The Emory Heart & Vascular Center has many healthy recipes to help you keep your menu heart and waistline friendly! Spice up your table with our cornbread crusted turkey and lower fat Mac and Cheese recipes! You can find more information on these recipes and other weight management and heart healthy recipes from Emory Healthcare by visiting: http://www.emoryhealthcare.org/healthy-recipes/.
Cornbread Crusted Turkey
Cornbread Crusted Turkey Recipe Ingredients:
- 1 cup low-fat buttermilk
- 1 Tbsp Dijon mustard
- 4 skinless turkey fillets (3 oz each)
- 4×4 square of prepared cornbread
- 1 egg white (or substitute liquid egg white)
- 1 cup low-sodium chicken broth
- 1 Tbsp cornstarch
- 1 lb frozen baby carrots
- 1 Tbsp fresh sage – rinsed, dried, and chopped (or 1 tsp dried sage)
- 1 Tbsp butter
Cornbread Crusted Turkey Recipe Preparation
- Preheat oven to 350 F. Combine buttermilk and Dijon mustard. Mix well.
- Add turkey fillets to buttermilk mixture to marinate for 5-10 minutes while preparing cornbread.
- Grind cornbread in a food processor, or use your fingers to make coarse crumbs.
- Place breadcrumbs on a baking sheet and dry in a 300 F. oven or toaster oven for 4-5 minutes. Do not brown.
- Pour breadcrumbs into a dry, shallow dish. Put egg white in a separate bowl.
- Remove turkey from the buttermilk and dip each fillet first in the egg white and then in the cornbread crumbs to coat. Be sure to discard leftover buttermilk mixture and cornbread crumbs.
- Place breaded turkey fillets on a baking sheet, and bake for 10-15 minutes (to a minimum internal temperature of 165 F).
- While the turkey is cooking, combine chicken broth, cornstarch, carrots, sage and butter in a medium saucepan.
- Bring to a boil over high heat, stirring occasionally. Lower temperature to a simmer.
- Simmer gently for about 5 minutes, or until the butter is melted, the sauce is thick and the carrots are warm. Serve each 3-ounce turkey fillet with 1 cup of carrots and sauce mixture.
Nutritional Information Per Serving
Yield: 4 servings (serving size 3oz turkey, 1 cup carrots and sauce mixture)
- Calories: 285
- Total Fiber: 3 grams
- Total Fat: 6 grams
- Protein: 29 grams
- Saturated Fat: 3 grams
- Carbohydrates: 29 grams
- Cholesterol: 48 milligrams
- Potassium: 378 milligrams
- Sodium: 420 milligrams
Healthier Mac n’ Cheese
If you are planning on serving Mac and Cheese, try this lighter version that will please the whole family. The recipe combines reduced fat cheddar cheese, sour cream and cottage cheese to create a scrumptious side dish or entree.
Healthier Mac n’ Cheese Recipe Ingredients:
- 4 cups cooked elbow macaroni (about 2 cups uncooked)
- 2 cups (8 ounces) shredded reduced-fat sharp cheddar cheese
- 1 cup 1% low-fat cottage cheese, use food processor until smooth
- 3/4 cup nonfat sour cream
- 1/2 cup skim milk
- 2 tablespoons grated fresh onion
- 1 1/2 teaspoons reduced-calorie, reduced fat stick margarine, melted
- 1/4 c egg substitute
- 1 tablespoon Dijon mustard
- Vegetable cooking spray
- 1/4 cup dry breadcrumbs
- 1 tablespoon reduced-calorie, reduced fat stick margarine, melted
- Spices: 1/4 teaspoon salt, 1/4 teaspoon pepper, 1/4 teaspoon paprika, Fresh Italian flat leaf parsley, chopped
Healthier Mac n’ Cheese Recipe Preparation
Combine first 11 ingredients; stir well and spoon into a 2-quart casserole coated with cooking spray. Combine breadcrumbs and next 2 ingredients; stir well. Sprinkle over casserole. Cover and bake at 350° for 30 minutes. Uncover; bake 5 minutes or until set. Garnish with fresh parsley.
Nutritional Information Per Serving
Yield: 6 servings (serving size: 1 cup)
- Calories 286
- Fat 5 g
- Sat Fat 2 g
- Cholesterol 13 mg
- Sodium 617 mg
- Carbohydrate 38 g
- Fiber 2 g
- Protein 22 g
For other heart healthy recipes, visit Emory Healthcare’s Recipes for Wellness at http://www.emoryhealthcare.org/healthy-recipes/. We have recipes for appetizers, entrees, side dishes, soups and salads as well as desserts! Start your new year’s resolution early by maintaining a healthy diet through the holidays!
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