Tips to a Tastier, Healthier Turkey by Hicham Elmadi

The turkey may be one of the most anticipated and feared foods for the Thanksgiving holiday. But not to worry, Hilton Head Health has some tips to make your bird healthier and even more tasty. Plus, we've included a full recipe using the tips we've suggested. Enjoy!

Tip #1- Turkey Benefits

• High in Zinc, Iron, Potassium, and Phosphorus


• High in Protein - slows digestion to keep you feeling full longer


• White meat is lower in cholesterol - avoid dark meat

Tip #2- Making a Moist Turkey

• Let the turkey rest after cooking to ensure a juicy turkey


• A 10 lb turkey will take around 2 to 2 ½ hours to cook


• Choose a fresh turkey over a frozen turkey - the ice crystals damage the muscle cells causing the meat to dry out when cooked

Tip #3- Use a Healthier Stuffing Option

• Vermicelli (Rice Pasta) is a high-energy-dense food and low in fiber which soothes the digestive system


• Traditional stuffing is full of carbs that weigh you down

Tip #4- Use Spices to Add Flavor without Adding Calories

• Ginger- Relieves pain, nausea and treats bloating


• Lemon- High in Vitamin C, Salt substitution by tenderizing the meat


• Garlic- Lowers high blood pressure


• Parsley- A source of anti-oxidant nutrients, heart healthy


• Turmeric- An Anti-inflammatory agent, Source of B6 that reduces the risk of heart disease


• Saffron- Helps with insomnia, pain, and heartburn, high in Vitamin C, Potassium, Iron, Vitamin B6


• Cilantro- Decreases the risk of obesity, diabetes, heart disease, and gives you overall energy

Thanksgiving Turkey 

Ingredients:

1 bunch Parsley, finely chopped

1 bunch Cilantro, finely chopped

1 teaspoon Saffron

1 Tablespoon Turmeric

3 Tablespoon Fresh garlic, minced

1 Tablespoon Ground ginger

2 each Onion, minced

To taste  Salt and pepper

1 package Vermicelli pasta, soften in hot water

¼ cup Celery & Carrot Pesto

Method:

• Mix the saffron with ½ cup warm water and let sit for 10 minutes.


• Puree the onions in a food processor.


• Place all ingredients, except Vermicelli and pesto, into a big bowl and mix well. (This is now your filling.)


• Reserve ¼ cup of the filling for later and rub the remainder inside and outside of the turkey.


• Mix the softened vermicelli with the reserved rub and carrots & celery pesto. Stuff the turkey with this mixture.


• Cover and bake the turkey at 350 degrees for 2 hours. Uncover the turkey, during the last 30 minutes.


• After two hours, turn off the oven and cover the turkey; allow it to sit for 30 minutes before serving.

Nutrition: 

Number of Servings: 10-12

Serving Size: 4 ounces Turkey / 1 ½ ounce Vermicelli

Calories: 320

Protein: 40 g

Total Fat: 1.5 g

Dietary Fiber: 2 g

 

Cooking a Thanksgiving Turkey 101

Thanksgiving is approaching and by now you are thinking about 2 things: cooking turkey and eating turkey.  A few simple tips will not only ease your holiday fears, but will ensure a delicious and a safe meal for you, your family and friends. I have some tips and tricks in preparation for the big day!

What Sized Turkey Should I Purchase?

We all love turkey leftovers but you want to make sure you do not have too many leftovers; you want just enough to last a few days after Turkey Day!

What Size Turkey

Type of Turkey	Pounds to Buy
Whole bird	1 Pound per Person
Boneless breast of turkey	1/2 pound per person
Breast of turkey	3/4 pound per person

 Fresh or Frozen?

If you choose to buy a frozen turkey you may do so at any time, but make sure you have adequate storage space in your freezer. Be sure to allow enough time for the entire turkey to thaw out. If you buy a fresh bird, be sure to purchase it only 1-2 days before cooking.

Thawing Time in the Refrigerator

Size of Turkey	Number of Days
4-12 Pounds	1-3 Days
12-16 Pounds	3-4 Days
16-20 Pounds	4-5 Days
20-24 Pounds	5-6 Days

 

To Stuff or Not to Stuff?

If you choose to stuff your turkey, stuff loosely. The stuffing should be moist, not dry, since heat destroys bacteria more rapidly in a moist environment; plus you want to avoid over dry stuffing. Another option is to cook the stuffing outside the bird in a casserole dish. Stuffed or not, the times will vary depending on the size of your turkey, set your oven at 325 degrees for all sizes.

Cooking Time- Not Stuffed

Size of Turkey	Hours to Cook
8-12 Pounds	2 3/4- 3 Hours
12-14 Pounds	3-3 3/4 Hours
14-18 Pounds	3 3/4- 4 1/4 Hours
18-20 Pounds	4 1/4- 4 1/2 Hours
20-24 Pounds	4 1/2-5 Hours

Cooking Time- Stuffed

Size of Turkey	Hours to Cook
8-12 Pounds	3- 3 1/2 Hours
12-14 Pounds	3 1/2- 4 Hours
14-18 Pounds	4 - 4 1/4 Hours
18-20 Pounds	4 1/4- 4 3/4 Hours
20-24 Pounds	4 3/4- 5 1/4 Hours

What Temperature?

Always use a thermometer! A turkey is safely cooked when the internal temperature is 165 degrees throughout the bird. Check the internal temperature in the innermost part of the thigh and wing, and the thickest part of the breast.  Also, the stuffing should reach 165 degrees whether cooked inside or outside of the turkey.

It's Done!

Once the turkey has reached an internal temperature of 165 degrees, allow the turkey to rest for about 15 minutes by covering it with a tent of aluminum foil. Letting the turkey rest will ensure a delicious and moist turkey. It will also give you time to make gravy or reheat any side dishes.