It’s time to dust off the big roasting pan, heat up the oven, and get down to business. That’s right, I’m talking Turkey! Although most of us associate Thanksgiving with bloated bellies and after dinner coma’s on the sofa, don’t you dare blame it on turkey. Heap your scorn on sweet potatoes, put a smack down on stuffing, and pummel all those pies – but leave Terrific Tom Turkey out of it! After all, turkey is jam packed with powerful protein, which simultaneously elevates metabolism and promotes fat burning and lean muscle growth. Turkey is also lean protein source as long as you remove the skin, which makes it twice as nice!
So what’s so important about protein? Protein is the only macronutrient (the others being fat and carbohydrates) responsible for building and repairing your body’s tissue stores. More specifically, adequate, regular protein intake is critical to repair muscle damage from high intensity activities such as strength training and high intensity cardio. If you are not taking in enough protein every two to four hours, you are going to have a challenge maintaining your current muscle, never mind enough for growth and repair.
Why is this important? For the simple fact that the more lean tissue (muscle) you have, the bigger “metabolic engine” you have, which enables you to burn more calories (and fat) on a daily basis. Protein is also the least likely macronutrient to be stored as bodyfat, and it takes your body twice as much energy to digest protein than carbohydrates and dietary fat. Sounds like a win-win to me. If you are going to choose to overeat anything this holiday season and get away with it, turkey is probably going to be it.
Another bonus in adding turkey to your menu is that it easy to prepare and one turkey goes a long way. You can save a ton of time in food preparation by roasting a turkey. You’ll have tons of meal option all week! To inspire your turkey consumption efforts we’ve put together some awesome better body recipes that you can create with turkey as your lean protein foundation. Enjoy!
Turkey Salad
Ingredients:
– 6-8 oz. Turkey Breast chopped into small cubes
– 1/4 red bell pepper
– 1/4 green bell pepper
– 1/4 red onion
– 2 Tbsp canola or olive oil mayo
Directions:
Mix all ingredients together and enjoy over a bed of greens.
Makes one male serving and two female servings.
Turkey Cranberry Cream Cheese Roll-up
Ingredients:
– 6-8 oz. Sliced Turkey
– 1 Tbsp Fat Free Cream Cheese
– 1 Tbsp Dried Cranberries 1?2 Clove of Roasted Garlic Salt and Pepper to taste
– 2 Whole Grain Tortillas
Directions:
Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1/2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!
Makes one male serving and two female servings.
Turkey Medallions With Cranberry Glaze
Turkey Medallions:
– 6-8 oz. Turkey
– Non-stick spray Turkey Seasoning
Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan sprayed with non-stick oil on medium heat until lightly browned on both sides. Drip Cranberry glaze (below) over the medallions.
Cranberry Glaze:
– 1 Cups Dry white wine
– Turkey or chicken stock, as needed
– 1 1/2 Cups Dried cranberries
– 1/4 Cup of Pine nuts, toasted
– Pinch of Salt
Add 1/2 cup of white wine and 1/2 cup of turkey stock to pan. Add other 1/2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.
Makes one male serving and two female servings.
Turkey Shepherds Pie
Ingredients:
– 2 cups cubed cooked turkey
– 3/4 cup turkey gravy
– 1 small can whole kernel corn
– drained 1 cup of chicken stock
– 1 cup of water
– 3 cups steamed cauliflower
– 2 cups celery, chopped 2 carrots
– chopped 1 onion chopped 2 cloves garlic
– minced 1 bell pepper, any color
– chopped Salt and pepper
Directions:
Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.
Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.
Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.
Makes 2 male servings and one female serving.
Turkey Florentine
Ingredients:
– 1 (10 ounce) package frozen chopped spinach
– 2 tablespoons smart butter
– 1 cup cooked whole grain fettuccine
– 2 cups diced, cooked turkey
– 1 cup turkey or chicken stock 1
– (8 ounce) package fat free sour cream and onion dip
– 1/2 teaspoon onion salt
– 2 tablespoons grated Parmesan cheese
– Non-stick cooking spray
Directions:
Cook spinach according to package directions; drain. Stir in smart butter. Place noodles in a non-stick sprayed baking dish; top with spinach. Combine turkey, stock, onion dip and onion salt and spoon over spinach. Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes or until bubbly.
Turkey Green Bean Casserole
Ingredients:
– 1 bag of frozen green beans
– 6-8 oz. of cubed cooked turkey breast
– 1 can of organic cream of mushroom soup
– 2 cups Kraft all natural fat free cheese
– Salt and Pepper to taste
Directions:
Preheat oven to 350 degrees. Mix all ingredients into a casserole dish and bake for about 30 minutes or until completely hot. Makes one male serving and two female servings.
Fat Loss Forever,
Nancy Carlson
http://GetFitNHbootcamp.com
