Turkey and Cucumber Sandwich
Photo by Marusa Jonas

Turkey and Cucumber Sandwich

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Yield: 4
Ingredients:
  • ½ cup plain fat-free yogurt
  • 2 fresh dill sprigs, gently rubbed under cold running water, chopped
  • ¼ cup onion, scrubbed with clean vegetable brush under running water, chopped
  • ½ cup cucumbers, scrubbed with clean vegetable brush under running water, chopped
  • ⅛ teaspoon black pepper
  • ⅛ teaspoon salt (optional)
  • 8 slices whole wheat bread
  • 8 ounces turkey breast, thinly sliced

Directions:

  1. Wash hands with soap and water.
  2. Rinse and prepare produce.
  3. Mix the yogurt, dill, onion, chopped cucumbers, pepper and salt (optional) in a medium-sized bowl. Spread mixture on 4 slices of bread.
  4. Top yogurt mixture with turkey and cover with a slice of bread.
  5. Store leftovers in a sealed container in the refrigerator for up to four days.
Notes:
  • Swap out the fresh dill for ½ teaspoon dried dill.
  • Add cucumber slices on top of the turkey for more texture and nutrients.
  • Use low-sodium deli turkey to reduce the amount of sodium in the recipe.

Nutrition Information:

  • Serving Size (1 sandwich):
  • Calories: 280
  • Total Fat: 4.5g
  • Saturated Fat: 0.5g
  • Cholesterol: 30mg
  • Sodium: 760mg
  • Total Carbohydrates: 42g
  • Fiber: 4g
  • Protein: 21g
  • Calcium: 10%
  • Potassium: 6%
Nutrition Software Used: ESHA Food Processor

Sources:

  1. Recipe Credit: MyPlate Kitchen

  2. The Grain Chain
Tzatziki Dip
Photo by Marusa Cernjul

Tzatziki Dip

Download Handout Spanish Handout
Yield: 6 Servings
Ingredients:
  • 1 small cucumber, scrubbed with clean vegetable brush under running water, chopped
  • 1 Tablespoon fresh dill, gently rubbed under cold running water, chopped
  • 1 ½ cups plain non-fat greek yogurt
  • 2 garlic cloves, finely minced
  • 2 Tablespoons olive or vegetable oil
  • 1 Tablespoon white vinegar
  • ½ teaspoon salt

Directions:

  1. Wash hands with soap and water.
  2. Rinse and prepare produce.
  3. Combine all ingredients in a bowl.
  4. Serve chilled with veggies for dipping or top a burger with the dip.
  5. Store leftovers in a sealed container in the refrigerator for up to four days.

Nutrition Information:

  • Serving Size (1/3 cup):
  • Calories: 80
  • Total Fat: 5g
  • Saturated Fat: 0.5g
  • Cholesterol: 5mg
  • Sodium: 210mg
  • Total Carbohydrates: 3g
  • Protein: 6g
  • Calcium: 6%
  • Potassium: 2%
Nutrition Software Used: ESHA Food Processor