FAT BURNING MEATS ARE: Chicken, turkey, liver, partridge, duck.
To keep these meats low calorie all fat and skin must be removed.
1. CHICKEN-The most popular source of animal protein, chicken can be a healthy slimming option; white chicken meat contains less fat and calories than the darker meat. Buy skinless chicken breast or remove the skin when you cook it yourself. Whenever possible choose organic chicken for optimum health and flavor.
Nutrients: Vitamin A, B3, B6, K; Magnesium, potassium, selenium; protein
Chicken, Apple and Walnut Wraps
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 15 minutes
Ingredients
For the chicken,
1/2 cup dry white wine, such as Sauvignon Blanc
pinch of salt
10 black peppercorns
Juice of 1 lemon
2 sprigs fresh thyme
4 boneless, skinless chicken breasts about 4 ounces each
1/2 cup non-fat sour cream
2 apples, cored and chopped
1/2 cup diced celery
1/4 cup diced red onion
1 tablespoon chopped, fresh parsley
1/4 cup chopped walnuts, toasted
salt and pepper
For the wraps:
4 large flour tortillas
4 large lettuce leaves (romaine, bibb or green leaf), shredded
Cooking Instructions
For the chicken, apple and walnuts:
1. In a large saucepan combine the wine, salt, peppercorns, lemon juice and thyme. Add the chicken breasts and enough water to cover them. Bring the liquid to a boil, reduce the heat and simmer for 10 minutes. Remove from the heat and let the chicken cool in the liquid. 2. In a large bowl, mix the sour cream, apples, celery, red onion and parsley together. 3. When the chicken is cool enough to handle, remove it from the liquid. (Discard the liquid.) Cut the chicken into small pieces, add it to the sour cream mixture and toss. Season to taste with salt and pepper, and stir in the walnuts. Refrigerate until ready to serve.
For the wraps:
4. Lay the tortillas out and divide the chicken mixture among the tortillas and spreading it out in the center of the tortilla. Divide the shredded lettuce among the tortillas and tightly roll each tortilla into a cylinder, ending with the seam side down. 5. Cut the wraps in half on the diagonal and serve.
1. CHICKEN DISH
2 tbsp. olive oil
4 skinless chicken breasts, cut into strips
4 garlic cloves, crushed
4 onions, chopped
2 tsp. ground coriander
2 tsp.ground turmeric (known to cure cancer)
1 Red chili pepper
1 tbsp. vegetable bouillon
4 tbsp. low-fat yogurt
Heat the oil in a large pan and fry the chicken for 2 minutes. Set aside. Add the garlic, onions, and spices to the pan and fry until onion is soft. Return the chicken to the pan, pour in 1 2/3 cups boiling water and add bouillon. Simmer 20 minutes. Top with yogurt and serve with brown basmati rice.
2. Chicken Kabobs in a Middle Eastern Marinade
This recipe serves: 18
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients
4 cloves garlic
1 small onion, chopped
1 tablespoon paprika
1 teaspoon cinnamon
1 teaspoon turmeric
1/2 teaspoon cardamom
1/4 teaspoon cayenne pepper
1 teaspoon freshly ground black pepper
1/4 cup lemon juice
1 cup plain yogurt
18 boneless, skinless chicken thighs or 12 boneless, skinless breasts, cut in 1-inch cubes
olive oil, as needed
salt to taste
chopped Italian parsley
lemon wedges
18 bamboo (soaked in water) or metal skewers
Cooking Instructions
1. Puree the garlic, onion, spices, lemon juice and yogurt in the container of a blender or food processor.
2. Place the chicken in a non-aluminum container and cover with the marinade. Turn well to coat evenly. Cover and refrigerate for at least 4 hours and up to 12 hours.
3. Preheat the broiler or make a charcoal fire.
4. Thread the chicken on skewers, brush with a little oil and sprinkle with salt and pepper. Cook about 4 to 5 minutes per side for thigh meat, 3 to 4 minutes per side for breast meat. Sprinkle with parsley and serve with lemon wedges.
Apple and Walnut Chicken Salad
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 20 minutes
Ingredients
1/2 cup dry white wine, such as Sauvignon Blanc
pinch of salt
10 black peppercorns
Juice of 1 lemon
2 sprigs fresh thyme
4 boneless, skinless chicken breasts about 4 ounces each
1/2 cup non-fat sour cream
2 apples, cored and chopped
1/2 cup diced celery
1/4 cup diced red onion
1 tablespoon chopped, fresh parsley
salt and pepper
8 cups mixed salad greens
1/4 cup chopped walnuts, toasted
Cooking Instructions
1. In a large saucepan combine the wine, salt, peppercorns, lemon juice and thyme. Add the chicken breasts and enough water to cover them. Bring the liquid to a boil, reduce the heat and simmer for 10 minutes. Remove from the heat and let the chicken cool in the liquid.
2. In a large bowl, mix the sour cream, apples, celery, red onion and parsley together.
3. When the chicken is cool enough to handle, remove it from the liquid. (Discard the liquid.) Cut the chicken into small pieces, add it to the sour cream mixture and toss. Season to taste with salt and pepper. Refrigerate until ready to serve.
4. Divide the salad greens among 4 plates. Top the greens with the chicken salad and garnish with walnuts.
All-American Barbecued Chicken
This recipe serves: 6
Preparation time: 10 minutes
Cooking time: 15 minutes
Ingredients
1 cup ketchup
1/4 cup white wine vinegar
1/4 cup honey
1/4 cup yellow mustard
hot sauce to taste salt to taste
freshly ground black pepper
6 skinless, boneless chicken breasts, about 4 to 5 ounces each
Cooking Instructions
1. To make the barbecue sauce, combine ketchup, white wine vinegar, honey, yellow mustard, hot sauce, salt and pepper in a large mixing bowl. 2. Place the chicken breasts in a large resealable bag along with half of the barbecue sauce. Reserve the remaining sauce for basting. Marinate the chicken in the refrigerator for several hours or overnight. 3. Preheat the grill. 4. Grill or broil the chicken breasts for 5 to 7 minutes on each side, depending on thickness. (Discard the sauce that was in the bag with the raw chicken.) Baste with the reserved barbecue sauce as needed.
Asian Grilled Chicken Breasts Recipe
This recipe serves: 6
Preparation time: 5 minutes
Cooking time: 10 minutes
Ingredients
1/4 cup olive oil
1 tablespoon soy sauce
2 cloves garlic, crushed
1 tablespoon minced ginger
1 tablespoon Dijon mustard
salt, to taste
freshly ground black pepper
6 skinless, boneless chicken breasts
Cooking Instructions
1. Mix the oil, soy sauce, garlic, ginger, mustard, salt and pepper, and brush on the chicken breasts. Refrigerate for at least 30 minutes or overnight.
2. Preheat the grill.
3. Grill the breasts for 5 to 6 minutes on each side, depending on the thickness. Let the chicken rest on a plate for 1 or 2 minutes before serving.
Barbecue Chicken Breasts
This recipe serves: 3
Cooking time: varies
Ingredients
3 boneless, skinless chicken breasts
3/4 cup of fat-free Catalina dressing
Preparation Instructions
1. Marinate the ingredients overnight.
2. Grill as desired, or cook in a crock pot for several hours. If you need to cook it on the stovetop the marinade does well at keeping the chicken from sticking to the skillet. Makes 3 servings.
Basic Chicken and Vegetable Kebabs
This recipe serves: 6
Preparation time: 20 minutes
Cooking time: 15 minutes
Ingredients
1 1/2 pounds skinless, boneless chicken breasts, cut into 1 inch cubes
2 small red onions, peeled and cut into eighths
2 medium zucchini, cut into 3/4-inch half rounds
2 red bell peppers, cut into 1-inch pieces
1/2 pound medium-sized mushrooms
18 metal or bamboo (soaked in water) skewers
2 tablespoons olive oil
Salt, to taste
Freshly ground black pepper
Juice of 1 lemon
Cooking Instructions
1. Preheat the grill to medium-high. Thread 6 of the skewers with chicken and 12 with vegetables. Brush the chicken and vegetables with olive oil and season with salt and pepper to taste.
2. Grill the skewers until the chicken is cooked through, about 10 to 12 minutes, and the vegetables are tender, about 8 minutes. Squeeze the lemon juice over the skewered chicken, just prior to serving.
Chicken and Toasted Couscous Salad
This recipe serves: 6
Preparation time: 20 minutes
Cooking time: 20 minutes
Ingredients
3/4 pound toasted couscous
1/4 cup fresh lemon juice
1/4 cup fresh lime juice
1/4 cup extra virgin olive oil
2 tablespoons chopped, fresh parsley
2 tablespoons chopped, fresh cilantro
1/2 cup chopped red onion
1 cup halved cherry tomatoes (about 3/4 pint)
salt to taste
freshly ground black pepper
6 boneless, skinless chicken breasts, about 4 to 6 ounces each
1/2 cup chopped scallions
Cooking Instructions
1. Bring a large pot of salted water to a boil. Add the couscous and cook until tender, about 10 minutes (check package directions for specific cooking times). Drain and rinse with cold water.
2. Whisk the lemon juice, lime juice and olive oil together in a large bowl. Mix in the couscous, herbs, onion and tomatoes. Season with salt and pepper to taste. Chill.
3. Preheat the grill or a sauté pan to medium high.
4. Season the chicken breasts with salt and pepper. Grill or sauté the breasts until golden brown on one side, about 4 minutes. Turn them over and cook an additional 4 minutes, or until the chicken is cooked through.
5. Slice the chicken breasts into thin strips. Place the warm chicken over the couscous salad and sprinkle with chopped scallions.
Chicken Braised in Apple Cider Recipe
This recipe serves: 6
Preparation time: 30 minutes
Cooking time: 2 hours
Ingredients
2 pounds boneless, skinless chicken thighs, or 3 pounds thighs and legs
freshly ground black pepper
4 tablespoons flour
4 teaspoons canola oil
1 carrot, coarsely chopped
1 medium onion, coarsely chopped
1 stalk celery, coarsely chopped
1/2 cup peeled and seeded tomatoes
1 bay leaf
1 sprig fresh thyme, or 1/4 teaspoon dried
1 cup apple cider
1 cup chicken stock
3 shallots, peeled and quartered
1 cup quartered mushrooms
1 apple, peeled and cut into small wedges
Cooking Instructions
1. Season the chicken with salt and pepper. Dust the chicken with flour.
2. Heat 2 teaspoons of oil in a wide, shallow pot over medium-high heat. Add the seasoned chicken and brown on all sides, about 2 minutes a side. The pan should be hot enough to brown the chicken but not burn. Remove the chicken from the pan and drain off any excess fat.
3. Turn the heat down to medium, and add the remaining oil. Add the onion, celery and carrot. Cook until the onions are soft and translucent, about 10 minutes. Turn up the heat to brown the vegetables slightly.
4. Add the tomatoes, bay leaf and thyme and cook for 2 more minutes.
5. Add the apple cider, chicken stock and chicken. Bring to a simmer and cook, uncovered, for 1 1/2 hours. Do not let it boil rapidly.
6. Strain the stew and retain the chicken and liquid. Discard the vegetables. Return the liquid to the pot and simmer to reduce its volume by half.
7. Spray a small skillet with non-stick cooking spray and heat over medium heat. Add the shallots and cook until the shallots begin to wilt, about 10 minutes. If the pan becomes too dry, add a few tablespoons of the reserved liquid. Add the mushrooms, season them with salt and pepper and cook 5 minutes more. Add the apples and cook for 2 minutes more.
8. Add the chicken, shallots, mushrooms and apples to the reduced liquid.
9. Adjust the seasoning with a generous amount of salt and pepper.
Chicken Stewed with Mushrooms and Pearl Onions Recipe
This recipe serves: 6
Preparation time: 30 minutes
Cooking time: 2 hours
Ingredients
3 pounds chicken thighs and/or legs
salt to taste
freshly ground black pepper
about 4 tablespoons flour
2 tablespoons canola oil
1 carrot, coarsely chopped
1 onion, coarsely chopped
1 stalk celery stalk, coarsely chopped
1 bay leaf
1 sprig fresh thyme, or 1/4 teaspoon dried
1/4 cup red wine
2 quarts Basic Chicken Stock
1 cup quartered mushrooms
1 cup pearl onions, peeled
Cooking Instructions
1. Season the chicken with salt pepper. Dust the chicken with flour.
2. Heat 1 tablespoon of the oil in a wide, shallow pot over medium heat. Add the chicken and brown on all sides, about 2 minutes on each side. The oil should be hot enough to sear in the juices but not burn. Remove the chicken from the pan and drain off the excess fat.
3. Turn the heat to medium-high and add the vegetables. Cook for 3 to 4 minutes, until they begin to soften. Turn up the heat and brown slightly. (This can be made ahead and kept in the refrigerator up to 3 days or frozen.)
4. Add the bay leaf, thyme and red wine, and cook until the wine is almost completely evaporated.
5. Put the seared chicken back in the pot and cover with stock. Bring to a simmer and cook, uncovered, for 1 1/2 hours. Do not let it boil rapidly.
6. Strain the stew and retain the chicken and liquid. Discard the vegetables. Return the liquid to the pot and simmer to reduce its volume by half.
7. Meanwhile, bring a small pot of salted water to a boil. Add the pearl onions and cook until tender, about 5 to 7 minutes. Drain and set aside.
8. Heat the remaining tablespoon of oil in a small skillet over medium-high heat. Add the mushrooms, season them with salt and pepper and cook for 4 to 5 minutes. Remove from heat.
9. Remove the skin from the chicken; discard the skin. Add the chicken, mushrooms and onions to the reduced liquid.
10. Adjust the seasoning with a generous amount of salt and pepper.
Roast Chicken with Cider Gravy and Cranberry Relish
This recipe serves: 4
Preparation time: 20 minutes
Cooking time: 1 hour
Ingredients
For the chicken:
1 roasting chicken, about 5 lbs.
Salt to taste
Freshly ground black pepper
2 sprigs fresh thyme or 1/2 teaspoon dried
2 sprigs fresh rosemary or 1/2 teaspoon dried
1 lemon, cut into quarters
Extra herb sprigs for garnishing
For the cider gravy:
3 tablespoons butter
3 tablespoons flour
1/2 cup apple cider
1 tablespoon apple cider vinegar
2 cups low-sodium chicken broth
For the cranberry relish:
1 can whole berry cranberry sauce
2 tablespoons finely chopped shallot
Zest of 1 orange
1 tablespoon chopped fresh parsley
Cooking Instructions
For the chicken:
1. Preheat the oven to 375°F. 2. Rinse the chicken with cold water and pat dry. Season with salt and pepper inside and out.
3. Rub the inside of the chicken with thyme and rosemary. Squeeze the juice from the lemon inside the chicken and toss the lemon quarters in the cavity.
4. Place the chicken on a rack in a roasting pan and place it in the oven. Roast until the juices run clear when the thigh is pierced with a knife, about 1 hour.
5. Transfer the chicken to a serving platter and let rest for about 10 minutes. Remove the skin and discard. Carve the chicken and garnish with herb sprigs.
For the cider gravy:
1. Melt the butter in a small saucepan over medium heat. Stir in the flour and cook until the mixture develops a nutty aroma, about 3 to 5 minutes.
2. Whisk in the cider, cider vinegar and chicken broth and simmer, stirring occasionally, for 5 minutes. Season to taste with salt and pepper.
(The leftover gravy can be stored in the refrigerator for up to 3 days.)
For the cranberry relish:
1. In a small bowl, combine the cranberry sauce, shallot, orange zest and parsley.
(The cranberry relish can be made in advance and stored in the refrigerator for up to 5 days. Any leftover relish can also be stored for up to 5 days.)
Roast Chicken with Garlic Mashed Potatoes
This recipe serves: 8
Preparation time: 20 minutes
Cooking time: 1 hour
Ingredients
For the chicken:
1 whole chicken, 6 to 8 pounds
salt and pepper
1 sprig fresh rosemary, or 1/4 teaspoon dried
1 sprig fresh thyme
1 bay leaf
1 medium onion, roughly chopped into 1" pieces
2 carrots, roughly chopped into 1" pieces
2 stalks celery, roughly chopped into 1" pieces
2 cloves garlic, peeled
1/2 lemon
For the garlic mashed potatoes:
1 bulb garlic, unpeeled
splash of olive oil
5 large potatoes (Idaho or russet)
1 1/3 cups low-sodium chicken broth
salt and pepper to taste
Cooking Instructions
For the chicken:
1. Preheat the oven to 400°F.
2. Rinse the chicken with cold water, pat dry and season with salt and pepper inside and out.
3. Stuff the cavity with the rosemary, thyme, bay leaf and peeled garlic. Also put a few pieces of onion, carrot and celery into the cavity.
4. Scatter the rest of the onions, carrots and celery on the bottom of a roasting pan. Place the chicken on top of the vegetables. Squeeze juice from the lemon all over the chicken and add the lemon half to the cavity.
5. Place in the oven. After 15 minutes turn the heat down to 350°F. Roast the chicken for an additional 45 minutes to 1 hour, until its golden brown and crisp and the juices run clear when the thigh is pierced with a sharp knife.
6. Transfer the chicken to a serving platter and let rest for about 10 minutes. Remove the skin and discard. Carve the chicken into serving pieces.
For the garlic mashed potatoes:
1. Meanwhile, place the garlic bulb in an ovenproof dish and drizzle with olive oil. Once the oven has been turned down to 350°F, place the dish, uncovered, in the oven for 15-20 minutes until the garlic is golden brown and soft.
2. Remove from the oven and let cool.
3. Peel the potatoes and cut them in half. Place them in a pot and cover with cold water. Bring to a boil over high heat and simmer until the potatoes are tender when pricked with a fork, about 30 minutes, depending on the size of the potatoes. Drain.
4. Bring the stock to a boil, and turn down to a simmer.
5. Squeeze the roasted garlic bulb to release the roasted garlic in each clove. Mash the garlic with a fork and throw the skins away.
6. Mash the potatoes with a potato masher or fork, or use a food mill. Add the roasted garlic. Slowly add the stock until the desired consistency is reached.
7. Adjust the salt and pepper to taste and serve alongside the chicken.
2. LIVER-Rich source of iron, liver helps maintain good blood health and build muscle. The iron in liver also helps metabolize protein, liver contains much more selenium than most other meats- a cancer fighting antioxidant that helps to detoxify the human liver. Although liver is high in cholesterol, it is very low in saturated fat that can lead to weight gain and health risks.
Nutrients-Vitamins A, B3, B6, BIOTON, FOLATE; iron, selenium; protei
PEPPERED CALVES LIVER
4 peices of calves liver
1 tsp. olive oil
2 tbsp. crushed black pepper
pinch of salt
2 tbsp. chopped fresh herbs
Slice the liver thinly, brush with olive oil and press in black pepper, then sprinkle with salt. Griddle 2 minutes on each side and scatter with herbs. Serve on top of green salad or with a potato.
3. Turkey-Full of vitamins and minerals is an excellent source of low-fat protein. Turkey is a good sauce of the immunity-boosting minerals zinc and selenium, as well as B vitamins, which aid metabolism. As with chicken avoid eating the skin. The darker meat has more iron and zinc.
Nutrients- Vitamins B3, B6, B12; iron, selenium, zinc; protein
TURKEY AND ORANGE CASSEROLE
4 small skinless turkey breast, steaks or legs
2 onoins, minced
2 celery stalks, finely chopped
1 tbsp. fresh herbs
grated zest and juice of two oranges
1 tbsp. vegetable bouillon
watercress to garnish
Place the turkey, onions, and celery in a casserole. Add the herbs, orange rind and juice and season to taste. Mix the bouillon with 2/3 cup boiling water and pour over the turkey.
Cover and cook in a preheated oven at 350 f 1 hour. Garnish with water cress and serve.
Simply Sautéed Turkey Cutlets
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 10 minutes
Ingredients
4 turkey cutlets, about 5 ounces each
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 1/2 tablespoons olive oil
Cooking Instructions
1. Season the turkey cutlets with salt, pepper and then drizzle with olive oil.
2. Place a sauté pan large enough to accommodate all the cutlets over medium-high heat.
3. Add the turkey cutlets and lower the heat to medium. Cook until well-browned on one side, about 4 to 5 minutes. Turn the cutlets over and cook 2 to 3 minutes more.
Roast Turkey Sandwiches with Cranberries and Cream
This recipe serves: 4
Preparation time: 5 minutes
Ingredients
8 slices whole grain bread
1/4 cup low-fat cream cheese
1/4 cup cranberry sauce
1 lb. sliced, roast turkey
4 leaves lettuce
Cooking Instructions
1. Spread 4 slices of bread with cream cheese and the remaining 4 with cranberry sauce.
2. Arrange the turkey on top of the bread slices spread with cream cheese. Place the lettuce leaves on top of the turkey. Finish each sandwich with a slice of bread spread with cranberry sauce.
3. Slice the sandwiches in half and serve.
Turkey and Mushroom Marsala
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 15 minutes
Ingredients
1 1/2 tablespoons olive oil
4 turkey cutlets, about 4 to 6 ounces each
salt to taste
freshly ground black pepper
flour for dredging
8 ounces mushrooms, sliced
1/3 cup Marsala wine
2/3 cup low-sodium turkey or chicken broth
2 tablespoons chopped parsley
Cooking Instructions
1. Heat the olive oil in a large, non-stick skillet. While the oil is heating, season the turkey with salt and pepper and dredge it in flour.
2. Sauté the turkey over medium-high heat until golden brown, about 2 minutes on each side. Transfer the turkey to a platter and keep warm. Leave the skillet on.
3. Add the mushrooms to the skillet, season with salt and pepper and cook, stirring occasionally, until tender. Add the wine, stir with a wooden spoon to release any caramelized bits that may be stuck to the pan and cook until the wine is almost completely evaporated.
4. Add the broth and any juices that have accumulated on the platter. Simmer the broth mixture until it has reduced by half, about 5 minutes.
5. Add the turkey and simmer until the turkey is thoroughly cooked, about 2 to 3 minutes. Remove the turkey to a platter, spoon the sauce over the chicken, sprinkle with parsley and serve.
Turkey Cakes with Roasted Tomato Sauce
This recipe serves: 8
Preparation time: 30 minutes
Chilling time: 60 minutes
Baking time: 3-4 minutes
Ingredients
½ lb. cooked turkey breast, boneless
2 tablespoons coriander, chopped
1 tablespoon chives, chopped
½ teaspoon Sweet Hungarian Paprika
1 cup fresh breadcrumbs (rye or wheat bread)
Grated zest of 1 lime
2 tablespoons fresh lime juice
2 tablespoons gravy or whipping cream
Salt and freshly ground pepper
1 egg, separated
¼ cup polenta (yellow cornmeal, coarsely ground)
2 tablespoons olive oil
Preparation Instructions
1. Cut turkey into cubes and place in food processor, pulsing until finely chopped.
2. Turn into bowl and stir in herbs, paprika, breadcrumbs, lime zest, juice and gravy or whipping cream. Mix until well combined and season with salt and pepper.
3. Add egg yolk and mix.
4. Form into eight ½-inch thick patties and chill well for about an hour.
5. When ready to cook, preheat oven to 350°.
6. Whisk egg white with 1 tablespoon water.
7. Dip patties in egg white, then coat with polenta.
8. Heat a frying pan, heat olive oil, and fry patties for 2 minutes on each side.
9. Place in oven for 3 to 4 minutes. Serve with a roasted tomato sauce.
Note: Roasted sun Dried Tomato Sauce may be purchased at supermarket along with coarsely ground yellow cornmeal.
Turkey Burgers Recipe
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 10 minutes
Ingredients
4 tablespoons fat-free mayonnaise
4 tablespoons barbecue sauce
1 pound lean ground turkey
salt to taste
freshly ground black pepper
1/2 cup fresh, diced tomatoes
4 large leaves of green leaf lettuce
4 whole grain sandwich buns
Cooking Instructions
1. In a small bowl, stir the mayonnaise and barbecue sauce together.
2. Preheat the grill to medium-high.
3. Shape the turkey into 4 patties, about 1/2-inch thick. Season with salt and pepper and refrigerate until ready to cook.
4. Grill the burgers on both sides until they are cooked through, about 6 minutes per side.
5. Toast the rolls on the grill.
6. Top the burgers with the mayonnaise sauce, lettuce and diced tomatoes and serve them on the toasted rolls.
TURKEY PICCATA
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 8 minutes
Ingredients
1 1/2 tablespoons olive oil
4 turkey cutlets, about 4 to 6 ounces each
salt to taste
freshly ground black pepper
flour for dredging
1/2 cup low-sodium chicken broth
2 tablespoons lemon juice
2 tablespoons capers
2 tablespoons chopped parsley
Cooking Instructions
1. Heat the olive oil in a large, non-stick skillet until hot. While the oil is heating, season the turkey with salt and pepper and dredge it in flour.
2. Sauté the turkey over high heat, about 3 minute on each side. Remove to a warm platter and keep warm.
3. Quickly add the chicken broth to the pan and stir with a wooden spoon to release any caramelized bits that may be stuck to the pan. Cook until the broth has reduced by half.
4. Add the lemon juice and capers. Pour the sauce over the turkey, sprinkle with parsley and serve.
Turkey Panini
This recipe serves: 1
Preparation time: 5 minutes
Cooking time: 10 minutes
Ingredients
2 slices rustic Italian bread
1 teaspoon olive oil
2 slices (about 2 ounces) cooked turkey
1 slice Asiago cheese
4 thin slices peeled and cored apple
1 tablespoon cranberry sauce
4 sprigs of watercress, large stems removed
Cooking Instructions
1. Brush one side of each piece of bread with olive oil and lay the bread oil-side down on the work surface.
2. Place the turkey, cheese, apple slices and cranberry sauce on top of one of the slices of the bread. Place the second slice of bread on top, oil-side up.
3. Heat a grill pan over medium heat. Grill the sandwich on each side until golden brown, about 3 to 4 minutes per side.
4. Transfer the sandwich to the work surface, lift one piece of bread and arrange the watercress inside, then replace the bread. Slice the sandwich in half and serve.
Turkey and Roasted Red Pepper Wraps with Tarragon Cream Cheese
This recipe serves: 4
Preparation time: 15 minutes
Ingredients
For the tarragon cream cheese:
1/2 cup cream cheese, low-fat whipped
2 tablespoons minced, sweet onion
1 tablespoon freshly chopped tarragon
For the wraps:
4 large flour tortillas
3/4 pound sliced smoked turkey breast
4 slices roasted red bell pepper, from a jar
4 lettuce leaves, green leaf, bibb or romaine, shredded
Cooking Instructions
For the tarragon cream cheese:
1. In a small mixing bowl, combine the cream cheese, onion and tarragon.
For the wraps:
1. Lay the tortillas out and spread 1 tablespoon of the cream cheese mixture on each of them. Divide the turkey among the tortillas and spread the remaining cream cheese mixture on top of the turkey. Place one slice of the roasted red peppers on each wrap. Divide the shredded lettuce among the tortillas and tightly roll each tortilla into a cylinder, ending with the seam side down.
(The wraps can be stored in the refrigerator for up to 3 days.)
2. Cut the wraps in half on the diagonal and serve.
4. Partridge- Rich in protein, they are an excellent source of all the essential B vitamins, important for a wide range of functions, including digestion and food metabolism. Young birds should be roasted slowly, while older ones are better braised or casseroled.
Nutrients- Vitamins B1, B2, B3, B5, B6, B12; iron, selenium, zinc; protein
BRAISED PARTRIDGE
2 small partridges, cut into portions
6 tbsp. olive oil
2 garlic cloves, crushed
4 sprigs thyme
4 bay leaves
3 celery stalks, chopped
2 tbsp. vegetable bouillon
2 onions, chopped
Put the partridges in a bowl with a marinade made from the other ingredients (except for the onions and 1 tbsp. oil) and season to taste. Leave to marinate overnight. Next day, heat the 1 tbsp. oil in a skillet and brown the partridges. Set aside. Fry the onions in the same pan. Add the remaining marinade and the partridges and cook 30 minutes.
5. Duck- Ducks amino acids help vitamin and minerals to preform their functions effectively and the body to repair cells and strengthen the immune system. The secret to adding it to your weight loss diet is to remove all fat and skin.
Nutrients B2; iron, zinc; protein
DUCK BREAST SALAD
2 tbsp. sesame oil
1 tbsp. white wine vinegar
4 handfuls of mixed salad leaves
2 duck breast, all fat removed
1 tsp. olive oil
1/2 cup pine nuts
In a pitcher, mix the sesame oil and the white wine vinegar and pour over salad leaves. Arrange the salad on four plates, slice the duck breasts and brush with olive oil, then cook on a griddle or in a skillet 2 minutes on each side. Add the pine nuts and cook a further 2 minutes. Place the cooked duck and pine nuts on the salad and serve.
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