Posts Tagged ‘turkey’

Spotlight on Turkey

Eating Healthy

  • One good thing about the nutritional value of turkey is that it is very low in fat and high in protein.
  • It is also a good source of iron, zinc, phosphorus, potassium and B vitamins.
  • Turkey is also naturally low in sodium. It typically contains less than 25 milligrams (mg) of sodium per ounce on average.
  • The meat fiber in turkey is easier to digest than other types of meat, so that makes turkey a good choice for individuals that have digestion problems.

turkey

Recipe: Turkey Chili

  • 2 cups chopped onion
  • 4 garlic cloves, chopped fine
  • 1 cup chopped green pepper
  • ¼ cup olive oil
  • 2 (35 oz.) cans stewed tomatoes, crushed
  • 2 (15 oz.) cans kidney beans, drained
  • 2 tablespoons tomato paste
  • ¾ cup chicken or turkey stock
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1 tablespoon dried hot red pepper flakes
  • 1 teaspoon dried oregano
  • 1 tablespoon salt, plus more if desired to taste
  • ½ teaspoon black pepper
  • 3 to 4 cups shredded, cooked turkey meat
  • Sugar
  • Shredded cheddar cheese, chopped red onion, sour cream for optional garnishes

In a large, 8-quart thick bottom pot, cook the onion and green pepper over medium heat, stirring until golden, about 5 minutes.  Add the garlic, chili powder, cumin, and red pepper flakes, and cook, stirring, for a minute or two more.  Add a bit more olive oil if needed.  Add tomatoes, tomato paste, stock, beans, oregano, salt, pepper and cooked turkey meat.  Bring mixture to a simmer and reduce heat to low.  Simmer, uncovered for an hour.

Salt to taste.  Add 1 to 3 tablespoons of sugar to take the edge off the acidity of the tomatoes, if desired.

Serve with shredded cheddar cheese, chopped red onion or sour cream.  Serve alone, over rice or with corn bread.

Tips for a Satisfying and Healthy Thanksgiving Feast

thanksgiving turkey image
Thanksgiving has almost arrived- the season of family, camaraderie, decadence, over-eating and ultimately heartburn and weight gain. My last couple blog posts may help to diagnose and settle an upset stomach that you will inevitably, or at least I will inevitably face. But I also wanted to give you some ideas on how to enjoy the food of the holidays without overindulging and the guilt that often accompanies the Holiday season post-meal.

With all of the rich and heavy choices associated with Thanksgiving dinner, we often find ourselves staggering away from the table in search of an elastic waistband and a couch to pass out on. But it’s possible to enjoy your Thanksgiving meal without feeling horribly over-stuffed afterward. By following these tips from eatingwell.com, a combination of reasonable portion sizes (check out my blog dated October 6) and healthier dishes that don’t sacrifice flavor, Thanksgiving can be joyful, delicious and healthy!

1. Skip the fat but retain the flavor- Rather than rubbing your bird with butter before roasting in order to keep it juicy. However, if you roast a turkey without overcooking, it won’t dry out and there’s no need to rub it with butter beforehand. Instead try chopping fresh herbs and garlic mixed with a little olive oil instead. Healthy and tasty!

2. Avoid salt- Conventional turkeys often contain an added salt solution in order to stay moister. But if you’re watching your sodium intake, avoid them and avoiding adding extra salt to any dish.

3. Skip the skin- By simply skipping the skin you can save yourself a heap of calories and fat. According to eatingwell.com a 3-ounce portion of light meat without skin has only 132 calories and 3 grams of fat. However, with skin those numbers jump to 168 calories and 6 grams of fat. In addition, dark meat has more calories but also more iron.

4. Try broth- A majority of stuffing recipes call for butter. Rather than calories and fat associated with butter use a bit of chicken broth instead to keep it moist and flavorful.

5. Keep it sweet but hold the sugar- Sweet potatoes are naturally sweet and yummy. Rather than loading them up with additional brown sugar and marshmallows just add a touch of maple syrup or honey to accentuate their great flavor.

6. Ban the butter- To make a tasty gravy use the drippings from the roasting pan with the fat skimmed off. This maintains the flavor without the added fat and calories. In addition, forgo adding butter to this or any other part of your meal. Butter majorly bumps up the fat and calories.

By adhering to adequate portion sizes and integrating these few simple ideas into your meal you can easily combat Thanksgiving meal over-indulgence while still enjoying a wonderful meal. Cheers!