1. Stay Natural
Many of us go to the market to purchase a turkey and usually pick one based on weight and how many we have to feed at Thanksgiving. But take some time to read the label: see if the bird has been injected with any chemical to ensure moistness. Avoid that if you can; proper baking and basting will ensure the turkey remains moist and tender. Look into free-range turkeys. These turkeys are allowed to roam free and are not caged during the growth process. They are exposed to fewer chemicals and are mostly grain-fed. They are also healthier and carry less disease. Turkey is one of the leaner forms of poultry. Grain-fed birds contain less fat, and because of their diet have a more natural muscle tone, which for us means higher protein content.
2. No Longer Just for Thanksgiving
Turkey has become a year-round food. Turkey is a "light" white meat. This makes it ideal for lunches and salads. You can submerge an entire turkey into a deep fryer. Frying this way holds in more juices and flavor, and few of the nutrients are lost. Turkey broth saved from the holiday bird has a high concentration of nutrients. It can be used in place of water when making casseroles and other dishes. Not only will it add to the flavor, it will boost the nutritive value. The more you cook something, the more nutrients you lose, so it's best to keep dishes covered during cooking.
3. Nutrient Values
Turkey is an excellent meat for dieters and health-conscious individuals. It's high in protein and on the low end when it comes to fat. Almost two-thirds of the fats in turkey are of the unsaturated type. The white meat has more protein than the dark meat. Either meat is rich in nutrients. Vitamin A and B are included, as well as zinc, iron, phosphorus and potassium. Turkey also has tryptophan, an amino acid that works in the brain to slow things down. This is what makes you sleepy after you've eaten your huge Thanksgiving dinner.
4. Cooking Suggestions
Baking is one of the best ways to prepare turkey. You can baste the turkey every half hour or so, or use a bag, which holds in moisture and makes cleanup easy. The rule of thumb with baking is 30 minutes per pound. Deep frying is another option that helps to hold in moisture and the outside is crispy while the inside remains moist and tender. Cooking slower for longer periods, as long as the bird is covered, is best. High heat for long periods of time will diminish the presence of the vitamins and the amino acids.
Preserving the broth for future use, as a basting liquid or in a stuffing or casserole, is another way to gain the nutritional benefits of turkey. Some of the amino acids may be reduced slightly with the extra cooking, but the mineral content will remain somewhat intact.
5. Preparation
Always wash the turkey inside and out. Make sure you have removed the neck, giblets and other goodies from the body cavity. if you cook the stuffing outside the bird, it will ensure that the bird is cooked completely. After washing, you can coat the outside of the bird with cooking spray. Or, more preferable, rub a mixture of butter and cooking herbs on the outside. Soften a stick of butter and add oregano, garlic, basil and poultry seasoning. After it's thoroughly mixed, rub it all over the outside of the bird. This seals in moisture and gives the bird a crisp, brown covering.
Because turkey is a leaner bird, you may need to use more butter or fat. If you don't go overboard with it, you can achieve the proper balance of fats to proteins in your meal. Many people use the liver and gizzards in the stuffing. These are two parts of the bird that have massive amounts of protein and amino acids. They are definitely an acquired taste, however.
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