HEART HEALTHY RECIPE (LUNCH): SMOKED TURKEY AND BLACK EYE PEA SALAD

 ·         1 lb. turkey tenderloin

·         ¾ cup low fat butter milk

·         1½ tsp. Dijon mustard

·         ¼ tsp. Tabasco Sauce

·         3 TBSP nonfat or light mayonnaise

·         ¼ cup apple cider vinegar

·         ⅛ tsp. pepper

·         ½ tsp. salt

·         2 (15.5 ounce each) cans black eyed peas, drained and rinsed

·         ¼ cup chopped red onion

·         1 cup celery, thinly sliced

·         4-6 cups fresh spinach

·         Garlic powder

·         Salt and pepper, additional (optional)

1.      Combine buttermilk, mustard, Tabasco sauce, mayonnaise, vinegar, salt and pepper in a bowl

2.      In a salad bowl, combine beans, red onion and celery

3.      Pour dressing over beans

4.      Heat grill

5.      Season turkey with garlic powder/salt and pepper as desired and brush with olive oil

6.      Cook on all sides for 3 to 4 minutes on each side

7.      Place spinach on 4 plates, top with one cup bean mixture and 4 ounces grilled turkey, sliced

Servings:  4

Serving Size:  ¼ recipe

Nutritional Information

Calories:  306

Fat:  4 g

Saturated Fat:  1 g                          

Cholesterol:  0 mg              

Sodium:  415 mg                  

Carbohydrate:  26 g            

Fiber:  6 g

Protein:  28 g

"The Perfect Day"
By: Nanette Cameron, RD