52 Healthy Foods You Can Say “Yes’ To: Turkey

November 23, 2011

This is the time of year when turkey takes center stage. Like its poultry cousin, chicken, skinless turkey breast provides plenty of protein without a lot of fat. Calorie and fat content will vary though depending on whether it is white meat or dark meat, with the skin or without. For example, a 3 ½ portion (which is the size and thickness of a new deck of cards) of white meat with the skin has 194 calories and 8 grams of fat. Whereas without the skin, the same portion has 160 calories and 4 grams of fat. Dark meat with the skin provides 230 calories and 13 grams of fat; without the skin-190 calories and 8 grams of fat.

The greatest challenge for new and experienced cooks alike is to avoid the dreaded “dry turkey,” which is usually in reference to the white meat of the turkey breast. Because the flavor of turkey marries well with a host of ingredients, turkey can be successfully braised, roasted, grilled, fried, boiled, broiled, and barbecued. All are designed to tantalize the senses and produce the perfect turkey – moist breast meat, tender legs and thighs, golden brown skin and memorable flavor. And once the main event is over remember to store any leftover turkey within 2 hours after cooking. Large quantities should be divided into smaller portions and refrigerated or frozen for later use, such as in this Turkey and Black Bean Wrap recipe. Happy Thanksgiving!

Turkey and Black Bean Wrap

3 tablespoons olive oil
2 cups chopped, leftover turkey
2 green bell peppers, cut into 1/2 inch diced (about 2 cups)
2 cloves garlic, minced
3 teaspoons dried oregano
2 teaspoons ground cumin
1 10-ounce can tomatoes with green chiles
1 15 ounce can black beans, rinsed
3 tablespoons red wine vinegar
Salt and pepper to taste
1 tablespoon chili powder
12 flour tortillas

1. In a large saucepan, heat 2 tablespoons olive oil over medium heat. Add bell peppers, garlic, oregano and cumin; cook, stirring, until pepper softens, about 5 minutes.

2. Add tomatoes, beans and vinegar; cook, stirring occasionally until thickened, about 25 minutes.

3. Meanwhile, heat one tablespoon olive oil in a skillet; add turkey and sprinkle with chili powder. Heat and stir for about 5 minutes. Cover and set aside.

4. With back of spoon, coarsely mash some of the beans. Taste and season with salt and pepper, if desired.

5. Heat tortillas in a dry skillet or microwave. Spoon bean filing onto tortillas and layer with seasoned turkey. Wrap and serve.