Turkey Recipe & Nutrition | ‘s Encyclopedia of Food

When it comes to planning a healthy Thanksgiving feast, there are few things as daunting as the turkey. If you’ve ever experienced a turkey cookout, then you know who will definitely be at the center of attention. And, if your cooking skills are a little lacking, you may be tempted to just order a “turkey” and call it a day. We here at “Just a Little Bite” are here to tell you that you’re not alone.

Although the vast majority of Americans eat turkey at Thanksgiving, many people skip this traditional dish in favor of the traditional chicken or pork. This choice is a mistake for several reasons, including the fact that turkey is a lean protein that contains several anti-inflammatory compounds. Like many poultry, turkey is also rich in B vitamins, which help support a healthy nervous system.

The average American eats 3 pounds of turkey every Thanksgiving, and studies have shown that eating turkey can be a great way to help people lose weight and be healthier. Turkey is low in fat and high in protein and other nutrients. This makes it a good alternative to red meat, which is high in fat and cholesterol and linked with an increased risk of cardiovascular disease. Turkey is also a good source of iron, which is important for producing energy in the body.

A Quick Look

Turkey meat is a low-fat, high-protein poultry meat. Turkey meat is available fresh or frozen, whole or butchered into pieces such as breasts and legs. Turkey has a deep taste and is traditionally served around Thanksgiving or Christmas, but it may be eaten all year. Turkey is high in protein but low in fat: three ounces of white turkey flesh has more than 24 grams of protein but only 3.25 grams of fat. Purchase fresh meat from a reputable source (preferably a butcher or farmer), and roast turkey until it reaches an internal temperature of at least 170°F for safety.


A turkey is a big bird native to the Americas that is grown for meat as a fowl.

The majority of turkey meat available in North America comes from farmed birds; nevertheless, wild turkey flesh is equally edible and pleasant (though it tends to have a stronger, gamier flavor).

Turkeys are typically eaten during Thanksgiving and/or Christmas in the United States and Canada, and it is customary to roast the whole bird on these occasions (minus its head and extremities).

Turkey, on the other hand, isn’t only for the holidays: fresh or frozen turkey flesh is accessible all year. The cuts are comparable to chicken (breasts and thighs, for example), but the proportions are considerably bigger.

Turkey is often available as “deli meat” or “luncheon meat,” which are pre-cooked, seasoned, and sliced meat preparations that are widely used in sandwiches. (Turkey sausage or turkey bacon are two more options.) Keep in mind that they are highly processed meats, typically including preservatives, salt, and other spices. It isn’t turkey in its natural state.

Turkey’s flavor is similar to chicken’s, but it’s more unique – it has a rich, somewhat gamy, savory flavor that’s not overpowering and responds nicely to strong spices. Turkey is often used to substitute fattier meats since it is a lean yet protein-dense meat.


Turkeys, like chickens, have both white and black flesh. White meat refers to thinner pieces like breast that retain their light beige hue even after cooking. Dark meat refers to somewhat fattier and richer pieces of meat, such as leg or thigh, that cook to a deeper color.

If cooked correctly, whole roasted turkeys are a sight to behold: the turkey’s outer skin takes on a burnished, golden color and a crunchy texture.

A whole roasted turkey’s big, majestic appearance is prized for its aesthetic attractiveness, ensuring its time-honored position at the holiday dinner table.

Nutritional Information

About 135 calories, 24.7 grams of protein, and 3.26 grams of fat are included in three ounces of roasted turkey flesh (white meat, without the skin).

Turkey is abundant in iron, zinc, potassium, and B vitamins, in addition to being a lean yet protein-rich meat.

Note: It’s a common misconception that turkey makes you drowsy. While turkey does include Tryptophan (a substance that is converted to melatonin, a sleep-inducing hormone), it does not contain as much as many other meals. Many people’s post-Thanksgiving dinner drowsiness is caused by an excess of carbs, alcohol intake, and overeating (or a combination of all three).


A limited variety of fresh turkey slices is typically available in the poultry department of your grocery store throughout the year. Choose the freshest pieces possible, and steer clear of any meat that seems to be grey or dull. Look for the butchering date, which should be as near to the purchasing date as feasible. The current date should, at the very least, be several days before the expiration date.

It’s important to get beef from a reputable supplier. Examine the information on the packaging regarding the farm and the meat itself. However, bear in mind that marketing jargon may be deceiving at times. As a result, it’s better to purchase your meat from a local butcher or at a farmers’ market if you have questions or concerns about where your meat comes from and want to learn more about the farm and/or agricultural practices.

If you want a whole turkey, you must first determine whether you want it fresh or frozen. This is mainly a personal preference. During the winter vacations, many shops offer both fresh and frozen choices.

Speaking with your local butcher ahead of time is the best method to get a fresh turkey. A competent butcher will be able to tell you where and how the turkey was reared. He or she may even be able to get a heritage turkey, provide organic or small-farm alternatives, or at the very least guarantee the bird’s quality. While this may take a little more time (and perhaps money), it will almost certainly result in a better and more nutritious turkey.


Depending on when you intend to use the turkey, keep it in the fridge or freezer. If you store it in the refrigerator, be sure you consume it before it expires. Remember that once defrosted, frozen meat cannot be refrozen.

You may ask the butcher how long the meat will last in the fridge if you purchase it from him. However, the meat should be cooked and eaten as quickly as possible; the fresher it is, the better it will taste. Fresh meat should usually only be bought a day or two before you intend to prepare it.

Once cooked, turkey meat may be stored in the fridge for up to five days in a sealed container.


preparing a whole turkey for roasting

It takes a lot of effort to roast a full turkey. In this respect, many families have their unique customs. In general, the following is the fundamental procedure:

  1. Defrost the turkey ahead of time if it is frozen. Remove any giblets from the inside chamber by rinsing and wiping it clean. If desired, fill the cavity with stuffing.
  2. Season the turkey with salt, pepper, and butter all over (or coconut oil).
  3. Truss the turkey by tying its legs together with kitchen twine and/or folding the skin over the cavity with skewers.
  4. Place the turkey breast side up in a roasting pan and cover loosely with foil. Cook for 20 minutes per pound at 325°F. For the final hour of cooking, remove the foil. A thermometer inserted into the thickest portion of the thigh should read at least 170°F (or 180°F for a stuffed turkey) when done.
  5. Allow the turkey to rest for at least 20 minutes before slicing to allow the fluids to settle and spread evenly throughout the flesh.
  6. Of course, many people swear by their own turkey preparations: brining the turkey ahead of time, for example, is a great way to ensure a moist, juicy bird with crispy skin. Deep-frying and grilling are common ways to prepare a whole roasted turkey, particularly in the southern United States.

Cooking turkey slices

Cooking individual slices of turkey is considerably easier: prepare the meat in the same way you would chicken or pig, but you will probably need to allow for more cooking time.

Preheat the oven to 350°F for a turkey breast, for example. Season the breast with salt, pepper, and any other spices you want, as well as a teaspoon of olive oil. Bake for one hour on a baking sheet or small roasting pan. Turn the breast over and bake for another half hour, or until a meat thermometer reads 165°F in the thickest section.

Ground turkey may be substituted for other kinds of ground meat in recipes such as turkey chili, turkey meatballs, and turkey meatloaf.


Turkey meat, like other poultry, should be cooked all the way through. Turkey meat should be cooked to a temperature of at least 165 degrees Fahrenheit, according to the USDA.

Keep in mind, however, that turkey, particularly the white flesh, is a lean meat. If you overcook it, it will taste dry.

After handling raw meat, wash your hands well and clean up thoroughly, just like you would with any other meat.

Toss raw chicken meat if it smells sour, smelly, or sulfurous; it’s no longer safe to consume.

Using leftover turkey and “odd parts”

It would be negligent of me to talk about turkey preparations without mentioning one of the most frequent forms of the bird: leftovers. Because turkeys are big animals that are typically roasted for holiday feasts, there is often leftover flesh.

Sandwiches and soups made with turkey are popular, but don’t be afraid to be inventive. Consider the following scenario:

  • Toss turkey slices into stir fry.
  • For sloppy joes or burgers, finely cut the meat.
  • Use the meat in a potpie or casserole after rough chopping it.
  • Add the meat to an omelet or frittata in diced form.
  • To make a winter salad, toss pieces of the pork with lush greens, dried cranberries, and walnuts.

Turkey meat may be frozen and used at a later time. For up to three months, keep it in a thick, sealed plastic bag.

Note: If you purchase a whole turkey, the turkey neck, gizzard, and giblets (organ meat) may be included in the package or sold separately. Don’t throw away these important portions of the bird: the giblets are a rich source of B vitamins, iron, and protein, and they may be very delicious.

The giblets may be used to create a rich gravy to serve with your turkey. Wrap the neck and gizzard in foil and cook alongside the turkey for a delicious meal. The turkey carcass may also be used to create a delicious, healthy bone broth (stock) or soup after the main meal is over.

Recipe: Escarole, Chickpeas, and Basil Pesto Turkey Soup


This rich and nutritious soup is great for lunch or supper, and it’s just in time for autumn. Make it ahead of time and it’ll be a quick and delicious dinner choice all week. Serve with grilled flatbread or a green salad.


  AVAILABILITY: turkey wings 4 tablespoons extra virgin olive oil 1 teaspoon celery, half-cut 3 onion stems, peeled and sliced in half 4 fresh black peppercorns 1 bay leaf 10 thyme leaves, fresh water from two springs four litres OLIVE OIL SOUP 1 small carrot, chopped 1 medium celery, diced 1 garlic stalk, crushed 2 garlic cloves chile flakes 1/4 teaspoon chopped escarole (or spinach) 1 washed chickpea head 1 turkey flesh can 1-2 cups fresh bay leaves 2 bottles of white wine 1 cup salt (kosher) 1/2 + 1 PESTO: packed basil leaves walnuts, 1 cup 1 cup extra virgin olive oil a quarter cup of kosher salt a quarter teaspoon


Time to Prepare: 20 minutes 30 minutes to prepare 3 litres yield


Brown the turkey wings, onion, and carrots in the olive oil in a large, heavy-bottomed stockpot over medium-high heat for approximately 10 minutes.

Cook for another 2 minutes after adding the celery, bay leaf, thyme, and peppercorns.

Bring the water to a boil, then reduce to a low heat. Using a ladle or big spoon, skim off the froth and fat that rises to the top.

Reduce the heat to medium-low and cook for 2 hours, partly covered. Every 15 minutes or so, continue to scrape the surface. Remove the meat from the wings and strain the stock. Separately set aside the meat and the stock, and discard the bones and veggies.

Pesto with Soup:

Brown the carrots, onions, celery, garlic, chili flakes, and bay leaf in the olive oil in a large, heavy-bottomed stockpot over medium-high heat, approximately 5 minutes.

Cook for 2 minutes with the escarole, 1 teaspoon salt, and white wine, allowing the wine to evaporate somewhat.

Bring the turkey stock and chickpeas to a boil together. Cook on medium heat for 30 minutes.

Prepare the pesto while the soup is cooking.

In a blender, pulse the basil, walnuts, olive oil, and 1/4 teaspoon salt until barely combined but still chunky. Put the mixture in a basin and put it aside.

After 30 minutes of cooking, puree 1 litre of the soup in a blender (no need to clean the blender between the pesto and this). Keep the lid slightly open to allow the heat to escape while blending the soup. Cover the top with an old kitchen towel that has been folded a few times. While blending, keep the lid gently in your hand.

Return the blended soup to the soup base in the pot and add the cooked turkey meat. Stir well, scraping off any excess fat or froth as needed. Cook for another 20 minutes, then season to taste with the remaining 1/2 teaspoon of salt.

Serve the soup with a generous sprinkle of pesto on top.

Refrigerate any leftovers.


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Foods That Are Related

Recently, the Internet has been abuzz with the news that the US government has introduced some new rules for the poultry industry.. Read more about unique turkey recipes and let us know what you think.

Frequently Asked Questions

What can I put in my turkey for flavor?

You can put in anything you want.

Is it better to cook a turkey at 325 or 350?

It is better to cook a turkey at 350 degrees Fahrenheit.

What do you add to turkey to make it moist?

You can add a lot of things to make it moist, such as water, broth, or even wine.

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Una is a food website blogger motivated by her love of cooking and her passion for exploring the connection between food and culture. With an enthusiasm for creating recipes that are simple, seasonal, and international, she has been able to connect with people around the world through her website. Una's recipes are inspired by her travels across Mexico, Portugal, India, Thailand, Australia and China. In each of these countries she has experienced local dishes while learning about the culture as well as gaining insight into how food can be used as a bridge between different cultures. Her recipes are often creative combinations of traditional ingredients from various different cuisines blended together to create something new.