Turkey Times Three

October 5, 2010 at 12:49 pm Leave a comment

White meat turkey is one of the leanest proteins around with a 4oz serving packing 32.5g of protein and typically less than 1g of fat. It’s also high in super nutrients like selenium, B6 and niacin. 

Selenium is crucial for healthy thyroid metabolism, necessary for a good immune system health and it’s a potent antioxidant.  Niacin is important for turning proteins, fats and carbs from our food into energy.   B6, like niacin, is also important for energy production – especially breaking down stored sugar (called glycogen) from your muscles and liver between meals, during workouts and while you are sleeping. B6 is also needed for a process called methylation which is a crucial reaction that protects blood vessel walls and maintains healthy hormone balance.  Extra B6 is needed whenever we’re taking exogenous hormone medications (including birth control pills). 

Roasted turkey breast is a great protein source, but here are a few more interesting turkey ensembles that make great meals…and great protein based snacks. Enjoy! 

Turkey Burgers

3 pounds ground, hormone free, organic, free range turkey

1 pound frozen spinach, thawed and drained (press all water out)

½ chopped purple onion

1 egg, beaten

½ tsp garlic powder

½ tsp onion powder

½ tsp Herbs de Provence or 1 tsp Italian Seasoning

½ tsp salt

½ tsp cracked black pepper

1 tbsp crushed red pepper, if desired

Mix all ingredients in a bowl and form into patties (makes 8-10 turkey burgers). Cook stovetop or in George Forman Grill.  These are great cold – so they can be eaten on the go as a quick protein, as well as reheated…and there’s green veggies baked right in! Served here with sliced avocado and Red Swiss Chard dressed in olive oil and lemon juice.

No time to make and cook individual patties? Put into greased 8 x 10 baking dish and cook as a meatloaf. Bake at 350 degrees for 40minutes or until cooked through.

 Turkey Meatballs (gluten free)

1.5 cups hazelnut flour

2 pounds ground, hormone free, organic, free range turkey

2 eggs, beaten

¼ cup finely chopped onion

1 tbsp Italian Seasoning

½ tsp salt

½ tsp cracked black pepper

1 tsp crushed red pepper, if desired

Mix all ingredients into a bowl and then roll into 2” balls and place on cookie sheet (cover pan lightly with spray olive oil or coconut oil).  Makes 14-16 meatballs.  Bake at 350 degrees for 25 minutes or until they are cooked through.

Serving suggestion: Place 2-3 meatballs atop a large handful of spinach and top with ½ cup marinara sauce. Top with 1 tbsp parmesan cheese if desired. 

2 of these make a great protein snack – have with raw bell pepper slices.

 Laura’s Hearty Tuscan Soup (variation on recipe from Ultimate You

3 cloves garlic, chopped

½ medium purple onion, chopped

2 pounds ground turkey breast (also can be made with ground chicken)

2 tbsp olive oil

1.5 cups mushrooms, sliced

2 zucchinis, diced

1.5 tsp sea salt

1.5 tsp black pepper

8 cups organic chicken broth

1 can rinsed and drained cannellini beans

1 cup fresh basil leaves

4 slices precooked turkey bacon

1 cup organic cream or coconut milk 

Sauté garlic and onion with ground turkey breast in olive oil for about 10 minutes (until turkey is nearly cooked). Add mushrooms, zucchinis, sea salt, pepper and cook for 5 minutes. Add chicken broth and drained canellini beans, bring to a simmer. Next add fresh basil leaves and 4 slices precooked and crumbled turkey bacon and if desired, add 1 cup organic cream or coconut milk. Simmer 5 more minutes.  Makes 6-8 servings.

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