Fitness4Her

Women's Fitness

Turkey Marinara

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If you are looking for a way to enjoy the comforting taste of pasta and marinara but want to watch your ingredients, this version of turkey marinara is truly tasty. Many of the jar type marinara sauces found in the grocery store are laden with sugar, but fresh tomatoes, garlic, onion and Italian seasoning can give you the same flavor with a lot less calories. Remember to remove the smell or garlic from your hands, just rub them along the surface of a stainless steel sink or use a stainless steel bar, sold at department and kitchen specialty shops.

4 oz cooked lean turkey
1 small onion, chopped
1 small tomato, chopped
2 tsp crushed garlic
1 to 2 tsp Italian seasoning
2 to 4 tsp olive oil

Directions:

1. Saute onion on medium heat.
2. When onion become transparent, add tomato pieces.
3. Add turkey and garlic.
4. Saute all ingredients for 2 to 3 minutes.
5. Serve over whole-wheat zita.
6. Top with 1 scoop low-fat ricotta cheese.
7. Enjoy with a salad on the side.

Health Benefits:
A great source of protein, antioxidants, and vitamins. This dish is low in saturated fat, low in cholesterol, low in sugar, low in calories and low in sodium. Garlic provides anti-inflammatory benefits that protect the heart and other organs in the body. It can also help the body to metabolize iron more efficiently and is a natural aid in digestion.

Mediterranean Turkey Wrap

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Most of the time, I don’t specify one brand over another. However, this tasty light cheese from Laughing Cow is only 35 calories for a delicious and nutritious treat.

2 deli thin slices of turkey
1 wedge of Laughing Cow Mozzarella, Dried Tomato and Basil Spread
1 whole-wheat wrap
1 tsp balsamic vinegar

Directions:

1. Sprinkle turkey slices with balsamic vinegar and set aside.
2. Lay wrap out on plate or cutting board.
3. Spread one side of wrap with Laughing Cow cheese.
4. Layer with turkey slices.
5. Beginning with one side, roll wrap inward, careful not to tear the wrap.
6. Enjoy!

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, this nutritious wrap will fill you up but not out. It’s great for breakfast, snacks or lunch and it’s packed with protein to feed all the cells in your body.

Turkey Hummus Tomato Sandwich

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This sandwich is truly amazing in flavor. A great combination of salty, sweet and spicy that is as nutritious as it is delicious.

2 slices whole wheat bread
Hummus
2 or 3 slices lean, white meat turkey
1 or 2 slices tomato
1 tsp cranberry sauce

Directions:

1. Toast bread.
2. Spread hummus lightly onto bread slices.
3. Add turkey and tomato.
4. Drop cranberry sauce onto turkey.

Health Benefits:
High in protein and fiber, this sandwich is ideal because it is low in saturated fat, low in cholesterol, low in calories, low in sugar and low in sodium. The tomato and cranberry sauce provide the antioxidant benefits you need to be heart healthy along with the excellent choice of lean turkey to make this a great choice when watching your waistline.

Karen’s Famous Turkey Meatballs

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This is my signature recipe and I am so excited to share it with all of you. Growing up in an Italian family, meatballs were a mainstay in our home. I love to cook with turkey meat and over the years I have perfected this Italian dish by making these turkey meatballs as tasty as their sausage and beef counterparts.

1 package lean ground turkey ( 1-2 lb)
1/3 cup Italian seasoned bread crumbs
1 tsp garlic
1 tsp low fat grated cheese
Pinch black pepper / Pinch red pepper
1 egg
1/4 cup fat-free ricotta cheese
1/4 cup water
1/2 tsp Italian seasoning

Directions:

1. Mix ingredients together in a large bowl.
2. Using a scooper form uniform size meatballs.
3. Place on ungreased baking pan.
4. Bake at 350 degrees for 25 to 30 minutes.
5. Wipe off extra fat.

Health Benefits:
Turkey is a heart healthy choice for protein and very low in fat. Low in cholesterol, low in sodium, low in calories, low in sugar, turkey meat can be substituted in many dishes for the health conscious. Small steps like substituting turkey for pork, olive oil in place of vegetable oil and cooking with low fat and fat free cheeses will help you to whittle your waist and cut calories.