Tag Archives: Under 400 Calories

Crock Pot Cordon Bleu Turkey Recipe

This turkey recipe will quickly become a favorite!  Slow-simmered turkey breast cutlets are wrapped with turkey ham and cheese and cooked in the slow cooker.  

This low carb dish has 40 grams of protein and only 322 calories per serving!


Crock Pot Cordon Bleu Turkey



Crock Pot Cordon Bleu Turkey
Slow-simmered turkey breast cutlets wrapped with turkey ham and cheese.
Write a review
  1. 8 (4 ounce) turkey breast cutlets
  2. 8 thin slices turkey deli ham
  3. 8 thin slices Swiss cheese
  4. 2 tablespoons butter
  5. 1 (10 3/4 ounce) can cream of mushroom soup
  6. 3 tablespoons sherry
  7. 1/4 teaspoon black pepper
  1. 1. Lightly flatten turkey cutlets between plastic wrap by tapping with the bottom of a skillet.
  2. 2. Place one slice of ham and one slice of cheese on top of each cutlet. Roll up and secure with a toothpick. Wash hands.
  3. 3. In a nonstick skillet over medium heat, melt butter. Brown turkey roll-ups in butter.
  4. 4. Place roll-ups in slow cooker. In medium bowl stir together cream of mushroom soup, sherry and black pepper. Pour over roll-ups in slow cooker.
  5. 5. Cook on low in slow cooker for 4 to 5 hours.
  1. 1 serving: Calories 322, Protein 40 g, Fat 14.4 g (saturated 7.8 g), Cholesterol 117.1 mg, Sodium 583.3 mg, Carbohydrate 4.9 g, Fiber 0 g
Iowa Turkey Federation http://iowaturkey.org/

Spaghetti Squash & Turkey with Thai Peanut Sauce

You don’t have to eat out to enjoy good Thai!  And you don’t have to ruin your diet, either!

This recipe is a unique spin on Thai food – turkey and spaghetti squash ramps up the nutrition without sacrificing flavor.


Spaghetti Squash with Thai Peanut Sauce

Spaghetti Squash with Turkey and Thai Peanut Sauce
Write a review
  1. 4 cups cooked spaghetti squash (about 1/2 a large squash)
  2. 1 (13.5 oz.) can light unsweetened coconut milk
  3. 1/2 cup crunchy peanut butter
  4. 1 tablespoon soy sauce
  5. 1 - 2 tablespoons Surichi (hot chili) sauce
  6. 2 teaspoons Sesame oil
  7. 1 teaspoon dry curry seasoning
  8. pinch of ground ginger
  9. pinch of ground cinnamon
  10. pinch of ground black pepper
  11. a few drops of honey to taste
  12. 1 cup chopped or shredded cooked turkey breast
  13. 1 cup finely chopped green cabbage
  14. 1/2 cup chopped green onion
  15. 1/2 cup salted peanuts
  16. 2 handful of chopped fresh cilantro
  1. Prepare Spaghetti Squash
  2. Bake: Preheat oven to 375 degrees F with the rack in the middle. Put whole squash in a baking dish and bake until you can easily insert a paring knife, about 40 minutes to one hour. Remove squash from oven and let cool about 10 minutes.
  3. Microwave: Pierce your squash about 6 times with a fork or knife (so the steam can release as it cooks) Microwave about 15 minutes, rotating every 5 minutes. Cook until you can easily cut into the squash.
  4. Cut it in half from tip to tip (long ways) and scoop out the seeds with a spoon. Scrape the sides of the squash with a fork until you have removed all the stringy spaghetti.
  5. Sauce
  6. Whisk together coconut milk, peanut butter, spices and honey in a large skillet. Combine with cooked squash. Toss with green onion and chopped peanuts.
  1. This is delicious served hot, chilled or at room temperature.
  2. If desired garnish with cilantro, peanuts, green onion and coconut flake.
Iowa Turkey Federation http://iowaturkey.org/

Check out these other healthy turkey meals:

Hawaiian Turkey Stir Fry

Turkey Wild Rice Salad

Florentine Turkey Meatballs


citrus turkey marinade

Grilled Citrus Turkey Tenderloins

citrus turkey marinade



 This juicy, easy turkey marinade is great on the grill and makes summertime cooking a breeze!


Grilled Citrus Turkey Tenderloins
Turkey can be great on the grill, and this easy marinade makes it happen!
Write a review
  1. Fresh orange juice, lemon juice and lime juice: 2 tablespoons each
  2. Vegetable oil, honey, and chopped cilantro: 1 tablespoon each
  3. chili powder, salt and minced garlic: 1/2 teaspoon each
  4. cumin and pepper: 1/4 teaspoon each
  5. TURKEY TENDERLOINS, cut in half long ways (butterflied): 2
  1. In large self-closing plastic bag combine orange, lemon and lime juices, oil, honey, cilantro, chili powder, garlic, cumin, pepper and salt; seal bag and shake to mix.
  2. Add tenderloins to marinade, seal bag and refrigerate 4 to 6 hours, turning occasionally to marinate evenly.
  3. Prepare grill for direct heat cooking. Cook over hot coals 4 to 5 minutes per side until meat is no longer pink in center, juices run clear, and food thermometer reaches 170 degrees F.
  1. Serves: 4
  2. Nutrition Facts
  3. Total Calories 181
  4. Total Fat 4 g
  5. % Daily Total Fat 19
  6. Cholesterol 70 g
  7. Sodium 336 mg
  8. Total Carbohydrates 7 g
  9. Protein 28 g
Iowa Turkey Federation http://iowaturkey.org/

Breakfast Deviled Eggs Recipe

No, we’re not cooking with turkey eggs.  (And this is a very good explanation why we aren’t.) We’re just adding a little turkey bacon to deviled eggs, to add some great “breakfast” flavor to this classic!

breakfast deviled eggs


Breakfast Deviled Eggs
This is a clever way to enjoy bacon and eggs!
Write a review
  1. 6 hard-cooked eggs*
  2. 2 slices turkey bacon, finely chopped
  3. 3 tablespoons mayonnaise
  4. 1 teaspoon dry dill weed
  5. 1 teaspoon prepared mustard
  1. 1. Wash hands.
  2. 2. Cut eggs in half, remove yolks and place in self-sealing plastic bag. Set whites aside on serving tray. Wash hands.
  3. 3. Place chopped bacon in microwave safe dish and microwave on high for 2 minutes or until desired level of crispness.
  4. 4. Add bacon, mayonnaise, dill weed and mustard to plastic bag. Seal bag and massage to combine ingredients.
  5. 5. When ready to serve, press deviled eggs filling to one corner of the bag. Snip off the conrner and pipe the egg mixture into the reserved egg whites.
  6. 6. Garnish with an additional sprinkle of dill, if desired.
  7. *For added convenience, look for packaged hard-cooked eggs in your grocery store. Or, make your own.
  8. Hard-cooked Eggs: Place eggs in a single layer in a medium saucepan. Run cold water over eggs until the tops are covered with 1-inch of water. Place on heat and bring water to a boil. Remove from heat and cover. Allow eggs to stand for 15 to 17 minutes. Drain water and immediately cool eggs with ice-cold water.
  1. Tip: When traveling with deviled eggs, complete recipe through Step 4 and place the sealed bag in a cooler with ice packs. Place whites in separate container and store in cooler. When ready to serve, continue with Steps 5 and 6.
  2. Makes 6 servings.
  3. Serve with whole wheat toast.
  4. 1 serving: calories 140, protein 7.2 g, fat 11.7 g (saturated 2.7 g), cholesterol 218.9 mg, sodium 169.6 mg, carbohydrate 1 g, fiber .1 g
Iowa Turkey Federation http://iowaturkey.org/
pineapple turkey stir fry

Hawaiian Turkey Stir-Fry

This Hawaiian turkey stir-fry is a a favorite among those who’ve tried it.   Incredibly flavorful and full of veggies,  there’s more than one reason to love this low-calorie meal.

pineapple turkey stir fry


Hawaiian Turkey Stir-Fry
This low-fat stir-fry is an ideal choice for people watching their waistlines.
Write a review
  1. 1 can (8 ounces) unsweetened pineapple chunks.
  2. 2 tablespoons brown sugar
  3. 1 tablespoon cornstarch
  4. 1/3 cup water
  5. 2 tablespoons soy sauce
  6. 2 tablespoons vegetable oil, divided
  7. 1 carrot, cut into 2-inch julienne strips*
  8. 2 celery ribs, thinly sliced
  9. 1 medium red bell pepper, cut into 2-inch julienne strips
  10. 1 medium green bell pepper, cut into 2-inch julienne strips
  11. 1 medium onion, cut into thin wedges
  12. 2 cups frozen sugar snap peas, thawed
  13. 1 pound turkey breast, cut into 1/2-inch strips
  14. *Julienne strips are thin strips the size of matchsticks.
  1. 1. Wash hands.
  2. 2. Drain pineapple, reserving juice.
  3. 3. In a small bowl combine brown sugar and cornstarch. Stir in the water, soy sauce and reserved pineapple juice until smooth; set aside.
  4. 4. In a large skillet or wok heat 1 tablespoon oil for 2 to 3 minutes over medium-high heat. Add carrot, celery, peppers and onion. Cook and stir for 3 minutes.
  5. 5. Add snap peas. Cook and stir about 1 minute longer or until vegetables are crisp-tender. Remove vegetables.
  6. 6. In the same skillet cook and stir turkey in remaining oil for 5 to 6 minutes or until no longer pink.
  7. 7. Stir soy sauce mixture gradually into skillet. Bring to a boil; cook and stir for 2 to 3 minutes or until thickened.
  8. 8. Stir in vegetable mixture and pineapple. Heat through. Serve over rice.
  1. Makes 6 servings.
  2. Serve with: Hot Cooked Rice
  3. 1 serving: calories 205, protein 20.7 g, fat 5.2 g (saturated .7 g), cholesterol 46.9 mg, sodium 404.6 mg, carbohydrate 18.8 g, fiber 2.9 g
Iowa Turkey Federation http://iowaturkey.org/
turkey salad recipe

Turkey Wild Rice Salad with Grapes Recipe

I know, I know.  This is a fairly summery salad, and here in Iowa winter is still hanging around.  But maybe these fresh flavors will trick you into thinking that warmer weather has arrived?turkey salad recipe


Turkey Wild Rice Salad Recipe
This award winning salad from the Iowa State Fair is a great make-ahead meal. Stir in the grapes and cashews just before serving.
Write a review
  1. 2/3 cup mayonnaise
  2. 1/3 cup light sour cream
  3. 2 tablespoons lemon juice
  4. 1/4 teaspoon dried tarragon
  5. 4 cups cubed cooked turkey
  6. 3 cups cooked wild rice
  7. 1/3 cup finely sliced green onion
  8. 1 (8 ounce) can sliced water chestnuts, drained and diced
  9. 1/2 teaspoon salt
  10. 1/2 teaspoon black pepper
  11. 1 teaspoon curry
  12. 1 cup halved green grapes
  13. 1 cup salted cashews
  1. 1. Wash hands.
  2. 2. In a medium bowl, blend together mayonnaise, sour cream, lemon juice and tarragon; set aside.
  3. 3. In a large bowl combine turkey, wild rice, onions, water chestnuts, salt, pepper and curry. Stir in mayonnaise mixture until well blended.
  4. 4. Cover and refrigerate 2 to 3 hours before serving.
  5. 5. Before serving, fold in grapes and cashews.
  1. 1 serving: calories 398, protein 22.1 g, fat 18.2 g (saturated fat 3.7 g), cholesterol 41.9 mg, sodium 280.9 mg, carbohydrate 39.8 g, fiber 3.3 g
Iowa Turkey Federation http://iowaturkey.org/
By the way, here’s another great turkey recipe for summer!

Grilled Turkey Tenderloin Recipe



turkey meatballs

Florentine Turkey Meatballs

These meatballs made with lean ground turkey breast are great for a quick, weeknight family meal.  Packed with protein AND spinach, they are healthy and freeze well.  Serve them with pasta and alfredo or marinara sauce.


turkey meatballs

Florentine Turkey Meatballs
Frozen chopped spinach makes a colorful combination for this meatball recipe. Top with a creamy alfredo or marinara sauce for serving.
Write a review
  1. 1 box frozen spinach, defrosted and well drained
  2. 1 1/3 pound ground turkey
  3. 1 cup finely chopped onion
  4. 3 cloves garlic, chopped
  5. 1 large egg
  6. 1/4 cup milk
  7. 3/4 cup bread crumbs
  8. 1/2 cup grated Parmesan cheese
  9. Salt and black pepper
  10. Extra-virgin olive oil, for drizzling
  1. Wash hands. Preheat oven to 400 degrees F.
  2. In a large bowl thoroughly combine all ingredients except olive oil and mix well.
  3. Form into 12 large balls and drizzle with extra-virgin olive oil and arrange on a nonstick cookie sheet. Bake for 20 minutes or until no longer pink in the middle.
  4. Place balls on dinner plates and top with favorite sauce and garnish with parsley, if desired.
  1. Makes 6 servings. Serve with noodles. 1 serving: calories 332, protein 25 g, cholesterol 121 mg, sodium 568 mg, carbohydrate 14 g, fiber 2 g
Iowa Turkey Federation http://iowaturkey.org/
mini turkey empanadas recipe

Mini Turkey Empanadas

mini turkey empanadas recipe

Katie here – I made these mini-turkey empanadas as part of our big Food Photography day.  To be honest, I didn’t even know what empanadas were, and I was really concerned that the empanadas would be TOO mini.

But they weren’t.  They were perfect.  As soon as they were cool enough to touch, I was sampling them, and my friend and I quickly devoured the extras that weren’t needed for the photo shoot.

Although the pie crust adds some calories, ground turkey breast is so lean that these still come in under 400 calories per serving.  And the filling was so absolutely delicious – I’d use it in a tortilla or on top of nachos, too.

One last thing I have to add – these would be a great snack to freeze and reheat, and of course they’d be great for the big game!


Mini Turkey Empanadas
Write a review
  1. 1 pound ground turkey
  2. 1 cup chopped onion
  3. 1/2 cup chopped green bell pepper
  4. 1 clove garlic, minced
  5. 1 (16 ounce) can tomatoes, drained and crushed
  6. 1 tablespoon chopped parsley
  7. 1 teaspoon dried cilantro
  8. 1 teaspoon cumin
  9. 1/2 teaspoon dried oregano leaves
  10. 1/2 teaspoon crushed red pepper flakes
  11. 1/8 teaspoon black pepper
  12. 2 (15 ounce) packages refrigerated pie crusts (4 crusts)
  1. 1. Wash hands.
  2. 2. In large nonstick skillet over medium-high heat, cook and stir turkey, onion, green pepper and garlic for 5 to 6 minutes or until turkey is no longer pink and vegetables are tender.
  3. 3. Stir in tomatoes, parsley, cilantro, cumin, oregano, red pepper flakes and pepper. Reduce heat to medium and cook 10 minutes, stirring constantly, or until liquid is evaporated. Remove skillet from heat and cool.
  4. 4. Using a 3 inch round biscuit cutter, cut 12 rounds from each pie crust for a total of 48.
  5. 5. Spoon heaping teaspoon of filling in center of each round. Fold pastry in half and pinch edges together to seal.
  6. 6. Lightly coat 2 (15x10x1-inch) baking sheets with nonstick spray. Place empanadas on baking sheets and bake in a preheated 400 degree F oven for 15 to 20 minutes or until mini empanadas are golden brown.
  1. Makes 12 servings (4 per serving)
  2. Serve with sour cream and chopped green onion.
  3. 1 serving: calories 399, protein 8.9 g, fat 22.5 g (saturated 9.1 g), cholesterol 43.1 mg, sodium 386.5 mg, carbohydrate 3.7 g, fiber 1.1 g
Iowa Turkey Federation http://iowaturkey.org/
Turkey Broccoli Brunch Bake Recipe for Breakfast

Turkey Broccoli Brunch Bake

Turkey Broccoli Brunch Bake Recipe for Breakfast

 This family-sized crust less quiche is great for serving a crowd for breakfast or brunch.  Katie likes to mix it up on Christmas Eve and serve Christmas morning.


Turkey Broccoli Brunch Bake
This family-sized crust less quiche is great for serving a crowd for breakfast or brunch. Katie makes it Christmas Eve and serves this Christmas morning.
Write a review
  1. 1 cup chopped turkey ham
  2. 1/3 cup sliced green onion
  3. 1/3 cup finely chopped red bell pepper
  4. 1 (10 ounce) package frozen chopped broccoli, thawed and well drained OR 1 1/2 cups fresh chopped broccoli
  5. 1 cup (4 ounces) shredded mozzarella cheese
  6. 3 eggs
  7. 2 cups low-fat milk
  8. 1 cup all-purpose OR whole wheat flour
  9. 1/4 cup grated Parmesan cheese
  10. 1/2 teaspoon lemon pepper seasoning
  11. 1/2 teaspoon dried basil leaves
  1. 1. Wash hands.
  2. 2. Arrange turkey ham in a greased 13x9x2 inch baking pan. Top with green onion, red pepper, broccoli and mozzarella cheese.
  3. 3. In a large bowl combine eggs, milk, flour, Parmesan cheese, lemon pepper seasoning and basil. Beat together with a wire whisk until smooth. Pour evenly over turkey mixture in baking dish. Cover and refrigerate up to 24 hours, if desired.
  4. 4. Bake, uncovered in a preheated 425 degree oven for 30 minutes or until a knife inserted near center comes out clean.
  1. 1 serving: 205 calories, protein 16.6 g, fat 8.5 g (saturated 3.7g), cholesterol 112.4 mg, sodium 551.5 mg, carbohydrate 18.2 g, fiber 1.7 g
Iowa Turkey Federation http://iowaturkey.org/