its own twist on it, but the basic idea is a nice mixture of warm, Asian-spiced meat wrapped up in cool lettuce leaves, often accompanied by a variety of dipping sauces. This is our take on that classic favorite—a calorie-light version that really satisfies and that almost no one will believe you made in 15 minutes! And the ingredients are stellar: shiitake mushrooms, a classic food for building immunity, mixed with a variety of typically Asian white vegetables such as mung bean sprouts and water chestnuts (I recommend you use those!). All complement perfectly the low-fat, high-protein ground turkey. Note: If you want to try a variation, grass-fed beef works well as a substitute for the turkey. Either way, you’ll love it.
Ingredients
1 1/2 tablespoons (25 ml) sesame oil
4 ounces (115 g) presliced shiitake caps, chopped
1 tablespoon (10 g) prepared minced garlic (or 3 large cloves, minced)
1 pound (455 g) leanest ground turkey (or leanest ground beef)
2 tablespoons (28 ml) low-sodium tamari
2 1/2 tablespoons (40 ml) oyster sauce
2 tablespoons (28 ml) mirin (or sake)
1 teaspoon toasted sesame oil
3/4 cup (75 g) sliced scallions (greens only)
1 1/2 cups (75 g) mung bean sprouts
2 tablespoons (16 g) toasted sesame seeds, optional
4 heads endive, cored (or use 1 head tender green lettuce leaves, such as Bibb, for a sweeter finish)
In a large skillet, heat the oil over medium-high heat. Add the shiitakes and garlic and sauté for 2 minutes. Add the turkey and sauté for about 3 minutes or until almost no pink remains, draining any excess oil if necessary. Stir the tamari, oyster sauce, and mirin into the turkey to incorporate well, and continue to cook until the turkey is completely cooked, about 3 minutes.
Remove from the heat and stir in the sesame oil, scallions, bean sprouts, and sesame seeds, if using.
Divide into four portions and serve with one head endive each. To eat, separate the leaves and use as edible scoops for the turkey.
Yield : 4 servings
Per Serving : 374 Calories; 19g Fat (42.4% calories from fat); 34g Protein; 24g Carbohydrate; 18g Dietary Fiber; 90mg Cholesterol; 598mg Sodium
From Chef Jeannette
If You’ve Got 5 More Minutes : Add more low-calorie crunch with 1 stalk of celery, diced fine, and/or one drained 8-ounce (225 g) can of sliced water chestnuts, chopped. Add them at the end of the shiitake sauté time, just before the turkey.
Smoked Turkey-Apple Cobb Salad
in Seconds
From Dr. Jonny : Whenever I teach my course for weight-loss coaches or give a seminar for the public on healthy eating and weight management, I talk about the ideal diet: high in protein, healthy fat, and fiber. The Smoked Turkey-Apple Cobb Salad is a textbook example of combining those three ingredients. Protein from the turkey and eggs; healthy fat from the avocados, egg yolks, walnut oil, and cheese; and fiber from the apples and—surprise, surprise, the avocado! (Little-known secret: Avocados are actually high in fiber, providing more than 13 grams per single fruit!) This Cobb salad is particularly good for the heart with its nice complement of apples, walnuts, and turkey. Not to mention that it goes together in a flash and tastes great—fresh, light, and perfect for a summer afternoon.
Ingredients
1 bag (6 ounces or 170 g) chopped romaine lettuce
1 smoked turkey breast (3/4 pound [340 g], nitrate-free: we like Applegate Farms Smoked Turkey Breast), sliced thick
4 hard boiled eggs, peeled and quartered lengthwise
1 bag (14 ounces or 400 g) prepared sliced green apples, about 4 cups (440 g), or 2 apples, sliced
1 cup (115 g) cubed or 4 ounces (115 g) sliced cheese, diced, such as Muenster, Colby, Gruyére, or Cheddar
2 medium ripe Hass avocados, halved and pitted
1/3 cup (40 g) walnut pieces
Dressing
3 tablespoons (45 ml) walnut oil (or almond or olive oil)
1 1/2 tablespoons (25 ml) apple cider vinegar 1 teaspoon honey
1 tablespoon (15 ml) frozen apple juice concentrate, melted
Pinches salt
Ingredients
1 1/2 tablespoons (25 ml) sesame oil
4 ounces (115 g) presliced shiitake caps, chopped
1 tablespoon (10 g) prepared minced garlic (or 3 large cloves, minced)
1 pound (455 g) leanest ground turkey (or leanest ground beef)
2 tablespoons (28 ml) low-sodium tamari
2 1/2 tablespoons (40 ml) oyster sauce
2 tablespoons (28 ml) mirin (or sake)
1 teaspoon toasted sesame oil
3/4 cup (75 g) sliced scallions (greens only)
1 1/2 cups (75 g) mung bean sprouts
2 tablespoons (16 g) toasted sesame seeds, optional
4 heads endive, cored (or use 1 head tender green lettuce leaves, such as Bibb, for a sweeter finish)
In a large skillet, heat the oil over medium-high heat. Add the shiitakes and garlic and sauté for 2 minutes. Add the turkey and sauté for about 3 minutes or until almost no pink remains, draining any excess oil if necessary. Stir the tamari, oyster sauce, and mirin into the turkey to incorporate well, and continue to cook until the turkey is completely cooked, about 3 minutes.
Remove from the heat and stir in the sesame oil, scallions, bean sprouts, and sesame seeds, if using.
Divide into four portions and serve with one head endive each. To eat, separate the leaves and use as edible scoops for the turkey.
Yield : 4 servings
Per Serving : 374 Calories; 19g Fat (42.4% calories from fat); 34g Protein; 24g Carbohydrate; 18g Dietary Fiber; 90mg Cholesterol; 598mg Sodium
From Chef Jeannette
If You’ve Got 5 More Minutes : Add more low-calorie crunch with 1 stalk of celery, diced fine, and/or one drained 8-ounce (225 g) can of sliced water chestnuts, chopped. Add them at the end of the shiitake sauté time, just before the turkey.
Smoked Turkey-Apple Cobb Salad
in Seconds
From Dr. Jonny : Whenever I teach my course for weight-loss coaches or give a seminar for the public on healthy eating and weight management, I talk about the ideal diet: high in protein, healthy fat, and fiber. The Smoked Turkey-Apple Cobb Salad is a textbook example of combining those three ingredients. Protein from the turkey and eggs; healthy fat from the avocados, egg yolks, walnut oil, and cheese; and fiber from the apples and—surprise, surprise, the avocado! (Little-known secret: Avocados are actually high in fiber, providing more than 13 grams per single fruit!) This Cobb salad is particularly good for the heart with its nice complement of apples, walnuts, and turkey. Not to mention that it goes together in a flash and tastes great—fresh, light, and perfect for a summer afternoon.
Ingredients
1 bag (6 ounces or 170 g) chopped romaine lettuce
1 smoked turkey breast (3/4 pound [340 g], nitrate-free: we like Applegate Farms Smoked Turkey Breast), sliced thick
4 hard boiled eggs, peeled and quartered lengthwise
1 bag (14 ounces or 400 g) prepared sliced green apples, about 4 cups (440 g), or 2 apples, sliced
1 cup (115 g) cubed or 4 ounces (115 g) sliced cheese, diced, such as Muenster, Colby, Gruyére, or Cheddar
2 medium ripe Hass avocados, halved and pitted
1/3 cup (40 g) walnut pieces
Dressing
3 tablespoons (45 ml) walnut oil (or almond or olive oil)
1 1/2 tablespoons (25 ml) apple cider vinegar 1 teaspoon honey
1 tablespoon (15 ml) frozen apple juice concentrate, melted
Pinches salt
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