All In Good Taste / October 2005
Talk Turkey With An Accent
Famous as the center piece in holiday feasts, turkey is actually great for serving all year round, good for both weight-watching and bodybuilding because it is low in fat and high in protein. The typical 15 pound turkey is 70% white meat and 30% dark meat. White meat has fewer calories and less fat than dark meat.
Turkey is also an inexpensive source of iron, zinc, phosphorus, potassium and B vitamins. Smart cooks choose parts instead of the whole turkey, and serve just like chicken, quickly and with a minimum of preparation time. When Neil Armstrong and Edwin ‘Buzz’ Aldrin sat down to eat their first meal on the moon, their foil food packets contained roasted turkey and all of the trimmings.
When baking turkey, many cooks leave the skin on to trap moisture and ensure tender meat, then remove the skin before eating to avoid extra fat and calories. Skinless turkey breast is an excellent low-fat protein source, lower even than skinless chicken breast. Nine ounces of cooked skinless white-meat turkey has only 345 calories, an impressive 72 grams of protein, and only 3 grams of fat. Dark meat is higher in fat than its white counterpart, but nine ounces of cooked skinless dark-meat turkey just has 450 calories, 72 g of protein and 18 g of fat. Nine ounces of cooked skinless chicken breast white meat), is about 400 calories and 80 grams of protein but has lower fat content, at approximately 9 g, is lower.
Marinades add fresh flavor to turkey, spice up the sandwiches from leftovers.and offer plenty of opportunity for creativity in the kitchen. Marinate turkey breasts and tenderloins for up to one hour in the refrigerator. Follow the recipes or add dashes of spices and flavorings that sound interesting.
Ttry these new ideas to coat four turkey breast halves. For extra marinade to be used at the table, double the recipe and set half aside. Never reuse any marinade that has been in contact with uncooked turkey.
For an Asian style marinade try Soy Sauce With Lime- mix 2 Tbsp soy sauce, 1 tsp pepper and the juice of one lime. For a flavorfully fresh marinade, try Olive Oil and Lemon, by adding 2 Tbsp olive oil to 1 tsp pepper and the juice of a lemon. For a definitely different tasts treat, use Ginger and Cilantro. Combine 1 Tbsp olive oil, the juice of one lime, 1 tsp minced garlic, 3 Tbsp minced cilantro, 1 Tbsp fresh, minced ginger and 1 tsp each of salt and pepper.
For a Basil and Lemon marinade, combine 2 Tbsp olive oil, 1/2 cup fresh chopped basil, the juice of a lemon and salt and pepper to taste.
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