Turkey and Rice Wraps Recipe
Here’s a healthy wrap recipe that’s simple to make and tastes great served either hot or cold. Makes one dinner for two . . . or two lunches for one!
- 1 boneless, skinless turkey breast, cubed
- 1 clove garlic, minced
- 1/4 medium onion, chopped
- 1 cup romaine lettuce (torn into bite-size pieces)
- 1/2 cup cooked brown rice
- 2 low-fat whole wheat flour tortillas (6 to 8 inches in diameter)
- 1-1/2 Tbsp. fat-free salad dressing
- Nonstick cooking spray
Spray a medium-sized pan with nonstick cooking spray and place over medium heat. When it’s hot but not smoking, add onions and garlic and sauté until slightly browned. Add raw chicken and sauté until browned and cooked through, about 5 to 7 minutes, or until no pink remains in center of each piece. Remove pan from heat. Place tortillas on plates. Put half the lettuce on each tortilla, followed by half the chicken, half the dressing, and half the rice. To assemble wraps, roll tortilla around contents, securing each with a toothpick if necessary. Makes 2 servings.
Preparation Time: 20 minutes
Nutritional Information (per serving): 345 calories; 32g protein; 4g fiber; 36g carbs; 4.5g fat
Crispy Turkey Tostadas
Shredded leftover turkey tops homemade tostadas in this Tex-Mex favorite. Making your own tostada shells from fresh corn tortillas is easier than you might think—crisp them up in the oven while you prepare the toppings. Choose either regular petite diced tomatoes or those with added jalapeños, depending on your inclination for spicy food. Serve with black beans, rice and extra salsa or hot sauce on the side.
- 1 14-ounce can petite diced tomatoes, preferably with jalapeños
- 1 medium onion, thinly sliced
- 3 cups shredded cooked turkey, or chicken (12 ounces; see Tip)
- 8 corn tortillas
- Canola or olive oil cooking spray
- 1 avocado, pitted
- 1/4 cup prepared salsa
- 2 tablespoons reduced-fat sour cream
- 2 tablespoons chopped fresh cilantro
- 1 cup shredded romaine lettuce
- 1/2 cup shredded Monterey Jack cheese
- Position racks in the upper and lower thirds of the oven; preheat to 375°F.
- Bring tomatoes and their juice to a boil in a medium saucepan over medium heat. Add onion and cook, stirring occasionally, until the onion is soft and most of the liquid has evaporated, 15 to 20 minutes. Add turkey (or chicken) and cook until heated through, 1 to 2 minutes.
- Meanwhile, coat tortillas on both sides with cooking spray. Divide the tortillas between 2 large baking sheets. Bake, turning once, until crisped and lightly brown, about 10 minutes.
- Mash avocado in a bowl. Stir in salsa, sour cream and cilantro until combined.
- To assemble tostadas, spread each crisped tortilla with some of the avocado mixture. Top with the turkey (or chicken) mixture, lettuce and cheese.
4 servings, 2 tostadas each
NUTRITION Per serving: 397 calories; 15 g fat ( 5 g sat , 7 g mono ); 86 mg cholesterol; 34 g carbohydrates; 33 gprotein; 8 g fiber; 621 mg sodium; 709 mg potassium.
Braised Turkey’Chicken Gumbo
Leftovers make this turkey/chicken gumbo an absolute breeze. The only prep you’ll need to do is to dice a bell pepper and slice some okra if you’re using fresh. That’s it! If you don’t have leftover chicken and sauce from Wine & Tomato Braised Turkey/Chicken, you can use 2 cups shredded cooked turkey/chicken and 2 cups canned diced tomatoes instead of the leftover sauce.
- 1 tablespoon extra-virgin olive oil
- 1 medium red or green bell pepper, diced
- 2 tablespoons all-purpose flour
- 2 cups shredded turkey/chicken from Wine & Tomato Braised Chicken (recipe follows)
- 2 cups sauce from Wine & Tomato Braised Turkey/Chicken
- 2 cups reduced-sodium chicken broth
- 1 cup sliced okra, fresh or frozen (thawed)
- 3/4 cup instant brown rice (see Tip)
- 1/8-1/4 teaspoon cayenne pepper
- Heat oil in a large saucepan over medium heat.
- Add bell pepper and flour and cook, stirring, until the pepper is beginning to soften and the flour is golden brown, about 2 minutes.
- Add chicken, sauce, broth, okra, rice and cayenne. Bring to a boil.
- Reduce the heat and simmer until the flavors meld and the okra is tender, about 10 minutes.
TIPS & NOTES
- Tip: If you want to use rice that is not “instant,” stir in 1 cup of any leftover cooked rice instead. Or, if you have time, add 1/2 cup of quicker-cooking whole-grain rice, such as Bhutanese red rice or Kalijira rice and an additional 1 1/4 cups of chicken broth before adding the okra. Cook until the rice is almost tender, about 25 minutes (or according to package instructions) then add the okra and simmer until it is tender.
Per serving: 362 calories; 16 g fat ( 4 g sat , 7 g mono ); 81 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 27 g protein; 3 g fiber; 674 mg sodium; 551 mg potassium.