Resources
Substitutions
Ketchup
For 1 cup of ketchup, use:
1 cup tomato sauce, 1 teaspoon vinegar & 1 tablespoon sugar
1 cup tomato sauce, 1 teaspoon vinegar & 1 tablespoon sugar
Hot Pepper Sauce
3/4 teaspoon cayenne pepper & 1 teaspoon vinegar can be used to replace 1 teaspoon hot pepper sauce.
Vinegar
1 teaspoon vinegar can be replaced with:
1 teaspoon lemon juice OR 1 teaspoon lime juice
1 teaspoon lemon juice OR 1 teaspoon lime juice
Mayonnaise
1 cup mayonnaise = 1 cup sour cream OR 1 cup yogurt
View more substitutions...
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
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
- Eat a light snack to prevent overeating at buffets.
- Limit alcohol to reduce unwanted calories.
- Bring a healthy low-fat dish to the party.
- Avoid snacking temptations by giving crafts or other gifts instead of baked goods.
- Always keep low-calorie foods like raw produce on hand for snacking.
- Substitute healthful ingredients for those high in calories and fat.
- Team up with a buddy and support and encourage each other to make healthy choices.
- Remember to eat right and exercise most days. Holidays are special days.
- Don't allow the holidays to be an excuse for easing off your exercise routine. Keep it up!
- Celebrate with family and friends in ways that don't center around food.
Save Time & Money
Who doesn't want to save time and money? If you follow these easy time-saving tips, you can have more time to spend with family and friends, and doing what you love!
*Cook all poultry to a safe minimum internal temperature of 165˚F and all other meats at 160˚F as measured with a food thermometer.
- Crockpots are great tools for saving time. Use a crockpot to cook a whole chicken or a large roast while you work or run errands. Then bag and freeze the leftovers for soups or stews later.
- It's easy to skip mealtimes together during the busy week. Try cooking several meals on the weekend to bring your family together when there is no time to be in the kitchen.
- Cooking roast, turkey and chicken ahead then cutting into bite-size pieces before freezing can make tacos, fajitas and soups a snap to prepare when time is short.
- Casseroles are easy to put in the oven and reheat. So, take time to prepare your family's favorites and freeze for the times when you need a quick meal fora large or small group.
- The base of any meal is the protein. It's easy to cook chicken, beef and turkey ahead of time. Then simply freeze it in large or small freezer bags. It will take the guesswork out of cooking on the fly.
- In the summer, fresh vegetables are readily available, so wash and freeze fresh squash, tomatoes, okra, corn and other garden vegetables to use later in stews and casseroles. You will b glad you did.
- For many, cooking a large meal on Sunday is a family tradition. Why not cook two chickens instead of one? It's easy to pull the chicken from the bone and freeze it for later.
- Hamburger meat can be used a million ways. Meals such as tacos, chili, soups and casseroles are popular dishes. Try cooking hamburger meat in large amounts, allow it to cool, and then freeze in freezer bags for later. You simply can't go wrong with this cooking tip.
*Cook all poultry to a safe minimum internal temperature of 165˚F and all other meats at 160˚F as measured with a food thermometer.
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