Healthy Thanksgiving Turkey Recipe

 

  • Ingredients healthy thanksgiving turkey recipe
    • turkey
    • olive oil or vegetable spread
    • dry herbs and spices of your choice (thyme, sage, chili powder, basil, parsley, garlic powder)
    • 2 onions
    • 2 long carrots
    • 2 celery sticks
    • stuffing (any kind: homemade or store bought)
  • Special Equipment
    • meat thermometer
    • turkey baster
    • shallow pan
    • aluminum foil
  • Directions
    • Start by properly thawing your turkey. You can't safely cook a turkey that's been thawed the wrong way. Oven temperatures won't always kill harmful microbes that can multiply very quickly if left on the counter to thaw.
    • Once your turkey is thawed, remove it from the wrapper and place it in a shallow pan breast side up. Remove the neck and giblets which can be cooked separately to make gravy or a broth.
    • Coat the entire turkey in oil or vegetable spread and apply your herbs, spices and seasoning to the skin.
    • Preheat your oven to 325 degrees F.
    • Peel the onions and carrots.
    • Dice the onions, carrots and celery sticks. Place them into the pan so that they surround the turkey.
    • Prepare your stuffing and stuff your turkey. Do not mix your dry and wet ingredients until you are ready to stuff your turkey.
    • Place your turkey into the oven.
    • If your turkey is self basting, you can skip this step. A self basting turkey is injected with butter, oil or broth and doesn't need to be manually basted. Check your packaging for details. If your turkey isn't self basted, you'll need to baste every 30-45 minutes by collecting the fluid from the bottom of the pan with a baster (or large spoon) and spreading it over the turkey. This will keep the turkey moist.
    • You'll notice that each time you check your turkey, it gets darker and darker. Once it gets dark enough for your tastes, place a sheet of aluminum foil over the turkey.
    • A calibrated meat thermometer is the only way to tell if a turkey is done. You can use the Turkey Cook Time Calculator or a pop out thermometer as a guideline but always make sure the temperatures on a meat thermometer confirm the other methods. Check the temperature at the thickest part of the breast, innermost part of the thigh (not touching the bone) and the middle of the stuffing (if you stuffed the turkey). All three temperatures should be at least 165 degrees F.
    • Once the turkey has reached an internal temperature of at least 165 degrees F, remove it from the oven. You can use the turkey juices and vegetables at the bottom of the pan to give your gravy some extra flavor. Let the turkey sit for 20 minutes and carve.
  • Calories:
    • 4oz: 212 calories, 8 grams of fat, 0 grams of carbohydrates, 32 grams of protein, 71 milligrams of sodium
  • Is this healthy?
    • Turkey on its own is a healthy meat. Without the skin, it's low in fat and high in complete protein. The problem with Thanksgiving is when you combine turkey with a plate full or stuffing, mashed potatoes, macaroni and cheese, corn bread and pies. The calories can add up quick. These foods on their own aren't unhealthy; it's the amount most people eat that can lead to trouble. If you can find a way to moderate the amount of food you eat on Thanksgiving, you'll be fine.
  • For more tips on having a safe and healthy Thanksgiving, check out the Guide to Having a Healthy Holiday Season. To read other healthy recipes or to share your own, visit the nutrition forums.