Shari Duncan

Let’s Talk TURKEY

by on Mar.21, 2010, under General Nutrition, Recipes

It’s not just for Thanksgiving. The nutritional benefits of turkey will make you give this bird another look.

Turkey breast consistently tops the list of Superfoods but many people only think of eating turkey on Thanksgiving or special occasions. Skinless turkey breast is one of, if not the leanest meat protein sources on the planet. This alone could make it a Superfood: but turkey is also packed full of nutrients, particularly niacin, selenium, vitamins B6 and B12, and zinc. One serving of turkey contains almost half the body’s requirement for selenium, which has been

Turkey Breast is available year round...not just for special occasions.

Turkey Breast is available year round...not just for special occasions.

shown to improve immunity, inhibit cancer development and aid in the metabolism of the thyroid hormone. The B Vitamin niacin is a cancer preventer as well. Niacin helps to convert elements of the food we eat into the energy our bodies run.  Think of it in this way – turkey meat contains around two-third of the total amount of nutrients a normal adult requires to keep healthy.

Many people are surprised when turkey makes the “Superfood” list but chicken does not.  This is because skinless,

roasted white meat chicken is higher in both calories and saturated fats than roasted white meat turkey

Turkey is also available year round.  As we continue to explore innovative ways to build better bodies with protein, give turkey a closer look.  You may be surprised how versatile cooking with turkey is…(skinless, breast of course!)  .

Nutritional breakdown for Turkey is shown below and is based on a 3.5 oz serving.  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 with skin 238 13 grams 27 grams
Leg with skin 213 11 grams 28 grams
Dark Meat with skin 232 13 grams 27 grams
Dark Meat w/o skin 192 8 grams 28 grams
Skin Only 482 44 grams 19 grams

Put Turkey into your Diet More Often:

  • Replace the ground beef in chili or meatloaf with ground turkey.
  • Put some ground turkey burgers on the grill instead of hamburgers.
  • Toss cubed leftover turkey on your favorite salad.
  • Make a turkey salad in place of chicken or egg salad.
  • Cut boneless turkey into cubes, marinate and create skewers of turkey and veggies to put on the grill.
  • Try turkey cutlets or tenderloins for a change of taste
  • Buy just the Turkey breast, season and roast and eat from leftovers all week long!

Go ahead, get to you grocery, grab a bird and gobble up!

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Herb Roasted Turkey Breast.

Fragrant blend of Garlic, lime, white wine and herbs.

Adapted from Food Network recipe

I will roast a turkey breast on my off days – when I am not so pressed for time. It only takes a few minutes to season the turkey breast. Then just place it in the oven for approximately 2 hours and forget about it. The house smells great.

BUT the best part is you will have plenty of lean, moist turkey to pack in your cooler and enjoy all week long!!

Easy to prepare... Enjoy all week long

Easy to prepare... Enjoy all week long


  • 1 whole bone-in turkey breast, 6 1/2 to 7 pounds
  • 1 tablespoon minced garlic (3 cloves)
  • 2 teaspoons dry mustard
  • 1 tablespoon chopped fresh rosemary leaves
  • 1 tablespoon chopped fresh sage leaves
  • 1 teaspoon chopped fresh thyme leaves
  • 2 teaspoons kosher salt (I used season salt)
  • 1 teaspoon freshly ground black pepper (& Lemon/Lime Pepper)
  • 2 tablespoons good olive oil
  • 2 tablespoons freshly squeezed lemon juice (I didn’t have lemon so I substituted lime juice)
  • 1 cup dry white wine


Preheat the oven to 325 degrees F. Place the turkey breast, skin side up, on a rack in a roasting pan.

In a small bowl, combine the garlic, mustard, herbs, salt, pepper, olive oil, and lemon juice to make a paste. Loosen the skin from the meat gently with your fingers and smear half of the paste directly on the meat. Spread the remaining paste evenly on the skin. Pour the wine into the bottom of the roasting pan.

Roast the turkey for 1 3/4 to 2 hours, until the skin is golden brown and an instant-read thermometer registers 165 degrees F when inserted into the thickest and meatiest areas of the breast. (test in several places.) If the skin is over-browning, cover the breast loosely with aluminum foil. When the turkey is done, cover with foil and allow it to rest at room temperature for 15 minutes. Slice and serve with the pan juices spooned over the turkey.

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