Turkey Rolled & Stuffed

Turkey rolled and stuffed with Heart Smart ingredients and tastes good to boot. It just doesn't get any better.

Turkey, lean & mean. Excellent in high-protein, low-fat and a good source of zinc and vitamin B12.

Spinach, which helps prevent hardening of the arteries and is loaded with antioxidant and anti-cancer agents.

Craisins, meaning dried cranberries. Power packed with antioxidants which help prevent heart problems and reduce bad cholesterol. Brown Rice, is rich in fiber and helps control cholesterol and high blood pressure.

Add a little Swiss Cheese (low sodium of course) to the mix for a creamy texture and a tad of low sodium Bacon for the ultimate flavor and you have just created a Lean Mean Heart Smart Machine…

So you can see that eating well can be really tasty, easy to make and more importantly, Heart Smart.

Turkey Rolled & Stuffed

with Spinach, Craisins & Brown Rice - Serving's: 8

Per Serving: - Calories 523; Sodium 373 mg;

Fat 24g; Protein 42 g; Carbohydrate 29g;

Cholesterol 108 mg; Dietary fiber 4g

Ingredients:

Prepare Mama Carol’s Poultry Rub and set aside.

Chop: Garlic, Celery, Green Onions, Walnuts, Basil & Parsley.

Grate: Lemon Zest

Prepare Brown Rice

Rinse brown rice with cool water. Place a pot on the stove.

Place brown rice into pot and cover the rice with water.

(2 1/2 cups of water to 1 cup of brown rice)

Soak for 20 minutes

Set the heat to maximum and bring to a boil – Uncovered.

Lower the heat and place the lid on the pot when simmering.

simmer for 20 minutes.

Turn the heat off keeping the lid on the pot (no peeking)

Let the rice sit for 10 minutes – covered

Remove lid, fluff with a fork and allow to cool slightly.

Spinach

Place a large skillet on the stove. Place 4 cups of water in skillet and

season water with no salt seasoning. Heat skillet to medium. When the

water is boiling lower the heat to a simmer and place the spinach into

simmering water. Cook until spinach becomes just wilted. Remove spinach

from skillet and rinse with cold water to stop the cooking.

Reserve the spinach water with all of its spices till needed at roasting time.

Chop spinach and set aside till needed

Bacon

Place a Frying Pan on the stove and heat to medium. Place strips of bacon in skillet one at a time. Cook for 2 minutes per side.

Drain bacon grease onto a paper towel. Allow bacon to cool then chop into small pieces. Set aside till needed.

Discard bacon grease from pan.

Herb Mixture

In a Mortar & Pestle or mixing bowl, Place: Rosemary (1/2 tsp), Red pepper flakes (1/4 tsp), Nutmeg (1/2 tsp),Cinnamon (1/4 tsp),

Black pepper (1/2 tsp), No-salt seasoning (1/2 tsp), Garlic (2 cloves, chopped). Mix all spices by mashing them together in a downward motion to form a paste.

Stuffing

In a large mixing bowl Place: Spinach – chopped, Bacon - chopped, Celery - chopped, Walnuts - chopped, Craisins, Lemon Zest,

Green Onion - chopped, Basil - chopped, Parsley - chopped, Rice – cooked and Herb mix.

Pour ½ cup egg substitute onto spice mix (2 eggs) Mix all ingredients together well to create a balanced mixture of stuffing.

Turkey Time

Pre-heat oven to 400 degrees f.

Place the turkey breast on a flat surface. Remove the skin in one piece and set aside. You will need it later.

Cut the breast in half from one side to the other side leaving the breast attached at the opposite end. Place plastic food wrap over the breast. With a meat mallet or pot, lightly pound to flatten the breast to 1/2 of an inch. Remove the food wrap and sprinkle the breast with Mama’s Poultry seasoning and No-salt seasoning (1/2 tsp).

Lay Swiss cheese on top of breast and lay an even layer of the stuffing on top of the cheese leaving an inch clear all around the sides.

Using both hands: Roll from one side of the breast towards the center.

Keep the roll tight as you go and making sure the stuffing stays inside.

Place reserved skin around the roll.

Cut butcher string 6 feet long. Place the string around one end of the

roast and make a knot. Using your hand create another loop and

place it around the roast. Pull the loop through the existing loop

to connect. Space the loops about 2 inches apart.

Continue with the loops until the roast is completely tied up.

Place the turkey roast into a baking pan on a roasting rack. Sprinkle with

Mama’s poultry seasoning and black pepper then squirt with olive oil spray.

Pour reserved 3 cups of spinach water into pan and 2 cups of white wine.

Place pan into oven. Cook for 1 hour

Roast will be done when it reaches a temperature of 160 degrees and the skin

is golden and crisp.

Place roast on a serving plate and allow to rest for 15 minutes before slicing.

Enjoy,

From Our Unsalted Heart To Yours...

The ingredients listed for this recipe have been chosen to help lower the sodium content of your final dish.

This will help you with a heart healthy life style.

It’s important to prepare all of your ingredients

before you start to cook.

Do all of your chopping, grating and pre-measuring,

and you will have a great meal that is easy to make.

Mama Carol’s Poultry Rub

¼ cup brown sugar

½ Tbsp dry mustard

1/8 tsp cayenne pepper

1/16 tsp sea salt

½ tsp – paprika, onion powder,

garlic powder

¼ tsp – ground black pepper, sage, poultry seasoning

Mix together in a bowl and

sprinkle on your Poultry.

Allow to set for30 minutes or more.

And save the rest for next time…

Mama’s Cooking Tip

Arrowroot or Cornstarch must be mixed with a cold liquid. Hot liquids will make it very lumpy

and it will not blend well.

It is important to bring the liquid to a boil once added to your skillet to allow the mixture to fully thicken.

Papa's Cooking Tip

What appears to be a large amount of spinach will actually cook down to ¼ of its size. Don’t be afraid to mound the spinach in the skillet.

Lets Make Gravy

Strain liquid from roasting pan into a pot. Heat pot to medium heat

while stirring with a whisk and bring liquid to a boil.

Mix arrowroot with cold water (2 Tbsp arrowroot – 4 Tbsp water).

Place arrowroot into boiling liquid and continue to whisk.

Lower to a simmer and cook for 3 minutes till desired thickness of gravy.

Place gravy into gravy boat or bowl to serve.

Turkey

The UnSalted Heart.com

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Ingredients

Healthy Food with Great Taste

Recipes Designed To Help Lower Your Sodium For Life

A Heart Healthy Life Style

Turkey Rolled & Stuffed

Recipe by

Tony LeDonne

pounds

cup

pound

ounces

cup

ounces

Tbsp

cup

cloves

stalks

cup

tsp

cup

tsp

each

tsp

Tbsp

tsp

squirts

cup

cups

Tbsp

Turkey Breast - with skin

Brown Rice

Spinach - cooked & chopped

Bacon - low sodium

Craisins (dried cranberries)

Swiss Cheese – (Sargento light Swiss)

Extra Virgin Olive Oil – brushed on

Egg Substitute –(equivalent to 2 eggs)

Garlic - chopped

Celery - chopped

Walnuts - chopped

Green Onions – chopped

Fresh Rosemary

Fresh Basil – chopped

Fresh Parsley - chopped

Red Pepper Flakes

Lemon Zest

Nutmeg – grated

Mama Carol’s Poultry Seasoning

No Salt Seasoning

Ground Black Pepper

Cinnamon

Olive Oil Spray

White Wine

Spinach Water

Arrowroot / Wondra flour

2 ½

1/2

1/4

1/2

1/4