With all the nutrients this lean protein packs into a single serving, it’s time to think past Thanksgiving—and make it a year-round staple. These recipes make it easy.
This lean protein packs a ton of nutrients—and is nowhere near as boring as you think.
While turkey gets its day in the sun (er, the oven) on Thanksgiving, the bird is sometimes overshadowed by more popular choices like chicken or beef the rest of the year. But this nutritional powerhouse is a great way to add variety to your daily diet — without tacking on extra fat and unwanted calories. Check it out:
- One 3.5 oz serving (about the size of a deck of cards) of skinless turkey breast packs 30 grams of protein—but only 161 calories and 4 grams of fat.
- Turkey is loaded with B vitamins, phosphorus, potassium, iron, and zinc — those are some serious nutrients. Plus it’s rich in selenium, an antioxidant necessary for thyroid metabolism and boosting immunity.
- It also contains tryptophan, an amino acid that triggers serotonin production and helps you catch some zzz's.
Convinced? It’s time to try chowing down on these five delicious recipes. Eat now—and thank us later.
Mexican food has never been this easy: Just top a whole-wheat tortilla with green onions, cooked turkey, and a sprinkle of monterey jack cheese, then cover with another tortilla. Cook in a pan coated with cooking spray until each side is browned and cheese is melted. Cut the tortilla into halves and eat with a touch of your favorite low-fat sour cream and salsa, if desired.
Take your plain turkey-and-cheese sandwich up a notch by spreading hummus on the bread for an extra kick. Add some sliced cucumbers, tomatoes, and a bit of spinach for a healthy, hearty lunch.
Mix 1.5 lbs of lean ground turkey (look for less than 7 percent fat) with 2 tablespoons of sesame oil, 2 tablespoons of low-sodium soy sauce, ½ cup minced scallions, 2 teaspoons of minced garlic, ½ teaspoon of salt, ¾ cup of Panko breadcrumbs, and a sprinkle orcrushed red pepper. Form into patties and grill or cook in a nonstick pan until cooked through (165 degrees). Serve with toasted whole-grain buns spread with wasabi mustard.
Substitute lean ground turkey in your favorite chili recipe instead of ground beef to cut the fat big-time. Try sneaking in some finely chopped veggies like zucchini or carrots for an extra nutrient boost.
Spread Dijon mustard on two slices of whole-grain bread. Add rinsed and drained sauerkraut (this reduces the sodium), deli-sliced lean turkey, and a piece of reduced-fat Swiss cheese. Heat each side in a nonstick skillet until cheese is melted and bread is toasted.
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Get More Lean Protein With These Easy, Healthy Recipes For Turkey