Patti's Pantry
Looking for a fast dinner? This recipe uses ground turkey breast, which is high in protein, but very low in fat. It contains beans, which adds about 6-8 grams of fiber for 1/2 cup, and salsa for a little spice.
The turkey: Ground turkey breast is more expensive than ground turkey. Why? It’s higher in protein and lower in fat than regular ground turkey! The fat content for 4 ounces of ground turkey is 17 grams. The fat content for 4 ounces of ground turkey breast is 1.5 grams. Big difference!
The beans: If you use dried beans, they’re perfect as is. If you prefer the shortcut of canned beans, open the can, put the beans in a colander and rinse well. Rinsing removes about 70% of the sodium!
The salsa: Cooking salsa decreases the “heat”. If you normally like medium salsa, use a jar of “hot”. Even the short cooking time will make it taste milder.
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| Ground Turkey Breast | 20 ounce package |
| Black Beans | 15 ounce can |
| Salsa | 15 ounce jar |
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Cook the ground turkey breast thoroughly, breaking the meat into small pieces. When cooked, add the rinsed beans and the jar of salsa. Heat through. Serve with a large salad or a steamed green vegetable. Voilà! Dinner in 15 minutes. |
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Salmon Fillets |
4 Fillets |
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Orange Marmalade |
6 Tablespoons |
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Horseradish |
2-3 Tablespoons |
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Place salmon fillets in an oven safe baking dish. In a small bowl combine the orange marmalade with the horseradish. Coat each filet generously with the marmalade/horseradish mixture. Bake in a 350 degree oven for 15-20 minutes. |
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Chicken Breasts |
4, whole or butterflied |
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Spicy Mustard |
4 Tablespoons |
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Salsa |
4-8 Tablespoons |
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Place boneless, skinless chicken breasts in an oven-proof baking dish. Top each chicken breast with about 1 tablespoon of spicy mustard. Spoon 1-2 tablespoons of salsa over the mustard. Bake at 350 degrees for about 30 minutes (cooking time may vary depending on the thickness of the chicken breasts). |
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Red Onion |
1, sliced |
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Black Beans |
12 ounce can, rinsed well |
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Chicken Breast |
8 ounces, cooked & shredded |
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Salsa |
6-8 ounces |
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Sauté one sliced red onion in a frying pan using Pam or other cooking spray. Add one 12-ounce can of black beans, rinsed well. Add 8 ounces of cooked, shredded chicken breasts. Add 6-8 ounces of salsa (mild to hot, your choice). Heat ingredients together. Spoon into whole wheat tortillas. Add fat-free or low-fat sharp cheddar cheese if desired. |
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Honey Teriyaki Salmon |
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| Wild Salmon | 4 ounce piece |
| Honey | 1 Tablespoon |
| Teriyaki Sauce | 1 Tablespoon |
| Add one tablespoon of honey and 1 tablespoon of teriyaki sauce to a frying pan. When it is blended, add the salmon and cook through. It tastes delicious if you allow the salmon to blacken. Enjoy! | |