6 oz. cooked, skinned, boned turkey, chilled
1/2 c. cooked long grain rice
1/4 c. diced celery
2 tbsp. diced onion
2 tbsp. red bell pepper
1 tbsp. mayonnaise
1 1/2 tsp. each parsley, low-fat yogurt, lemon juice
1/4 tsp. Dijon style mustard
Dash of salt, pepper and garlic powder

In bowl combine turkey, rice, onion, celery and red pepper. Mix remaining ingredients in smaller bowl for dressing. Toss together and chill. Each serving - 3 protein, 1/2 bread, 3/4 vegetable, 1 1/2 fat plus 3 optional calories.