: 4
Calories: 278 per serving

BBQ Turkey Sandwich

2 cups grilled or cooked white turkey, skin removed
2/3 cup white vinegar
2/3 cup ketchup
2 teaspoons Worcestershire sauce
2 teaspoons black pepper
1 teaspoon hot pepper sauce
1/2 small lemon, cut in 2 sections
4 whole-wheat hamburger buns, split horizontally and toasted


Cut turkey from bones and cut into strips or cubes.


In medium saucepan, over high heat, combine vinegar, ketchup, Worcestershire sauce, black pepper, hot sauce and lemon. Bring mixture to boil, reduce heat and simmer uncovered 30 to 35 minutes.


Remove lemon quarters. Fold in turkey and cook 5 to 7 minutes until mixture is heated throughout.
To serve, spoon hot barbecue mixture over bottom half of toasted burger buns. Top with other half.

Servings: 4
Calories: 250 per serving


Dilly Turkey Stuffed Tomatoes

6 medium tomatoes
2 cups cooked turkey breast,
cut into 1/2-inch cubes
1 cup zucchini, grated
1/3 cup green onions, sliced
1/4 cup celery, chopped
1/3 cup green pepper, chopped
3 tablespoons fresh parsley, finely chopped
2 tablespoons fresh dill weed, finely chopped or 1 tablespoon dried dill
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/4 cup reduced-calorie mayonnaise


Cut tops from tomatoes. Scoop out pulp and seeds; discard. Turn tomatoes upside-down on paper towels to drain.


In medium-size bowl, combine turkey, zucchini, onions, celery, green pepper, parsley, dill, garlic powder, pepper and mayonnaise. Cover and refrigerate at least 1 hour.


To serve, fill tomato shells with turkey mixture. If desired, garnish with a sprig of fresh dill and serve on a lettuce leaf.

Servings: 6
Calories: 114 per serving

Crisp Apple and Turkey Salad

2 1/4 cups cooked turkey, cubed
2 cups celery, diced
2 cups Granny Smith apples, or other crisp apples, cored and diced
1/4 cup golden raisins
2 tablespoons reduced-calorie mayonnaise
2 tablespoons low-fat plain yogurt
1/4 teaspoon freshly grated nutmeg
1/4 teaspoon ground cinnamon
Salt and pepper


In a large bowl, combine turkey, celery, apples and raisins.


In a small bowl, combine mayonnaise, yogurt, nutmeg and cinnamon; fold into turkey mixture.


Season to taste with salt and pepper.

Servings: 6
Calories: 157 per serving


Greek Turkey Pita

1 (8 ounces) container plain, nonfat yogurt
1 cup cucumber (medium-sized), peeled, seeded and diced
1/2 teaspoon garlic, minced
1 teaspoon lemon pepper seasonings
1 teaspoon oregano leaves
1/2 pound roasted turkey breast, cut into 1/4-inch cubes
4 (6-inch) pita pockets, cut in half
2 cups shredded lettuce
2 small tomatoes, cored and cut into 8 slices
1 red onion, peeled and cut into 8 thin slices
8 Kalamata olives, pitted
8 pepperoncini (slightly sweet, medium-hot peppers)
1/2 cup Feta cheese, crumbled


In medium bowl, combine yogurt, cucumber, garlic, lemon pepper, oregano and turkey. Cover and refrigerate for at least 1 hour.


Put approximately 1/4 cup lettuce in each pita pocket.


In each pocket half, spoon 1/8th of turkey/cucumber mixture. Add 1 slice tomato, 1 slice onion, 1 pitted olive, 1 pepperoncini and 1 tablespoon Feta cheese.

Servings: 8
Calories: 180 per serving


Thai Turkey Roll-Up

Peanut sauce:
1 large lime, zested and juiced
2 tablespoons reduced-sodium soy sauce
2 tablespoons green onion, minced
1 tablespoon cilantro, minced
2 tablespoons crunchy peanut butter
2 teaspoons light brown sugar
1 teaspoon fresh ginger root, peeled and minced
1 teaspoon fresh garlic, minced
1/4 teaspoon red pepper flakes

Other ingredients:
4 (8-inch) whole-wheat tortillas
1 pound cooked turkey breast, thinly sliced
2 ounces red onion, thinly sliced
2 ounces lettuce, washed, drained, chilled and shredded
4 teaspoons cilantro, washed drained and chilled


To make the peanut sauce: In a medium bowl, combine lime juice and zest, soy sauce, onions, cilantro, peanut butter, sugar, ginger root, garlic and pepper flakes. Stir well.


Spread each tortilla with peanut sauce.


Layer each with 4 ounces sliced turkey. Evenly sprinkle each with 1 tablespoon onion, 1 tablespoon lettuce and 1 teaspoon cilantro.


Roll up tightly and cut on the diagonal. Serve chilled.

Servings: 4
Calories: 250 per serving


Turkey, Corn and Sweet Potato Soup

1/2 cup chopped onion
1 small jalapeno pepper, seeded and minced
1 teaspoon margarine
5 cups turkey broth or reduced-sodium chicken bouillon
1 1/2 pounds sweet potatoes, peeled and cut into 1-inch cubes
2 cups cooked turkey, cut into 1/2-inch cubes
1/2 teaspoon salt
1 1/2 cups frozen corn
Fresh cilantro, as needed


In 5-quart saucepan, over medium-high heat, saute onion and pepper in margarine 5 minutes or until onion is translucent. Add broth, potatoes, turkey and salt; bring to boil.


Reduce heat to low, cover and simmer 20-25 minutes or until potatoes are tender. Stir in corn. Increase heat to medium and cook 5 to 6 minutes.


To serve, spoon 1 cup soup in bowl and garnish with cilantro, if desired.

Servings: 8
Calories: 173 per serving


Turkey Veggie Frittata

1 cup chopped onion
1 cup red pepper
1 teaspoon minced garlic
2 teaspoons olive oil, divided
1/4 pound thinly sliced mushrooms
1 medium red skinned potato, cut into 1/2-inch cubes; cooked
1/2 teaspoon dried rosemary
1/2 teaspoon pepper
1/4 teaspoon salt
1 cup cooked asparagus, cut into small pieces
2 cups cooked turkey, shredded
4 eggs, beaten
1/4 cup Parmesan cheese, freshly grated


In 10-inch, non-stick, oven-proof skillet, over medium-high heat, saute onion, red pepper and garlic in 1 teaspoon olive oil 3 to 4 minutes or until onions are translucent. Add mushrooms and potato; saute 1 to 3 minutes, or until mixture is heated throughout. Stir in rosemary, pepper and salt.


In medium bowl, combine mixture with asparagus, turkey, and egg; set aside.


In skillet, over medium-high heat, add remaining olive oil. Pour turkey and vegetable mixture into pan. Reduce heat to medium-low and cook 10 to 15 minutes, or until mixture is set on bottom and lightly browned. Sprinkle Parmesan cheese over top and broil 3 to 4 minutes or until cheese is lightly browned.

Servings: 6
Calories: 208 per serving