Health New England | Health Matters | Wellness Guide 2019

Turkey Salad with Cranberries and Pecans of your plate to starchy vegetables (potatoes) or whole grains (brown rice). Fill half your plate with nonstarchy vegetables (such as leafy greens). Limit 1 ⁄ 4 1 ⁄ 2 Directions • In mixing bowl, combine turkey, apple, cranberries and pecans. Add orange sections. Set aside. • In a small bowl, whisk together yogurt, mayonnaise and mustard. Season to taste with salt and pepper. Drizzle dressing over turkey mixture while using a fork to gently mix in. • Arrange 2 lettuce leaves on each of 4 salad plates. Mound 1 ⁄ 4 of salad on top of lettuce and serve immediately, accompanied by whole-grain crackers, if desired. Nutrition Information Serving size: 1 ⁄ 4 recipe. Amount per serving: 203 calories, 6g total fat (1g saturated fat), 20g carbohydrates, 19g protein, 3g dietary fiber, 391mg sodium. Source: American Institute for Cancer Research Makes 4 servings. Ingredients 2 cups (8 ounces) diced, cooked turkey breast 1 small Granny Smith apple, peeled, cored and diced 3 tablespoons dried cranberries, coarsely chopped 2 tablespoons chopped pecans 1 can (11 ounces) mandarin orange sections, drained and cut into small sections 1 ⁄ 4 cup fat-free plain yogurt 1 tablespoon reduced-fat mayonnaise dressing 1 1 ⁄ 2 teaspoons brown mustard 1 ⁄ 2 teaspoon salt Ground black pepper, to taste 8 Boston lettuce leaves Use the remaining for protein foods (such as fish or chicken). 1 ⁄ 4 Health Matters ∞ 15 Here’s an example of a good meal plan: