Healthy Thanksgiving Cooking
Posted By:Matt Weeks
Posted On:October, 28th 2009
Category: Nutrition
 

The cooking class will take place on Tuesday, November 3rd at 6:30!  Hope to see you!

Topic:

Healthy Thanksgiving Cooking

  

·        Review of the common, usually unhealthy Thanksgiving meal foods.  Considerations of substitutions or menu modifications to lower fat, Carbohydrate, and sugar content.

 

·        Turkey

§  Keeping the bird safe- things to consider:

·        Thawing and Cooking

§  Cooking Time and Temperature Rules:

·         Weight of Bird Chart

§  Nutritional Content.  Information from the Registered Dietitian.

§  Left Overs- Food Safety

 

·        Recipes/Cooking Demonstration

  

Turkey Food Safety

 

Thawing Your Turkey

There are three ways to thaw your turkey safely — in the refrigerator, in cold water, or in the microwave oven.

 

In the Refrigerator (40 °F or below) Allow approximately 24 hours for every 4 to 5 pounds
4 to 12 pounds	1 to 3 days
12 to 16 pounds	3 to 4 days
16 to 20 pounds	4 to 5 days
20 to 24 pounds	5 to 6 days

 

Keep the turkey in its original wrapper. Place it on a tray or in a pan to catch any juices that may leak. A thawed turkey can remain in the refrigerator for 1 to 2 days. If necessary, a turkey that has been properly thawed in the refrigerator may be refrozen.

 

In Cold Water Allow approximately 30 minutes per pound
4 to 12 pounds	2 to 6 hours
12 to 16 pounds	6 to 8 hours
16 to 20 pounds	8 to 10 hours
20 to 24 pounds	10 to 12 hours

Wrap your turkey securely; making sure the water is not able to leak through the wrapping. Submerge your wrapped turkey in cold tap water. Change the water every 30 minutes. Cook the turkey immediately after it is thawed. Do not refreeze.

 

In the Microwave Oven

• Check your owner's manual for the size turkey that will fit in your microwave oven, the minutes per pound, and power level to use for thawing.
• Remove all outside wrapping.
• Place on a microwave-safe dish to catch any juices that may leak.
• Cook your turkey immediately. Do not refreeze or refrigerate your turkey after thawing in the microwave oven.

Cooking Your Turkey

 

 

Weight of Bird/Cooking Times

 

 

 

 

 

Turkey Nutrition Facts

 

Turkey is low in fat and high in protein. It is an inexpensive source of iron, zinc, phosphorus, potassium and B vitamins. A serving of turkey is a 2 to 3-ounce cooked portion. The Food Guide Pyramid suggests 2 to 3 servings from the meat group each day.

The portions below represent 100 grams, approximately 3 1/2 ounces, of sliced meat from a whole roasted turkey.

A 3 1/2-ounce portion of turkey is about the size and thickness of a new deck of cards. The fat and calorie content varies because white meat has less fat and fewer calories than dark meat and skin. One gram of fat contains 9 calories, and one gram of protein contains 4 calories.

Meat Type	Calories	Total Fat	Protein
Breast with skin	194	8 grams	29 grams
Breast w/o skin	161	4 grams	30 grams
Wing w/skin	238	13 grams	27 grams
Leg w/skin	213	11 grams	28 grams
Dark meat w/skin	232	13 grams	27 grams
Dark meat w/o skin	192	8 grams	28 grams
Skin only	482	44 grams	19 grams

 Resource: USDA Nutrient Data Laboratory – Turkey (Young Hen)

 

 

 

 Marinated Turkey Tenderloins

INGREDIENTS

·     1-1/2 teaspoons canola oil

·     1-1/2 teaspoons reduced-sodium soy sauce

·     1-1/2 teaspoons reduced sodium teriyaki sauce

·     3/4 teaspoon red wine vinegar

·     1/4 teaspoon lime juice

·     1/4 teaspoon Dijon mustard

·     1/4 garlic cloves, minced

·     1/4 teaspoon coarsely ground pepper

·     1/4 teaspoon dried parsley flakes

·     1/8 teaspoon dried basil

·     1/8 teaspoon onion powder

·     1/4 pound turkey tenderloins

DIRECTIONS

1.  In a 2-cup measuring cup, combine the first 11 ingredients. Pour 2/3 cup into a large Zip-Loc bag; add turkey. Seal bag and turn to coat; refrigerate for 8 hours or overnight. Cover and refrigerate remaining marinade. Before starting the grill, coat grill rack with nonstick cooking spray. Drain and discard marinade from turkey. Grill, covered, over medium heat for 7-9 minutes; baste with reserved marinade. Turn and grill 7-9 minutes longer or until juices run clear.

NOTES:

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Green Beans with Red Bell Pepper and Garlic

 

INGREDIENTS

 

• 8 oz green beans, (fresh or frozen)
• 1  teaspoons olive oil                                                                                                           
• 1/2 red bell pepper, seeded and julienne (thin strips)                                                                
• 1 clove garlic, finely chopped  
• 2 oz chopped fresh onion                                                                                                                 
• 1/2 teaspoon salt                                                                                                                                        
• 1/4 teaspoon freshly ground black pepper                                                                                                                                                                                                       

DIRECTIONS

 

1. Fill a medium sized stock pot ¾ full of water and bring to a boil.  Add beans and cook 3-5 minutes or until beans turn bright green.  Remove from pot and place in an ice bath to prevent further cooking.
2. In a large sauté pan heat the oil over medium heat and sauté the onions, garlic, and bell pepper for 2-3 minutes.  Add the green beans, salt, and pepper and sauté for another 2-3 minutes and serve immediately.

 

 

Sweet Corn with Fresh Basil

 

INGREDIENTS

 

• 12 oz frozen whole kernel corn
• 2 teaspoons chopped fresh basil
• 1 teaspoon roasted garlic
• 1 teaspoon kosher salt
• ½ teaspoon black pepper
• 1 oz butter sub
• 4 oz water

 

DIRECTIONS

 

1. Combine all ingredients in a saucepan and cook over medium heat for 18-20 minutes or until corn is tender.  Add more water if needed to prevent scorching.

 

 

 

 

 

 

Pork Tenderloin with Apples and Balsamic Vinegar

 

 

INGREDIENTS

·         1 tablespoon olive oil

·         1 pound pork tenderloin, trimmed of all visible fat

·         1 cup chopped onion

·         1/2 cup chopped apple

·         1 1/2 tablespoons fresh rosemary, chopped

·         1 cup low-sodium chicken broth

·         1 1/2 tablespoons balsamic vinegar

DIRECTIONS

Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray.

In a large skillet, heat the olive oil over high heat. Add the pork and sprinkle with black pepper. Cook until the tenderloin is browned on all sides, about 3 minutes. Remove from heat and place in the prepared baking pan. Roast the pork for about 15 minutes, or until a food thermometer indicates 160 F (medium).

Meanwhile, add the onion, apple and rosemary to the skillet. Saute over medium heat until the onions and apples are soft, about 3 to 5 minutes. Stir in the broth and vinegar. Increase the heat and boil until the sauce has reduced, about 5 minutes.

To serve, place the pork on a large platter. Pour the onion-apple mixture over the top and serve immediately.

Serves: 3 (4oz) or 6 (2oz) portions 

Roasted Garlic

INGREDIENTS

·         1 medium head fresh garlic

·         2 teaspoons olive oil

DIRECTIONS

1. Method 1: Preheat oven to 250 degrees F (125 degrees C). Slice 1/4 inch off top of garlic bulb. Place in a small baking dish and drizzle with olive oil. Bake in preheated oven for 20 minutes, until outside is lightly browned and garlic cloves are soft. When cool enough to touch, squeeze each clove to extract softened garlic.
2. Method 2: Preheat oven to 250 degrees F (125 degrees C). Peel each garlic clove. Place in a single layer in a small baking dish and drizzle with olive oil. Bake for 15 minutes, until garlic is soft.

Marinated Turkey Breast

INGREDIENTS

• 2 cloves garlic, peeled and minced
• 1 tablespoon finely chopped fresh basil
• 1/2 teaspoon ground black pepper
• 1 boneless turkey breast halve (approx 1.5 lbs)
• 6 whole cloves
• 1/4 cup vegetable oil
• 1/4 cup low sodium soy sauce
• 2 tablespoons lemon juice
• 2 teaspoons brown sugar

DIRECTIONS

In a small bowl, mix together the garlic, basil, and pepper. Rub over the turkey breasts. Insert one clove into each end of the turkey breasts, and one in the center.

1. In a large shallow dish, blend vegetable oil, soy sauce, lemon juice, and brown sugar. Place the breasts in the dish, and turn to coat. Cover, and marinate in the refrigerator at least 4 hours.
2. Preheat grill for high heat.
3. Lightly oil the grill grate. Discard marinade, place turkey breasts on the grill. Close the lid, and grill turkey breasts about 15 minutes on each side, or to an internal temperature of 170 degrees F (68 degrees C).

Serves:  3 (4oz) or 6 (2oz) portions

Light Sweet Potato Casserole

INGREDIENTS

·     6 ounces sweet potatoes, peeled and cut into chunks

·     2 teaspoons fat-free milk

·     1-1/2 teaspoons egg substitute

·     1 teaspoon Splenda

·     1/8 teaspoon salt

·     1/8 teaspoon vanilla extract

·     1/8 teaspoon ground cinnamon

DIRECTIONS

1.  Place sweet potatoes in a large saucepan; cover with water. Bring to a boil. Reduce heat; cover and cook for 25-30 minutes or until tender. Drain.

2.  In a large mixing bowl, beat the sweet potatoes, milk, egg substitute, Splenda, salt and vanilla until smooth. Transfer to a 1-1/2-qt. baking dish coated with nonstick cooking spray. Sprinkle with cinnamon. Bake, uncovered, at 350 degrees F for 25-30 minutes or until heated through.

Cran-Broccoli Salad

INGREDIENTS

·     3/4 teaspoon balsamic vinegar

·     1/8 teaspoon Dijon mustard

·     1 tablespoon FF mayo

·     1/8 clove garlic, minced

·     1/8 teaspoon grated lemon zest

·     salt and pepper to taste

·     1 tablespoon canola oil

·     1/8 (16 ounce) package broccoli coleslaw mix

·     1 tablespoon dried cranberries

·     1-1/2 teaspoons chopped green onions

·     1-1/2 teaspoons chopped pecans

DIRECTIONS

1.  In a medium bowl, whisk together the vinegar, mustard, FF mayo, garlic, and lemon zest. Gradually whisk in the canola oil while drizzling in a fine stream.

2.In a serving bowl, combine the broccoli slaw, dried cranberries, and onion. Pour the dressing over, and toss to coat evenly. Chill for at least 15 minutes before serving. Sprinkle pecans over the top just before serving.

END