Why should we eat turkey more often?

All along, turkey has been associated to once a year family feasts. You know,
the Thanksgiving turkey. The Christmas turkey. Roast turkey stuffed with some
yummy stuffing, eaten with gravy or cranberry sauce is a must for the end of the
year celebrations.

The fact is, turkey is such a healthy meat, it should not be reserved ONLY
for Christmas and Thanksgiving. You should have turkey as part of your daily
diet. Especially the breast meat of the turkey, without the skin.


3 reasons.
1. Turkey meat has a very high protein content
2. Turkey meat itself has low fat content.
3. Turkey can be really delicious. My mom cooks a fantastic roast turkey.

Here are 2 of her roast turkey recipes.
One turkey
Ingredients A:
1tbsp salt

1 tsp dark soya sauce

1 tsp light soya sauce

Ingredients B:
1 can luncheon meat, cut in small cubes

200 g sliced ham, roughly chopped

1 chicken stock cube, dissolved in 4 tbsp water

1 cup green peas

1 egg

1 tsp chopped garlic

2 tbsp cooling oil

3 cups cooked rice

Thaw and wash turkey. Dry inside and out with kitchen towel. Rub inside and outside with Ingredients

Heat the oil and fry the garlic. Add chopped luncheon meat and fry till

meat turns crisp. Add in beaten egg and fry until egg is cooked. Add rice to

stir fry. Add green peas and ham. Stir fry till ingredients are well-combined.

Stir in chicken stock.

Fill the turkey allow space for filling to expand on cooking. Wrap the extra filling in foil and put in oven half an hour before turkey is done.

Place turkey on a rack over a roasting pan. Bake in a preheated oven at 2200 C for about 2 1/2 to 3 hours.

Tip: Reduce heat after turkey turns light brown or cover with foil the parts that brown too quickly .

Read the instructions on the wrapper of the frozen turkey for useful advice on thawing and others.

Roast turkey with bread crumb stuffing recipe
INGREDIENTS: 1 turkey (6 to 7 kg)

¼ teasp salt
¼ reasp pepper
1 chicken stock cube
1 teasp Oregano leaves - ground
1 teasp dark soya sauce
1 teasp light soya sauce
2 tbsp butter
Roast Turkey Filling
½ cup dried or fresh breadcrumbs
¼ cup milk
500g sausage, chopped finely
4 rashes bacon, chopped
3 tbsp. butter
1 teasp pepper
½ teasp salt
2 eggs, beaten
Method to make bread crumb filling for the turkey
Soak breadcrumbs in milk.
Heat 3 tbsp butter and fry sausage and bacon.
Add breadcrumbs and stir for 2 minutes.
Add in pepper, salt and beaten eggs and stir well.
Note: Excess filling can be shaped into patties,wrapped in foil and baked with turkey.
Roast Turkey Method:
Read the directions on the package for thawing, seasoning (some turkeys are already seasoned ), roasting times and temperatures, etc.
Wash and dry the turkey.
Combine all seasoning ingredients except the butter and mix thoroughly.
Rub the inside and outside of the turkey.
Stuff the turkey with filling but allow space for filling to expand on cooking
Preheat the oven medium heat.
Rub surface of turkey with butter.
Place turkey on rack in roasting pan.
Roast turkey and baste it every 30 minutes with the remainder seasoning sauce.
Cover with foil the parts of the turkey that brown quickly.
Roasting time should be about 2 ½ to 3 hours.

Ok, so we can get lots of protein from meat, fish and soya beans. Sure, beef
packs plenty of protein that you body needs, but red meats are high in

For example, 1 oz of turkey contains between 15 mg and 24 mg cholesterol
while 1 oz of beef contains 20 and 30mg of cholesterol. It all adds up to a
large difference in artery clogging cholesterol between beef and turkey. That
means if you have heart disease or high blood pressure, switching from beef to
turkey can make a big difference.

As for protein, USA Poultry and Egg Export Council billed turkey as the
perfect protein. It has more protein than chicken, or even a top loin beef

That makes turkey the ideal food for growing children, athletes and anyone
who wants lean muscle.


Most of the fat in poultry is found in the skin. That means, by trimming off
the skin in chicken or turkey, you remove most of the fat. Beef, pork and lamb
on the other hand have the fat embedded in the meat itself. So just by switching
to poultry alone, and removing the skin, you effectively remove most of the fat.
In fact, 3 ounces of skinless, boneless turkey breast contains a mere 1g of
fat and no saturated fat. That is a weight watcher's dream. This is about as
healthy as you get.

This makes turkey the ideal meat for anyone who wants to stay slim, yet eat
to his or her heart's content, without consuming much fat. Still even if
you do switch to turkey, watch your portion size. Double the amount you eat and
you will still gain weight.

The flip side is the lack of fat in turkey meat compromises the taste. After
all, the yummiest food contain fat. Fat flavors food.
Then again, with the right seasoning, gravy and all, turkey can be delicious.
It is time to switch to something healthy and yummy.. like turkey.

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About The Author, Preet
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