Eating Healthy: Spotlight on Turkey

Written by Lisa Jillanza

It's that time again for Thanksgiving and while Americans eat it nearly every year to celebrate Thanksgiving, how much do you know about turkey?

Turkey is very low in fat and high in protein. It is also a good source of iron, zinc, phosphorus, potassium and B vitamins.
The fat and calorie amounts vary because white meat has fewer calories and less fat than dark meat and skin.
Turkey is also naturally low in sodium. It typically contains less than 25 milligrams (mg) of sodium per ounce on average.

Healthy Turkey Recipes

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.

Recipe: Creamed Turkey

3 tablespoons butter

¾ cup sliced mushrooms

3 tablespoons flour

1 ½ cups milk

½ cup hot chicken broth

1 small jar diced pimento, drained

4 cups diced cooked turkey

Salt and pepper, to taste

Melt butter over medium-low heat. SautÃ© mushrooms until golden and tender. Add flour; stir until smooth. Slowly pour on milk and broth, stirring constantly, until thickened and bubbly. Add pimiento, turkey, salt and pepper. Cook until heated through, but do not boil. Serve with rice or toast.