Bread-less Turkey Reuben

Ever have a meal that you are just DYING to re-create, so you can eat it whenever you want?  For me, that occurred last weekend while at a nearby cafe. I had the Rachael Sandwich and it was outstanding!  I just needed to eat this a million more times.

What you may not know about me is that I’m allergic to yeast. Which means that bread is not exactly great for me. I break out in hives and itch like crazy for 24-48 hours after eating yeast. *sigh*

I could have recreated this sandwich as a wrap or quesadilla, but I decided I could do it better and make it easier to meal prep. So, I set off to turn it into a bread-less meal. This turned out better than I even hoped.  If you like reubens or rachels (turkey reuben), give this a try!



Breadless Turkey Reuben 740 x 610

Ingredients:
1 lb (448g) Ground Turkey, 93/7
3/4 c (68g) Quick Cooking Oats
2 Whole Eggs, large
1/2 Medium (155g) Yellow onion, Chopped
2  Cloves (7g) Garlic, Crushed
1 can (411g) Sauerkraut, drained
2 Tbsp (30g) Dijon Mustard
2 Tbsp (30g) Dill relish
2 tsp Fennel, crushed
2 tsp Caraway Seeds, crushed
1/2 tsp Ground Salt or Sea Salt
1/2 tsp Ground Black Pepper
1/2 tsp White Pepper

Toppings: 
13 Tbsp (200g) FitShaped Recipe Greek Yogurt Thousand Island Dressing, divided*
3 1/2 Slices (77g) Baby Swiss Cheese, divided

Directions:
Pre-heat Oven to 375°
Spray muffin pan with non-stick spray (or grease with vegetable oil)
Combine ingredients (except toppings) in a large bowl.
Mix until blended together evenly.
Use 1/3 measuring cup and scoop mixture, roll into ball, & place in muffin pan.
This should fill approximately 14 muffin cups.
Bake for approximately 35 minutes
Top with a little less than 1 Tbsp of Dressing & 1/4 slice of cheese
Place back in oven for approximately 5 minutes
Remove from oven and let cool

These can be eaten immediately or refrigerated/frozen for meals at a later time. 

*Can substitute store bought Thousand Island dressing to save time and effort

Approximate Nutrition Info per serving: 

Turkey Reuben (no toppings):
Calories: 86
Fat: 3g
Carbohydrate: 6g
Protein: 8g

FitShaped Recipe Greek Yogurt Thousand Island:
Calories: 11
Fat: 0
Carbs: 2
Protein: 1

Swiss Cheese:
Calories: 18
Fat: 1
Carbs: 0
Protein: 2

Total with Toppings:
Calories: 115
Fat: 4g
Carbohydrate: 8g
Protein: 11g

 

Oven Fried Chicken

This recipe is an old favorite of mine with a slight twist. It originates from the days when my mom was working with Weight Watchers. They would share recipes and she would bring them home for us to try. This was a real winner! Everyone in the family enjoyed this healthy option and mom didn’t spend hours prepping and cooking.

I updated this recipe to add a little extra flavor in the corn flake crumbs, using Mrs. Dash salt-free spices. You could use any spice mixture of your choosing.  On this particular evening, I used approx 1 tsp of each Mrs. Dash Spicy Jalapeno Seasoning Blend and Mrs. Dash Southwest Chipotle Seasoning Blend.

Recipe:

Makes ~4 servings

Ingredients:
~1 lb (440g) Thin Chicken Breasts
3/4 c Corn Flake Crumbs*
4 Tbsp Buttermilk
1 + 1/2 tsp Lime Juice
1/4 tsp Dijon Mustard
Dash: Salt, Garlic Powder, White Pepper
To Taste: Mrs Dash or Other spices
Baking Spray

Directions:

Pre-heat oven to 450°
Mix together in shallow dish: Buttermilk, lime juice, mustard, salt, garlic powder, & white pepper
Combine in another shallow dish: Corn Flake Crumbs & Mrs Dash or Other spices
Dip each chicken breast in wet mixture, then toss/coat in corn flake crumb mixture
Place on cast iron skillet or baking sheet
Lightly spray top side of each chicken breast with baking spray
Bake for 10-12 minutes
Flip chicken breasts & spray other side with baking spray
Bake for another 10-12 minutes

Enjoy!

This dish is best eaten at the time it is made.
However, reheating in the oven helps retain the crispness of the outer crust.

Approximate Nutrition Info per serving:
Calories: 147
Total Fat: 3g
Total Carbohydrate: 8g
Protein: 22g

*Need 3/4 cup of corn flake crumbs to adequately coat the chicken. However, approximately 1/2 of that volume will be discarded. This is accounted for in the nutrition information