November 2011 Volume 3, Issue 11
Turkey 101 29 steps to a perfect turkey…
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Thanksgiving is just around the corner. Take a look at the easiest 29 steps to a perfect turkey. Whether you have cooked a turkey before or this is your first time, people will rave about this tradi‐ tional roasting cooking method. Forget about all the tricks and kitchen gadgets that you see in stores. In addition, remove the pre‐inserted pop up thermometer from your turkey since they are made to pop up when the breast meat reaches 185°F (85°C), overcooking your bird. The breast should be cooked to 160°F (71°C) and will reach 165°F (74°) while resting before slicing. Thigh meat, known as the dark meat, should be cooked to 185°F (85°C). When roasting a whole turkey in the oven the breast is exposed to the higher heat while the thigh meat sits nicely tucked under and will cook to 185°F (85°C). in almost the same time. If you choose to stuff your turkey be prepared to cook it longer. It could take an additional hour or more. For more, visit: How to carve a turkey tip: www.chefdave.org/blog/entry/chef_dave_tips..._how_to_carve_a_turkey How to use a meat thermometer: www.chefdave.org/blog/entry/chef_dave_tips_how_to_use_a_meat_thermometer
Green Bean Casserole 1 tbsp (15 mL) all‐purpose flour
Serves: 8
½ cup (125 mL) low sodium chicken broth
Serving Size: ½ cup (125 mL)
½ cup (125 mL) fat free half and half
Topping:
Directions:
2 medium onions, thinly sliced
1. 2.
¼ cup (50 mL) all‐purpose flour
3.
2 tbsp (30 mL) panko bread crumbs
4.
½ tsp (2 mL) salt
5. 6.
Nonstick cooking spray
1 tbsp (15 mL) plus ½ tsp (2 mL) salt, divided
7. 8. 9.
1 pound (454 g) fresh green beans, rinsed, trimmed and cut in half
10. 11.
1 tbsp (15 mL) unsalted butter
12. 13.
Green Beans:
1 cup (250 mL) sliced mushrooms ¼ tsp (1 mL) ground black pepper 1 clove garlic, minced ½ tsp (2 mL) poultry seasoning
14.
Preheat oven to 475°F (240°C). In a large bowl combine, onion, flour, panko, and salt and toss well. Spray a large cookie sheet with nonstick cooking spray and spread coated onions over pan. Bake in oven until golden brown. Place to side until ready to use. Bring a gallon of water and 1 tbsp (15 mL) salt to a boil. Add the beans and cook for 5minutes. Drain and place in ice water to stop the cooking. Drain. Melt the butter in a large sauté pan over medium‐high heat. Add the mushrooms, ½ tsp (2 mL) salt, pepper and cook mushrooms for 5 minutes. Add garlic and poultry seasoning; cook for 1 minute. Sprinkle the flour over the mixture and stir until flour is well mixed. Add broth and simmer for 1 minute. Lower the heat and add the fat free half and half and cook the mixture until it thickens, about 6 minutes. Remove from heat and stir in ¼ of the onions and all the green beans. Pour into a 2 qt (1 L) casserole dish and top with remaining onions and place in oven and bake for 15 minutes.
Per serving: 70 calories, 3g protein, 2g fat (1g saturated), 5mg cholesterol, 12g carbohy‐ drate, 3g fiber, 4g sugar, 320 mg sodium
% Daily Value: Vitamin A 4%, Vitamin C 10%, Calcium 6%, Iron 4%
Our Mission Statement: "To help fight the disease of obesity one meal at a time by educating, inspiring, and motivating people to live healthier lives."
29 steps to a perfect turkey… 1 fresh whole turkey 1/2 cup (125 mL) butter, melted 2 cups (500 mL) dry white wine, divided 2 tsp (10 mL) salt, divided 2 tsp (10 mL) freshly ground black pepper, divided 2 tsp (10 mL) sage powder 2 tsp (10 mL) garlic powder 2 large onions, peeled and cut in half 1 stalk of celery, cut into 2 inch pieces 4 carrots, peeled and cut into 2 inch pieces 2 tbsp (30 mL) butter, softened
leaving it very damp; reserve remaining liquid.
Directions: Rinse turkey with cool water, and dry with paper towels.
2.
Pre‐heat oven to 450°F (230°C) with oven rack placed on the last notch on the bottom.
3.
Combine melted butter, sage, garlic, and 1 cup (250 mL) white wine into bowl.
4.
Fold a large piece of cheesecloth into quarters and cut into a 17‐inch, 4 layer square.
5.
Immerse cheesecloth in the butter and wine mixture, let soak.
6.
Place onions, celery, and carrots into bottom of a heavy metal roasting pan; then place roasting rack on top of veggies in pan.
7.
Next place turkey, breast side up on the roasting rack.
8.
Fold wing tips under turkey.
9.
Sprinkle 1 tsp (5 mL) salt and pepper inside turkey.
16. Cook for 30 minutes then reduce oven temperature to 350°F (180°C) and continue to cook until temperature of the turkey reaches 155°F (68°C) (insert an instant –read thermometer into the thickest part of the thigh, avoiding any bones), basting every 30 minutes. If the roasting pan gets too full of juices, remove them and reserve them for gravy. 17. After the turkey reaches 150°F (66°C) carefully remove and discard cheesecloth. 18. Baste turkey with pan juices. 19. If there is not enough juice, continue to use the butter and wine mixture.
10. If you are stuffing the turkey, fill large cavity with as much stuffing as it will hold comfortably; do not pack tightly. (Cook remaining stuffing in a buttered baking dish at 375°F (190°C). 11. Tie legs together loosely with kitchen string. 12. Rub turkey with the softened butter and sprinkle with remaining 1 tsp (5 mL) salt and pepper. 13. Lift cheesecloth out of liquid and squeeze it slightly, Size of Turkey
15. Using a pastry brush, baste cheesecloth and exposed parts of turkey with butter and wine mixture every 30 minutes.
20. Cook 1 more hour or until internal temperature reaches 160°F (71°C) , remembering to baste every 30 minutes. 21. When fully cooked, transfer turkey to a serving platter and let rest for about 30 minutes. Discard vegetables because they will be high in fat from basting liquid and meat juice. 22. While the turkey is sitting, make the gravy by pouring all of the pan juices into a glass‐measuring cup. Let stand until fat rises to the surface, about 10 minutes, and then skim it off and discard the fat.
Unstuffed Roasting Time Stuffed Roasting Time
8‐12 (pounds) (3.5‐5.5 kg)
2 ¼ ‐ 3 (Hours)
3‐3 ½ (Hours)
12‐14 (5.5– 6.3)
3‐ 3 ¼
3 ½‐4
14‐18 (6.3‐8)
3 ¼ ‐ 4 ¼
4‐4 ½
18‐20 (8– 9)
4 ¼‐ 4 ½ 4 ¼ ‐4 ¾
20‐24 (9‐10.8)
4 ½ ‐5
4 ¾ ‐ 5 ¼
This document may not be copied or distributed without the expressed written consent of Simply Smart Food, Inc.
1.
14. Spread cheesecloth evenly over the breast and about halfway down the sides of the turkey; it can cover some of the leg area.
23. Meanwhile, place roasting pan over medium‐high heat and add 1 cup (250 mL) dry white wine to the pan. 24. Using a wooden spoon, scrape the pan until liquid boils and all the crisp bits are unstuck from pan. 25. Stir well and bring back to a boil. 26. Cook until liquid has reduced by half, about 10 minutes. 27. Add the defatted pan juices and cook over medium‐high heat 10 minutes more. 28. You will have about 2 ½ cups (625 mL) of gravy. 29. Season, to taste, strain into a warm gravy boat, and serve with turkey.
If the turkey comes with a pop‐up timer, remove it! Using an instant‐read thermometer will give a more accurate indication of doneness. Nutrition Information: 3 oz (85 g) turkey breast without skin: 110 calories, 26g protein, 1g fat (0g saturated), 0g carbohydrate, 0g fiber, 45mg sodium 3 oz (85 g) turkey dark meat, without skin: 160 calories, 24g protein, 6g fat (2g saturated), 0g carbohydrate, 0g fiber, 65mg sodium
Sweet Potato Pie with Whole Wheat and Oat Crust Serves: 10
Serving Size: 1 slice (120 g)
Whole Wheat and Oat Crust
¾ cup (175 mL) whole wheat flour
Sweet Potato Filling
½ cup (125 mL) old fashioned oats
2 cups (500 mL) mashed sweet potatoes
2 tsp (10 mL) sugar
¾ cup (175 mL) Splenda
½ tsp (2 mL) salt
2 large eggs
⅓ cup (75 mL) unsalted bu er
12 ounce (375 mL) nonfat evaporated milk
¼ cup (50 mL) ice water
1 tsp (5 mL) ground cinnamon
½ tsp (2 mL) salt
Directions:
½ tsp (2 mL) ground dry ginger ¼ tsp (2 mL) ground cloves
1.
In a 4‐ cup food processor add flour and oats. Process until oats are finely chopped.
2.
Add sugar, salt and butter and process for 30 seconds.
3.
Using a rubber spatula scrape the sides of the bowl and process for 10 seconds.
Directions: 1.
Preheat oven to 350°F (180°C).
4.
Add ice water and process for 10 seconds; remove from proces‐ sor.
2.
Place all ingredients into a medium bowl and using a hand mixer, mix for 2 minutes or until well blended.
5.
3.
Pour into prepared whole wheat pie crust (see recipe below).
Place pie crust into 9 inch pie pan and using your fingers, press dough evenly inside and along the side of the pan. (You cannot roll this crust out because it will crumble.)
4.
Bake for 45 minutes or until a knife inserted into the center comes out clean.
Per serving: 190 calories, 7g protein, 8g fat (4g saturated), 55mg choles‐ terol, 25g carbohydrate, 3g fiber, 8g sugar, 310mg sodium
5.
Let cool to room temperature before serving.
% Daily Value: Vitamin A 160%, Vitamin C 15%, Calcium 15%, Iron 6%
Tip of the Month “Spread out your food on the plate during social eating.” If your friends and family comment on your smaller portions during holiday meals, spreading the food out makes your portion look like more than it actually is. No need to hear, “Is that all you’re eating?” This document may not be copied or distributed without the expressed written consent of Simply Smart Food, Inc.
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