Prairie Fare: Turkey Time

November 18, 2004

Prairie Fare: Turkey Time

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

If I were a turkey, I’d be a little nervous at this time of the year. One lucky bird, however, gets a “pardon” from the president in a tradition started in 1947.

Each year the National Turkey Federation presents the president with one live and two “dressed” turkeys. I don’t mean they’re wearing nice clothes. The live turkey gets a presidential pardon and retires to a historical farm.

To most people, Thanksgiving means we’ll be stuffing ourselves with turkey. Collectively, Americans eat about 690 million pounds of turkey on Thanksgiving Day. Ninety-seven percent of surveyed Americans said they’d be eating turkey for Thanksgiving.

Turkey, of course, isn’t only for Thanksgiving. Since it averages about 99 cents per pound, depending on location, and is easy to prepare, turkey is often the table centerpiece on Christmas and Easter, too.

People have arrived at novel ways to prepare it. Deep frying turkey in hot peanut oil remains popular in some parts of the country, although deep frying adds fat to very lean meat. That usually doesn’t get the nod of approval from nutrition professionals.

During summer, a recent fad was to grill turkey with an open can of beer inside. I’ve never tried it, but I don’t think the chef is supposed to drink the contents first.

Turkey is lower in fat and calories than some other meats. Turkey varies in nutritional content, depending on whether you choose dark or light meat and whether you peel the skin from the bird. Dark turkey meat with skin has the highest amount of fat and calories.

A 3.5-ounce portion (about the size of a deck of cards) of roasted turkey breast without skin has about 160 calories and 4 grams of fat. With skin, the same amount has 194 calories and 8 grams of fat. If you prefer dark meat, a 3.5-ounce portion has 192 calories and 8 grams of fat. With skin, the dark meat portion has 232 calories and 13 grams of fat.

Since the average weight of a turkey is about 15 pounds, usually there will be leftovers. Leftovers are only as safe as their handling from grocery store to home.

These are some tips for serving a safe Thanksgiving meal and enjoying safe leftovers:

Thaw frozen turkey in the refrigerator at 40 degrees. Allow about 24 hours to thaw every 4 to 5 pounds. A 15-pound turkey thaws in about three days. Birds can be thawed under cold water, changing the water every 30 minutes. Allow about 30 minutes per pound. A turkey also can be cooked if frozen, according to the USDA, but it takes 50 percent longer. Remove the giblets from the cavity before cooking.
If you prefer a fresh (never frozen) turkey, buy it within a day or two of Thanksgiving Day.
Cook birds in a 325-degree oven to an internal temperature of 180 degrees for whole birds or 170 degrees for turkey breast. Measure with a food thermometer in the thickest parts of the bird. Don’t trust pop-up thermometers. Some have been shown to prematurely pop out of the bird before a safe temperature has been reached.
If you stuff the bird, stuff it loosely, allowing about 3/4 cup stuffing per pound of turkey.
Refrigerate leftovers within two hours. Use refrigerated turkey and stuffing within three to four days, or freeze up to six months.

Here’s a tasty way to use your leftover turkey. For more recipes and tips, visit the National Turkey Federation Web site: www.eatturkey.com

Turkey, Mandarin and Poppy Seed Salad

1/4 c. orange juice
1 1/2 Tbsp. red wine vinegar
1 1/2 tsp. poppy seeds
1 1/2 tsp. olive oil
1 tsp. Dijon-style mustard
1/8 tsp. pepper
5 c. mixed greens, washed, dried, chilled and torn
2 c. baby spinach leaves, washed, dried, chilled and torn
1 c. cooked turkey, cut into small chunks or strips
1 10-oz. can mandarin oranges, drained

To make dressing, combine orange juice, vinegar, poppy seeds, oil, mustard and pepper. Set aside. In a large bowl, combine and toss lettuce, spinach, turkey and oranges. Drizzle dressing over turkey mixture. Serve immediately.

Makes 4 servings. Each serving has 158 calories, 4 grams of fat, 19 grams of carbohydrate and 14 grams of protein.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Rich Mattern, (701) 231-6136, richard.mattern@ndsu.nodak.edu

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North Dakota State University
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