Italian-Style Turkey and Spinach Pasta Roll-Ups ~ Healthy

Italian-Style Turkey and Spinach Roll-Ups, Clean Eating

As shared from the kitchen of Once Upon a Plate, by Mari

www.onceuponaplate1.com

Recipe yields 8 rolls,  (1 roll per serving)

Ingredients:

1 teaspoon extra-virgin olive oil

1 small onion, finely chopped

2 cloves garlic, minced

1 teaspoon dried oregano or Italian seasoning blend

1 pound ground lean turkey breast

1 28-ounce can whole tomatoes in juice
1 to 2 Tablespoons good red wine (optional)

1 teaspoon salt

8 dried lasagna noodles (high-protein, whole-wheat, or whole-grain)

1 10-ounce package frozen chopped spinach, thawed

1 15-ounce container nonfat ricotta cheese

1 egg

3/4 cup shredded reduced-fat mozzarella cheese

Directions:

In a large skillet, heat olive oil over medium heat. Add onion and cook until softened, about 5 minutes, add a teaspoon or two of water to the pan to help wilt the minced onion. Add garlic and cook another minute. Turn heat to medium-high and add ground turkey, breaking it up with a spatula until meat shows no sign of pink. Stir in dried herb(s), then add tomatoes, the wine (if using) and salt. Reduce heat to low, stir, cover and allow to simmer for 20 minutes, occasionally stirring and breaking up tomatoes with a spoon or spatula.

In the meantime, bring a large pot of water to boil. Cook pasta according to package directions, drain, rinse and lay out in a single layer on a piece of wax paper or aluminum foil (to prevent sticking to each other.)

Preheat the oven to 400°F. Squeeze remaining moisture from thawed spinach and place in large bowl. Add the ricotta cheese, beaten egg and a 1/4 cup mozzarella cheese to bowl. Stir until well combined

Spread one cup of cooked tomato sauce into bottom of a 9 x 10-inch casserole dish. Lay a cooked lasagna noodle in a perpendicular position in front of you. Use your fingers to spread 1/8th of the ricotta mixture evenly on the noodle and roll it up. Place the rolled pasta seam side down, into the casserole dish. Repeat with all noodles. Spread remaining tomato sauce over roll-ups, then top with the remaining 1/2 cup mozzarella

Bake, covered with foil, for 20 minutes. Remove foil and broil for 5 minutes or until the rollups are browned and bubbly.

Nutrients per serving: Calories: 234, Total Fat: 3 g, Sat. Fat: 0 g, Carbs: 27 g, Fiber: 5 g, Sugars: 7 g, Protein: 28 g, Sodium: 508 mg, Cholesterol: 76 mg. This recipe also provides 90% of your daily requirement of vitamin A, as well as 366mg of calcium.

Recipe adapted from The Best of Clean Eating: Over 200 Mouthwatering Recipes to Keep You Lean and Healthy

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Turkey Mini-Meatballs with Chipolte-Honey Glaze ~ Healthy!

Turkey Mini-Meatballs with Chipolte-Honey Glaze ~ Healthy!
As shared from the kitchen of Once Upon a Plate ~ by Mari
Makes 16 meatballs or about 34 mini-meatballs
8 Servings 
(2 large meatballs each = about 149 calories, 7 g fat/2 g sat fat, 17 g protein, 5 g. carb, 0 g fiber)
Meatballs:
1 1/2 pounds ground turkey
1/2 yellow onion, minced
2 garlic cloves, minced
1/2 teaspoon fine salt
1/4 teaspoon freshly ground pepper
For sauteeing ~ 1 Tablespoon olive oil
Preheat oven to 375˚F
Mix all ingredients, except oil, until combined, don't overmix. Form into 16 meatballs, (for mini-meatballs form into 1-inch balls)
Heat oil over medium-high heat in a large ovenproof skillet; add meatballs and cook until nicely browned on all sides (about 10-12 minutes--reduce time by a few minutes for mini-meatballs.)  When cooked transfer skillet to oven and bake 5 minutes.
Glaze:
1 to 2 Tablespoons chopped chipotle in adobo sauce
2 Tablespoons honey
While meatballs are in oven mix both ingredients together in a small bowl.
Remove skillet from oven and pour honey mix over meatballs; swirl pan to coat meatballs and cook briefly over medium heat to slightly reduce glaze, swirl pan again to coat each meatball.


Serve hot or warm. Enjoy!


Recipe adapted from "Everyday Food" magazine






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Ginger Beef or Chicken Patties with Lime Noodle Salad

Ginger Beef or Chicken Patties with Lime Noodle Salad
As shared from the Kitchen of Mari's Once Upon a Plate

Yields 2 very generous meal size servings

Ingredients:

4 ounces thin rice "cellophane" noodles* (for alternatives see note below)

Veggies:
Fresh mint leaves, and/or cilantro leaves, a few or up to 1/2 cup
Handful snow peas, sliced and blanched
Handful cherry tomatoes, halved
One or all of the following:
2 or 3 thinly sliced scallions (green onions) (plus extra for patties, see below)
1/2 small red onion, thinly sliced
1/2 red or other color bell pepper, thinly sliced


For the Gingered Meat Patties:

8 to 10 ounces ground meat: (one of the following: beef, buffalo, chicken, turkey or pork)
¼ cup Chinese oyster sauce, Use Lee Kum Kee Premium Oyster Sauce if at all possible
1 tablespoon finely grated fresh ginger
2 green onions (scallions) finely chopped 1 or 2 cloves garlic minced

Optional (for more flavorful patties):
3 teaspoons very dry sherry (not cooking sherry)
1 or 2 teaspoons soy sauce

For frying the patties:
1 tablespoon  vegetable oil


Dressing:

2 tablespoons fish sauce (May omit and use 1 tablespoon water mixed with 1 tablespoon dark soy sauce, instead.)
2 ½ to 3 tablespoons lime juice
1 ½ tablespoon sugar (more if you like) 
Optional If you like it spicy: Add a few drops or more of your favorite hot sauce (such as Sambal Oelek, or Sriracha, etc.)

 Method:
If using rice noodles: Place the noodles in a bowl and cover with boiling water. Set aside for 5 minutes or until soft. Drain and run under cold water until cold. Set aside.
If using traditional egg pasta noodles:  Cook until al dente (don't overcook), drain and run under cold water until chilled. Set aside.


Chop half the mint and/or cilantro leaves, and two finely chopped scallions, place in a bowl with the ground meat, oyster sauce and ginger (and sherry and soy sauce if using.) Mix well to combine. Heat the oil in a non-stick frying pan over medium heat. Divide the ground meat mixture into small patties and cook for 2–3 minutes each side or until cooked through. (I make the patties about the size of a half-dollar, or just a bit larger.)


Place the noodles in a bowl with the snow pea, tomato, onion and remaining mint and/or cilantro leaves and toss to combine. Combine the fish sauce, lime juice, sugar (plus hot sauce if using) and stir well to dissolve sugar; pour over the noodles. .Add the patties to the salad to serve.


* Alternately:  Use angel hair pasta or very thin spaghetti (cooked until al dente), and rinsed with cold water until chilled.  I usually use Barilla brand whole grain very "Thin Spaghetti".

Note about the oyster sauce: Of all the brands I've tried  Lee Kum Kee brand is by far the best. And don't worry if you detest oysters ~ this really doesn't taste like oysters at all, it just adds a deeply rich savory and slightly sweet balance to the meat.


Recipe loosely inspired from a Donna Hay recipe

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Asian-style Mini Pork or Chicken Burgers with Cilantro Sweet Chili Slaw

Spicy Asian Style Mini-Burgers with Sweet Chili Slaw

Makes eight 2-ounce (mini-burgers) or four 4-ounce burgers

from the Kitchen of Once Upon a Plate

Important: At least an hour before planning to cook them make patties as directed and refrigerate for at least 1 hour, up to 8 hours. *

Ingredients:

1 pound lean ground pork, chicken or turkey

2 tablespoons Panko (dry Japanese bread crumbs)

1 small to medium size Granny Smith apple, peeled (if desired), and very finely diced or coarsely shredded

1 tablespoon finely grated fresh ginger root ~ do not substitute (omit if unavailable)

1/2 teaspoon ground white pepper

1 to 2 teaspoons hot chili sauce ( Sriracha or Sambal Oelek ), more if you like spicy

1 garlic clove, finely minced

1 tablespoon fresh lemon juice, and 1 teaspoon grated zest

1 tablespoon soy sauce

1 tablespoon scallions, thinly sliced (white and green parts)

2 to 3 tablespoons cilantro leaves (or flat leaf parsley), finely chopped

Spicy Mayo Spread (Can make ahead, refrigerate):

1/2 cup Best Foods (Hellmann's) mayonnaise, mixed with 1 teaspoon Sriracha or Sambal Oelek Hot Sauce, (add more to taste)

For the Slaw: (Mix together at the last minute while burgers cook as it quickly wilts)

2 cups finely shredded cabbage (lightly packed)

1 tablespoon cilantro leaves, chopped

1 tablespoon scallion (white and green parts), thinly sliced

2 to 3 teaspoons (or to taste) Sweet Chili Sauce

Optional Garnishes:

Additional Cilantro leaves

Chopped Cashews or Peanuts

Drizzles of dark, flavorful Sesame oil

Additional hot sauce, or sweet chili sauce

To make the patties:

Important: Refrigerate for at least 1 hour (up to 8 hours) This step is necessary to firm the patties so they hold their shape while cooking (there is no egg to bind them in this recipe)

Place the ground meat of choice in a medium-large mixing bowl. Add the remaining ingredients, mix thoroughly so ingredients are evenly distributed through the meat. Shape into 8 mini burgers, or 4 regular size burgers. Chill in refrigerator for at least 1 hour.

To cook:

Preheat a heavy frying pan (well seasoned cast iron works great) over medium heat until hot. Add about 1 tablespoon vegetable oil. Add meat patties to hot oil (don't crowd). Cook for 6 to 7 minutes per side (depending upon how thick the burgers are), turning once, until meat is thoroughly cooked. (Mini burgers cook more quickly) Remove to a plate and allow to rest for 5 minutes; keep warm by tenting loosely with foil

To assemble:

Toast bun halves until golden, spread lower portion of bun surface with a generous amount of spicy mayonnaise, place burger on mayo, top generously with sweet-chili slaw and offer addtional condiments if desired.

*Note: The patties must be made ahead and allowed to chill in the refrigerator to help them hold their shape while cooking.

I serve the burgers on my own homemade sandwich buns, however, they would be wonderful in pita, on whole wheat buns, etc.

Enjoy!

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Creamy Turkey Soup with Herb Drop Dumplings

From the kitchen of Once Upon a Plate

Many times when I'm cooking I don't use a recipe, that's what makes cooking a fun and creative outlet for me. I think many of us home cooks do the same thing. But it can be aggravating if you are one who must have a recipe to follow, so I apologize in advance. This is another one which I'll describe rather than give an exact recipe.

But it's okay! Just follow your instincts adjust to the thickness you're looking for, and taste and season until you're satisfied.

I'll admit, I'm not a fan of shredded poultry in my chicken or turkey salads, ditto with my chicken or turkey soups; so I usually always make the chunky kind.

No "mystery" shreds; I like to see and taste the chunks, and they fit on the fork or soup spoon much more neatly, too but if you like shreds, by all means!

Creamy Turkey Soup with Herb Drop Dumplings

Use any vegetables you happen to like, or have on hand. My favs for this soup are onions, celery, carrots and (frozen) peas. Add the peas just before serving long enough to heat through, so they remain a bright green.

First, prepare the Beurre Manie (see below), and set aside. I like chunky chicken or turkey soups, not shredded so I cube the cooked meat.

In the soup pot heat about a tablespoon of vegetable oil, add the chopped onions & stir occasionally until just translucent. Add the sliced carrots, stir for a minute or two then add the celery.

Add chicken stock or broth to the pot, (add as much in volume as soup you would like to make). Add a sprig of thyme and/or a bay leaf if you like.

Bring to a simmer and allow to simmer until carrots are tender.

While vegetables are simmering make the Beurre Manie (recipe follows).

When veggies are tender, remove the thyme sprig & discard. I add about a cup of non-fat or low-fat milk until hot, then proceed ~

Blend in as much Beurre Manié , a bit at a time allowing the soup to simmer and thicken until it is to your liking, adding more Beurre Manie to achieve consistency you prefer.

Gently stir in the cooked turkey chunks and heat through; then stir in the frozen peas, they take no time to thaw and warm through.

Black Pepper and Herb Drop Dumplings

This is essentially a quick mix (like Bisquick), but with no hydrogenated fats.
Can mix these ingredients (omit herbs and pepper) and use in place of bisquick in any recipe.

1 1/8 cups flour
1 tablespoon baking powder
1/2 to 1 teaspoon teaspoon sugar
1/4 teaspoon salt
2 1/2 tablespoons vegetable oil

Mix together dry ingredients.
Add oil and combine using pastry cutter or 2 knives or pulse in food processor until blended

To make the dumplings ~

To the above dry mix, add about 1/2 cup of milk (I use non or low fat), may need a little more. Add enough to make a slightly soft dough
Herbs: Your choice, and as much as you like of fresh, minced herbs (can substitute dry herbs) I always add finely chopped fresh parsley, too.
Freshly ground black pepper (we like a generous amount)

Before serving soup, drop dough by spoonfuls onto boiling soup (or stew), Reduce heat, cook uncovered 10 minutes. Cover pot, cook additional 10 minutes.
Makes about 6 dumplings (depending upon size.)

* Beurre Manié: Literally; "hand butter".

In this magical French thickener equal amounts of butter and all-purpose flour are blended together to form a smooth paste, to be added to hot liquid, then simmered acting as a thickening agent. I double the amount, and store any unused portion in the refrigerator for later use.

Surprisingly, even though the flour is not cooked ahead of time, there is no raw flour taste when using this thickener.

I just mix it up as I need it (equal amount of soft butter and all- purpose flour, blended until smooth) no need to form into balls. Or you can make it in advance & shape it into convenient to use balls, to have on hand to thicken gravies, stews, soups and such.

4 tablespoons all-purpose flour
4 tablespoons butter

Method:
Blend butter and flour well; shape into 4 to 6 balls. Refrigerate if not using right away.

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Evil Jungle Prince with Chicken (or Vegetables)

Evil Jungle Prince with Chicken (Or Vegetables)

4 servings

From the Once Upon a Plate blog ~ In this case evil translates to tasty!

The delicious and spicy stir-fry is served atop a bed of chopped cabbage. There are many versions of this recipe, I devised this one from several I found on the internet. I hope you enjoy it as much as we do.

Ingredients:

1/2 pound boneless, skinless chicken or turkey (or lean, boneless pork)
1/2 pound mixed vegetables ~ see suggestions below
4 small red chili peppers (I use fresh Thai chilis)
1/2 stalk lemongrass
2 kaffir lime leaves (optional)
2 tablespoons vegetable oil
1/2 cup coconut milk
2 tablespoons fish sauce (I use 1 tablespoon fish sauce, and 1 tablespoon soy sauce; you can omit the fish sauce and use 2 tablespoons soy sauce instead.)
15 basil leaves
1 to 3 cups cabbage chopped

If you choose to include meat in the recipe, thinly slice chicken or turkey or pork into 2-inch strips. Next cut veggies into thin strips or slices.

I like to stir fry the chopped cabbage in a little oil for just a minute or two to soften it just slightly and allow the cabbage to mellow in flavor. I plate it on a warmed platter or serving dishes and keep it warm while making the remainer of the recipe.

The traditional recipe indicates to simmer the meat and vegetables together in the coconut milk mixture, but I prefer to cook them first then simmer briefly in the sauce.

I stir fry the meat next over high heat, in a little oil until just barely done, then set aside. Stir fry vegetables of choice until crisp tender, set aside with the chicken while continuing with recipe.

Grind together red chili peppers, lemon grass, and kaffir lime leaves in a food processor or with a mortar and pestle.

Heat oil and sauté pepper mixture for two to three minutes. Stir in coconut milk and cook for one to two minutes. Add the cooked chicken (or other meat, if using) and stir well to heat throughout. Reduce heat to medium-low. Stir in fish sauce and basil. Serve on bed of chopped cabbage.

Note: Some suggestions for the mixed vegetables~ bell peppers (any color), string beans, water chestnuts, cherry tomatoes, bamboo shoots, miniature corn, asparagus, cucumbers, zucchini, Japanese eggplant, mung bean sprouts, mushrooms.

I hope you enjoy!

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Spicy Chicken* , Cucumber and Mint Salad

With huge thanks to Pam at "Sidewalk Shoes" for sharing this recipe from Donna Hay’s Magazine.

Spicy Chicken, Cucumber and Mint Salad
Serves 4

2 tablespoons vegetable oil
500g chicken mince (just over 17 ounces ~ so I just use a pound/16 ounces) *
3 cloves garlic, crushed
2 birdseye chillies, chopped*
1 1/2 tablespoons fish sauce*
2 tablespoons lime juice
2 teaspoons brown sugar
1 Lebanese or European ("hot house") cucumber, thinly sliced
1 red onion, thinly sliced
1/4 cup Vietnamese mint leaves*
1/4 cup spearmint leaves*
1/4 cup round mint leaves*

Heat the oil in a large frying pan or wok over high heat. Cook the chicken (or your choice of meat), in batches, for a few minutes-- until browned, break up any big chunks with a wooden spoon. Add the garlic and chilli and cook for 1 minute. Stir-in the fish sauce, lime juice and sugar. To serve, toss the cucumber, onion, and mint with the meat mixture.


* NOTES:

1.) You may substitute ground beef, turkey or pork for the chicken. I'm going to try it with prawns as well.

2.) If you don't care for fish sauce, substitute soy sauce (diluted with a bit of water), or perhaps Oyster Sauce.

3.) The first time I made this I substituted a fresh finely minced jalapeno pepper for the birds eye chilis ~ the second time I made it I used dried red chili flakes to taste, both worked very well in this recipe.

4.) I use a mix of common mints that grow in my garden, and cut the amounts substantially ~ 1/4 cup, loosely packed or less is plenty for our tastes ~ I just like a hint of mint.

Recipe adapted from Donna Hay's magazine.

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Grilled Turkey Burgers with Middle Eastern Flavors on Pita Bread

This is best made with dark meat ground turkey; I didn't have that so I used white meat ground turkey and added a a little extra olive oil and scant tablespoon of water to make up for the lack of turkey fat. (I'd rather eat olive oil than turkey fat any day! :))

Turkey Burgers with Middle Eastern Flavors, on Whole Wheat Pita Bread and Spicy Cucumber Salad

Serves 4

1 1/2 lb. ground turkey meat (because of our dietary requirements I reduce the amount of turkey, 4 ounce patties are about right for us.)

2 medium cloves garlic

Kosher salt

1/4 cup lightly packed chopped fresh mint

1/4 cup lightly packed chopped fresh parsley

2 tablespoons olive oil

2 teaspoons sweet paprika

1 teaspoon ground cumin

1/2 teaspoon ground coriander

1/4 teaspoon cayenne

Cucumber and Yogurt Sauce (recipe follows)

In a large bowl break the meat into large pieces . Mince the garlic, sprinkle with 1 1/2 teaspoon salt, and mash to a paste. Gently mix the garlic paste, mint, parsley, olive oil, paprika, cumin, coriander, and cayenne into the turkey. Shape, the meat into 4 equal 1-inch-thick patties. Refrigerate, uncovered, for at least 20 minutes and up to 4 hours.

Prepare a medium charcoal or gas grill fire (or stove-top grill pan.) Grill the burgers until nice grill marks appear and just cooked through (an instant-read thermometer inserted in a burger should read 165 degrees F), 4 to 6 minutes per side.

Serve with Whole Wheat Pita Bread (click for the recipe) and Cucumber and Yogurt Sauce.



Cucumber and Yogurt Sauce

Makes about 1 cup (I love this, so I always make a little extra)

1/2 cup peeled, seeded, and finely diced English cucumber

2 tablespoons finely chopped red onion

Kosher salt

1/2 cup plain whole-milk or lowfat yogurt, preferably Greek (I use non-fat Greek yogurt)

2 tablespoons finely chopped fresh cilantro

Pinch of sugar

Pinch of cayenne or Aleppo pepper; more to taste

Combine the cucumber, onion, and 1 teaspoons salt in a bowl. Allow to set at room temperature for at least 20 minutes. Drain off the liquid and rinse to remove excess salt. Drain well and taste a few pieces; if it is still salty, rinse and drain again.

In a small bowl, combine the cucumber and onion with the yogurt, cilantro, sugar, and cayenne or Aleppo pepper. Let sit for 30 minutes for the flavors to develop.

Season to taste with salt and cayenne.

Adapted from "Fine Cooking" magazine # 94

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