RECIPES FOR HEALTH

Turkey and Mizuna Salad

Andrew Scrivani for The New York Times

By MARTHA ROSE SHULMAN

Published: November 29, 2010

This dish has bright, mildly spicy Asian flavors and lots of crunch. Mizuna is a Japanese mustard green that’s high in folic acid, vitamin A, carotenoids and vitamin C. If you can’t find it, substitute arugula.

Recipes for Health

Martha Rose Shulman presents food that is vibrant and light, full of nutrients but by no means ascetic, fun to cook and to eat.

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For the salad:

2 cups mizuna or arugula

3 cups shredded or diced cooked turkey

Salt and freshly ground pepper

1 serrano chili, seeded if desired and chopped (optional)

1 bunch scallions, white part and green, thinly sliced

1 small cucumber, seeded, diced and peeled if waxy; or 1/2 long European cucumber, diced

1/4 cup chopped cilantro

1 small red bell pepper, cut in thin strips

2 tablespoons coarsely chopped walnuts

2 broccoli crowns, cut or broken into small florets, steamed four to five minutes, refreshed with cold water and drained on paper towels (optional)

For the dressing:

2 tablespoons fresh lime juice

1 tablespoon seasoned rice wine vinegar

1 garlic clove, minced or put through a press

2 teaspoons finely minced fresh ginger

1 tablespoon soy sauce

2 tablespoons dark Chinese sesame oil or walnut oil

2 tablespoons canola or peanut oil

1/3 cup low-fat buttermilk or plain nonfat yogurt

1 tablespoon turkey stock or water, for thinning out if using yogurt

1. Line a platter or large bowl with the mizuna or arugula.

2. Season the turkey with salt and pepper, and combine in a large bowl with the chili, scallions, cucumber, cilantro, red pepper and walnuts

3. Combine the ingredients for the dressing, and mix well. Toss with the turkey mixture. Arrange on top of the mizuna or arugula and serve.

Yield: Serves six.

Advance preparation: You can prepare and combine the salad ingredients several hours before tossing with the dressing. Keep in the refrigerator.

Nutritional information per serving: 293 calories; 17 grams fat; 3 grams saturated fat; 54 milligrams cholesterol; 10 grams carbohydrates; 4 grams dietary fiber; 242 milligrams sodium (does not include salt added during preparation); 24 grams protein

Martha Rose Shulman is the author of "The Very Best of Recipes for Health."