Joco Diversions

Eating for Life recipe: Herb-Marinated Roasted Turkey Breast provides a second tasty dinner

Autumn turkey breast sandwich with red onions and red apples.
Autumn turkey breast sandwich with red onions and red apples. The Kansas City Star

Looking for a two-fer?

For anyone who routinely brown bags their lunch, cooking once and eating twice is a meal preparation strategy that is, well, second nature. The Star’s recipe for Herb-Marinated Roasted Turkey Breast offers a succulent bone-in turkey breast for a hassle-free dinner. The recipe makes just enough leftovers for Autumn Turkey Sandwiches.

Turkey is a smart protein choice: It contains niacin, vitamin B-12, zinc and iron. But not all turkey is created equal. Processed lunch meats are typically high in sodium nitrite, a preservative that prevents botulism but also has been linked to some types of cancers in laboratory animals.

Although nitrite-free lunch meats have become more available in the last several years, roasting meat at home allows the cook to control the ingredients.

Herb-marinated roasted turkey breast

Makes 6 servings

1/2 bone-in turkey breast (about 2 1/4 to 2 1/2 pounds)

1/4 cup water

2 tablespoons white wine vinegar

1 tablespoon vegetable oil

1 tablespoon brown sugar

2 cloves garlic, minced

1/2 teaspoon dried thyme leaves

1/2 teaspoon dried sage leaves

1/2 teaspoon pepper

1/2 teaspoon salt

Place turkey in zip-top plastic food bag. Combine remaining ingredients and pour over turkey; seal bag and refrigerate overnight.

To roast, drain turkey and discard marinade. Place turkey on rack in roasting pan. Roast at 325 degrees until meat thermometer registers 170 degrees, about 1 3/4 hours. Cover and allow to stand 10 minutes. Thinly slice turkey.

Per serving: 183 calories (11 percent from fat), 2 grams total fat (trace saturated fat), 94 milligrams cholesterol, 1 gram carbohydrate, 37 grams protein, 164 milligrams sodium, trace dietary fiber.

Autumn turkey sandwiches

Makes 2 servings

2 teaspoons Dijon mustard

1 teaspoon honey

4 slices whole-grain bread, toasted

2 lettuce leaves

1 tart red apple, such as Gala or Rome, cored and thinly sliced

2 thin slices red onion

4 thin slices Herb-Marinated Roasted Turkey Breast, about 2 ounces each

Combine mustard and honey; spread lightly on one side of each slice of toasted bread. Arrange lettuce on top of mustard on 2 slices.

Top lettuce with apple slices, red onion slices and turkey slices. Top with remaining bread.

Per serving: 320 calories (11 percent from fat), 4 grams total fat (1 gram saturated), 35 milligrams cholesterol, 51 grams carbohydrates, 23 grams protein, 335 milligrams sodium, 7 grams dietary fiber.

Recipes developed for The Star by professional home economists Kathryn Moore and Roxanne Wyss.