Quick Turkey Pot Pie - 14g Carbs, 2g Fiber
From: www.womenshealthmag
Prep time: 10 minutes
Cook time: 26 minutes
2 Tbsp flour
1 1/4 cup chicken broth
1 cup crosswise-sliced broccoli florets
1/3 cup chopped red onion
1/3 cup thinly sliced baby carrot
2 tsp canola oil
1 tsp sage
1/4 tsp ground black pepper
2 cup chunks of cooked leftover turkey breast (recipe below)
1 9-inch whole-wheat tortilla
1. Preheat oven to 375 degrees F. Whisk flour with 1/4 cup broth; set
aside.
2. In a 9-inch ovenproof skillet, combine broccoli, onion, carrot, oil, sage, pepper, and salt to taste. Cook, stirring occasionally, about 5 minutes. Add reserved flour mixture and broth. Cook, whisking
constantly, until thickened, about 1 minute.
3. Add turkey. Cover with tortilla. Pierce tortilla several times
with a sharp knife. Coat lightly with cooking spray.
4. Bake until tortilla is browned and mixture bubbles, about 20 minutes.
Servings: 4
Nutrition per Serving:
164 Calories, 5g Fat, 0.5g Saturated, 182mg Sodium,
14g Carbs, 2g Fiber, 15g Protein
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Soy-Glazed Turkey Breast - 4g or 5g Carbs, 0g Fiber
Prep time: 15 minutes
Cook time: 30 minutes
1 14 oz boneless skinless turkey breast
tenders
2 tsp canola oil
1 tsp soy sauce
1 Tbsp honey
1/4 tsp minced garlic
1. Preheat oven to 375 degrees F.
2. Place turkey in the center of a 16-by-16-inch sheet of aluminum
foil set on a baking sheet. In the glaze and cut tenders into thin
slices.
Servings: 4
Nutrition per Serving:
149 Calories, 3g Fat, 0.5g Saturated, 126mg Sodium, 4g Carbs, 0g Fiber, 25g Protein
Tip: If serving two, slice only half the turkey. Wrap the remainder
tightly in plastic wrap and refrigerate for up to three days or freeze for up to three months to use for recipe 8.
VARIATION - Honey-Mustard Turkey Breast
Substitute 2 tsp Dijon mustard for the soy sauce. Omit the garlic.
Nutrition per Serving:
149 Calories, 3g Fat, 0g Saturated, 111mg Sodium, 5g Carbs, 0g Fiber,
24g Protein
Tip: If serving two, slice half the tenders and leave the rest whole.
Wrap tightly in plastic and refrigerate for up to three days or freeze for up to three months.
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