Let’s face it, plain ground turkey is about as boring as it gets. On the plus side, lean brands are very low in fat (less than 1 gm per 4-oz. serving). Turkey can be substituted for high-fat ground beef in just about any recipe, and the addition of herbs, spices, and vegetables produces a healthy, low-cost meal.

The following dishes combine ethnic flavorings with fresh vegetables, resulting in healthy ethnic meals. Fresh cilantro and chili powder provide a south-of-the-border kick to the Ground Turkey & Orzo Skillet.

The Spaghetti with Turkey Meat Sauce lightens up an Italian standard, resulting in a hearty, meaty sauce that’s low in fat.

LEGEND:
VERY LOW FAT: Recipes with 10 gm of fat or less per serving.	LOW CHOLESTEROL: Recipes with 30 mg of cholesterol or less per serving.		LOW SODIUM: Recipes with 240 mg of sodium or less per serving.

Spaghetti with Turkey Meat Sauce

Nonstick vegetable oil cooking spray
1 lb. ground turkey, lean
1 28-oz. can tomatoes, cut up
1 c. green pepper, finely chopped
1 c. onion, finely chopped
2 cloves garlic, minced
1 t. dried oregano, crushed
1 t. black pepper
1 lb. spaghetti, uncooked

Coat large skillet with nonstick spray. Bring to high heat and add turkey, cook for five minutes, stirring occasionally. Drain and discard fat. Stir in tomatoes with juice, green pepper, onion, garlic, oregano, and black pepper. Bring to boil. Reduce heat and simmer covered for 15 minutes, stirring occasionally. Remove cover and simmer for added 15 minutes. Meanwhile, cook spaghetti in unsalted water. Drain well. Serve sauce over spaghetti. Serves six.

Per Serving
Calories	330
Fat	3 gm
Calories from fat	8%
Cholesterol	45 mg
Sodium	480 mg
Carbohydrates	42 gm

Ground Turkey & Orzo Skillet

1 lb. ground turkey, lean
2 c. canned, crushed tomatoes
1 c. diced onion
1/2 c. orzo pasta, uncooked
1 c. water
1 c. chopped green bell pepper
1 T. chopped fresh cilantro
1/2 t. chili powder
1/8 t. hot sauce
16-oz. can pinto beans, rinsed and drained

Cook ground turkey in a large skillet over medium heat, stirring occasionally, until browned. Drain. Stir in remaining ingredients. Heat to boiling; reduce heat. Cover and simmer 15 minutes, stirring frequently until pasta is tender. Serves four.

Per Serving
Calories	455
Fat	6 gm
Calories from fat	12%
Cholesterol	51 mg
Sodium	248 mg
Carbohydrates	71 gm

Sources: Centers for Disease Control and Prevention, Fruits and Veggies: More Matters; NHLBI: Keep the Beat Heart Healthy Recipes

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