Resources

Substitutions

Corn Syrup

For 1 cup of corn syrup, try:
1 1/4 cups white sugar & 1/3 cup water OR
1 cup honey

Vinegar

1 teaspoon vinegar can be replaced with:
1 teaspoon lemon juice OR 1 teaspoon lime juice

Bread Crumbs

If you don't have bread crumbs,  use cracker crumbs OR ground oats.  

Hot Pepper Sauce

3/4 teaspoon cayenne pepper & 1 teaspoon vinegar can be used to replace 1 teaspoon hot pepper sauce.
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Tips

Quick & Easy Meals with Turkey

TURKEY SANDWICHES

Spread whole wheat bread slices with your choice of dressing.  Add turkey slices, fresh tomatoes and other vegetables/fruit as desired.  Serve cold.

310 calories / 3.5g fat / 45mg cholesterol / 450mg sodium / 43g carbohydrates / 3g fiber / 25g protein

TURKEY LETTUCE WRAPS

Top Romaine lettuce leaf with turkey slice and raw tomato.  Mash 1/8 avocado and 1 teaspoon lime juice together in small bowl.  Spread onto the tomato/turkey slice.  Roll up and serve.

120 calories / 6g fat / 20mg cholesterol / 240mg sodium / 9g carbohydrates / 2g fiber / 8g protein

HOT TURKEY SANDWICH

Place prepared turkey on a piece of whole-wheat toast.  Top with prepared mashed potatoes.  Complete sandwich by topping with turkey gravy and second slice of toast..

350 calories / 3g fat / 25mg cholesterol / 510mg sodium / 65g carbohydrates / 5g fiber / 17g protein

TURKEY CHEF SALAD

Place Romaine lettuce in bowl or on plate.  Top with raw vegetables, turkey pieces and grated cheese.  Serve with your preferred salad dressing.

220 calories / 9g fat / 60mg cholesterol / 10mg sodium / 8g carbohydrates / 2g fiber / 24g protein

TURKEY CHEESE KABOBS

Place chunks of turkey, raw vegetables and cheese on a skewer.  Serve cold.

150 calories / 9g fat / 50mg cholesterol / 420mg sodium / 5g carbohydrates / 2g fiber / 24g protein

Holiday Survival Guide

  1. Eat a light snack to prevent overeating at buffets.
  2. Limit alcohol to reduce unwanted calories.
  3. Bring a healthy low-fat dish to the party.
  4. Avoid snacking temptations by giving crafts or other gifts instead of baked goods.
  5. Always keep low-calorie foods like raw produce on hand for snacking.
  6. Substitute healthful ingredients for those high in calories and fat.
  7. Team up with a buddy and support and encourage each other to make healthy choices.
  8. Remember to eat right and exercise most days.  Holidays are special days.
  9. Don't allow the holidays to be an excuse for easing off your exercise routine.  Keep it up!
  10. Celebrate with family and friends in ways that don't center around food.

Quick and Easy Meals with Chicken

CHICKEN PIZZA

Use whole grain-pie crust recipe from this site as your pizza crust.  Mix spaghetti sauce with oregano and garlic powder.  Spread on pizza crust just to inside outer edge.  Layer sauce with thinly sliced fresh tomatoes, bell pepper strips and cooked/deboned chicken.  Spread grated cheese on top.  Cook until cheese is melted.  May brown briefly under broiler for a browner color.  For variety, use salsa instead of spaghetti sauce on the crust.

270 calories / 11g fat / 35mg cholesterol / 295mg sodium / 24g carbohydrates / 4g fiber / 15g protein

CHICKEN & DUMPLINGS

Add cooked/deboned chicken to broth on stove.  Heat chicken broth to a rolling boil.  Prepare bakery mix, drop biscuits with 2 cups mix and 2/3 cup low-fat milk.  Drop by spoonfuls into broth.  Cook until dough is sticky.

140 calories / 3g fat / 20mg cholesterol / 300mg sodium / 20g carbohydrates / 1g fiber / 9g protein

CHICKEN PASTA SALAD

Cook rotini pasta according to package directions.  Add any raw vegetables, including any of the following:  broccoli, bell pepper, tomato chunks, cubed yellow squash.  Add 1 cup of any of your favorite bottled salad dressings, like Italian, ranch, etc.

180 calories / 0g fat / 0mg cholesterol / 440mg sodium / 44 carbohydrates / 3g fiber / 5g protein

BUFFALO PULLED CHICKEN SANDWICH

Add hot sauce to chicken.  Let set for approximately 10 minutes.  Grill bun.  Place meat on but and serve.

270 calories / 5g fat / 70mg cholesterol / 1040mg sodium / 21g carbohydrates / 1g fiber / 32g protein


Quick & Easy Meals with Roast Beef

BBQ BEEF SANDWICH

Prepare roast in crockpot or oven.  Let cool.  Shred beef and add barbecue sauce.  Place on sandwich bread or bun.

400 calories / 7g fat / 45mg cholesterol / 440mg sodium / 41g carbohydrates / 8g fiber / 27g protein

SHEPHERD'S PIE

Combine 1 pound cooked roast beef, 1 chopped onion, 1 box cream of mushroom soup, 1 tablespoon ketchup, 1 can drained/rinsed peas and carrots and 1/8 teaspoon pepper, into skillet and heat through.  Spoon beef mixture into 9-inch pie plate.  Prepare 2 cups instant potatoes and spoon over beef mixture.  Bake at 400 degrees for 15 minutes.

190 calories / 5g fat / 40mg cholesterol / 250mg sodium / 20g carbohydrates / 3g fiber / 17g protein

CURRIED BEEF SALAD

Add following ingredients to bowl:  3 cups cubed roast, 1 1/2 cups red grapes (halved), 4 celery ribs (chopped).  In a separate bowl, combine 2/3 cup mayonnaise, 2 tablespoons lemon juice and 1 teaspoon curry powder.  Pour the wet ingredients over the dry and toss to coat.  Refrigerate for about an hour, then add 1/2 cup chopped peanuts and serve.

240 calories / 10g fat / 70mg cholesterol / 210mg sodium / 11g carbohydrates / 2g fiber / 26g protein

SHREDDED BEEF TACOS

Make tacos using pre-cooked roast and add vegetables and cheese.

270 calories / 11g fat / 40mg cholesterol / 20mg sodium / 14g carbohydrates / 3g fiber / 18g protein

SHREDDED BEEF QUESADILLAS


Use pre-cooked roast and place inside a tortilla and add vegetables.  Eat hot or cold.

360 calories / 9g fat / 45mg cholesterol / 190mg sodium / 27g carbohydrates / 3g fiber / 23g protein
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