• Cuisine

How to Create a Healthy Turkey Meal

Turkey contains roughly 34 calories and 1 gram of fat per ounce (33 grams) of meat. It is low in saturated fat and is a good source of protein. In fact, just one 3 to 4 ounce serving of turkey provides 65 percent of a person’s recommended daily intake of protein. Protein helps fuel the body and can help a person feel full longer.

People who are customizing their diets to protect against cancer may want to include turkey on the menu. Turkey contains selenium, which can promote healthy function of the thyroid and boost the immune system. Selenium also helps to eliminate free radicals in the body through its antioxidant power.

Those who need to increase their B vitamin intake also can turn to turkey. According to Livestrong, a serving of turkey has 36 percent of the daily allowance of vitamin B3, which helps process fats in the body. It also contains 27 percent of the RDA for vitamin B6, which helps maintain steady blood sugar levels, among other things. In addition to these vitamins, turkey also is rich in many minerals, including iron, phosphorous, potassium, and zinc.

While turkey is healthy, the way it is prepared can affect just how beneficial it is to one’s diet. For example, slathering the meat with butter or dousing it in rich gravies may negate some of turkey’s positive attributes.

One of the most popular ways to cook turkey is to roast it. Let fresh herbs and a citrus juice marinade add the desired flavor. Place the turkey on a roasting rack so that any fat will drain to the bottom of the pan. Baste the turkey with fresh marinade to keep it moist.

It’s best to cook any stuffing outside of the turkey so there is no potential for contamination by bacteria. Make stuffing healthier by using whole-grain rice, vegetables, dried fruits, and nuts in lieu of a heavy bread base.

Leftover roasted turkey can be ground and used to make tacos and burgers or chopped and turned into turkey salad. The possibilities for leftover turkey are endless, especially for cooks willing to try their hands at something new.

Unique Ways to Cook a Turkey

Thanksgiving celebrants are no doubt familiar with oven-roasted turkey, which is the most traditional way to cook turkey. But this year hosts who want to expand their horizons and think beyond the oven can consider two popular alternative methods to cooking a Thanksgiving turkey.

1. Deep frying

Deep frying is a popular way to prepare foods at outdoor events. For example, stroll through the parking lot on game day and you’re liable to find football fans deep frying their favorite foods at their tailgate parties. Turkey can be deep fried and this method makes for an ideal option for hosts who want to enjoy the great outdoors while welcoming friends and loved ones to their homes. Deep frying imparts a juicy flavor that can be hard to replicate when roasting a turkey. Deep frying is a much faster way to cook a turkey than cooking it in the oven. However, deep frying also can be more dangerous, so it’s imperative that cooks remain attentive when setting up the fryer and while the turkey is frying.

Where to deep fry the turkey also bears consideration. The turkey experts at Butterball® recommend deep frying the turkey outside on a flat surface that’s far away from structures, including your home, garage, deck, etc.

The time required to deep fry a turkey will depend on the size of the bird, but experts note that it typically takes about 3 to 3.5 minutes per pound. Electric fryers may take significantly less time and they typically require less oil, so this is another option to consider. Many experts note that it’s best to deep fry turkeys that are 15 lbs. or less, as the turkey will need to be completely submerged in oil when frying. In addition, turkeys larger than 15 lbs. may cook unevenly, which can affect flavor.

2. Smoking

Smoking has grown in popularity in recent years as grills that make this method possible have become more affordable. Smoking is a “low and slow” method of cooking, so this option is ideal for people who intend to be home all day on Thanksgiving and want to infuse their birds with a smoky flavor. However, even busy hosts can still consider smoking, as electric smokers now allow cooks to remotely control the temperatures in their grills. That’s important, as smoking requires cooks to periodically check the temperature on their grills to ensure it has not dropped too low or risen too high.

Smoking a turkey typically requires maintaining a temperature between 225 and 250 F. Cooking times for smoked turkeys are typically around 30 minutes per pound, though it can take longer if the temperature is lower. Because of the extended cooking time, hosts may want to pick a turkey that weighs around 15 lbs., especially if they don’t have much experience smoking.

This Thanksgiving, hosts can try something new by deep frying or smoking their turkeys.