How to Improve Leftovers

by Dana Jacobi for The American Institute for Cancer Research

This means making sure plenty of fruit, vegetables, whole grains and beans accompany those delicious, sinful leftovers. And please don’t bother pointing out the apples in leftover pie, the marshmallow-topped pureed yams, and the creamy green bean casserole. These are good choices, and they should be enjoyed, but I mean making sure fiber-rich beans, simple steamed vegetables, cooked barley or brown rice, and fresh, unsweetened fruit accompany those leftovers.

Sandwiches are a great way of turning Thanksgiving leftovers into a healthy meal. I think turkey, especially white meat, tastes better on toasted whole grain bread, especially when topped with thick tomato slices. In place of lettuce, use a handful of raw spinach leaves. Then, reduce the fat in low-fat mayo (so much better-tasting than the fat-free kind) by mixing it fifty-fifty with mustard, and slather it on. If your bird came out a bit dry this year, adding some juicy veggies will more than compensate.

For side dishes, think casserole and soup. Mix cooked brown rice or a can of white beans into your green bean casserole. Discard the marshmallow topping, please, and mix a can of black beans, corn, and some chipotle salsa into the yams. This spicy-sweet blend could become a new family favorite. Or make a chunky soup by adding chicken broth, diced turkey, corn and cut frozen green beans to the creamed onions. (Dark meat leftovers are particularly good here.)

Finally, salads like this one are a great way of turning leftovers into healthy, new dishes.

Turkey Salad with Cranberries and Pecans - Makes 4 servings.

2 cups (8 oz.) diced cooked turkey breast
1 small Granny Smith apple, peeled, cored and diced
3 Tbsp. dried cranberries, coarsely chopped
2 Tbsp. chopped pecans
1 can (11 oz.) mandarin orange sections, drained and cut into small sections
1/4 cup fat-free plain yogurt
1 Tbsp. reduced-fat mayonnaise dressing
1 1/2 tsp. brown mustard
1/2 tsp. salt
Ground black pepper
8 Boston lettuce leaves

In mixing bowl, combine turkey, apple, cranberries, and pecans. Add orange sections. Set aside.

In 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 two lettuce leaves on each of four salad plates. Mound one-quarter of salad on top of lettuce, and serve immediately, accompanied by whole-grain crackers, if desired.

Per serving: 203 calories, 6 g. total fat (1 g. saturated fat), 20 g. carbohydrate, 19 g. protein, 3 g. dietary fiber, 391 g. sodium.