We hope you enjoy these Healthy Recipes modified to be lower in fat and sugar, but with all the satisfying flavor of the originals dishes. Recipes are provided by St. Anthony dietitian Marilyn Dougherty, RD/LD except as noted. Questions or comments? Send us an email or call 405.272.5407.

Turkey Almond Casserole
Recipe adapted by Marilyn Dougherty, RD/LD
St. Anthony North SCORE

1/3 cup minced onions
1 1/4 cups nonfat milk
1/2 tsp. salt
1/4 tsp pepper
1 pkg dry Butterbuds
1/4 cup all purpose flour
4 cups cubed cooked turkey (or chicken)
1/2 lb fresh mushrooms, sliced
1 cup blanched sliced almonds
1 (10 oz) pkg. Frozen chopped broccoli, thawed

Preheat oven to 350 degrees.
Saute onions in nonstick skillet sprayed with vegtable spray. In saucepan combine milk, salt, pepper, Butterbuds and flour. Stir and cook over medium heat until the sauce thickens. Add sauteed onions to the sauce. Place cubed turkey, mushrooms, almonds, and chopped broccoli in baking dish. Pour sauce over the meat and vegetable mixture and stir to combine. Bake uncovered for 30 min. May serve over bed of brown rice.

Yield 6 servings; 327 calories, 37.5 gm protein, 16 gm carb, 13 gm fat (only 1.9 saturated).

The New Good Fat Bad Fat by Castelli MD and Griffen MD.