Turkey: Tasty and Timeless

Turkey: Tasty and Timeless

Celebrate and enjoy the versatile protein in every season.

By Ann Foster Thelen

Turkey is loaded with flavor and nutrition, no matter how you prepare it. It’s a delight to enjoy because the meat drinks in whatever seasonings or marinades it is cooked with, making it a versatile choice in any cuisine. From the All-American turkey burger to turkey fajitas, turkey is a flavorful protein.

Iowa ranks seventh in U.S. turkey production with approximately 12 million turkeys raised annually.

Turkey for Health and Wellness

Turkey is a nutritional powerhouse. A 3-ounce serving of boneless, skinless turkey breast is low-fat and provides a whopping 26 grams of protein. Protein is important in helping you feel full longer, and it is also a critical part of the processes that fuel your energy and carry oxygen throughout your body in your blood.

Turkey is naturally low in sodium, containing less than 25 milligrams per ounce. It is rich in nutrients, such as iron, zinc, potassium and chromium, which contribute to a robust immune system and how blood sugar is regulated in the body.

Amino acids are the building blocks of proteins. Turkey is high in L-tryptophan, an essential amino acid. The body can’t make it, so foods must supply tryptophan. While it’s a myth that tryptophan causes sleepiness, it may improve sleep quality.

Photo and recipe credit: Iowa Turkey Federation and National Turkey Federation

Turkey Meatloaf Burgers

• 1 cup onion, minced

• 1½ pounds ground turkey

• 2 tablespoons tomato paste or tomato puree

• 2 teaspoons soy sauce

• ½ teaspoon Worcestershire sauce

• 4 English muffins, toasted

Toppings

• Cole slaw

• Barbecue sauce

• Ketchup

Line a baking sheet with parchment or wax paper and set aside.

In a large bowl, add ground turkey, onions, tomato paste, soy sauce and Worcestershire sauce. Mix just until everything comes together; do not overmix.

Form the mixture into four equal portions and shape into 1-inch-thick patties. Transfer the patties to the lined baking sheet and chill for at least 30 minutes. This can be done up to a day in advance.

Preheat grill to medium-high heat.

Once the grill has reached temperature (around 450 degrees F), oil the grates by using grilling tongs and rubbing the grates with a wad of paper towels dipped in canola oil. Give the grill 5-10 minutes to get back up to temperature after oiling.

With a metal spatula, transfer chilled patties to the grill. Cook for about 5-6 minutes, then flip and cook for another 5-6 minutes, until the burgers are slightly charred and golden. Cook until burgers reach 165 degrees F.

Serve on toasted English muffins with a dollop of coleslaw and barbecue sauce or ketchup. Or top with your favorite burger toppings.

Five Tantalizing Ways to Enjoy Turkey

Enjoy turkey in your favorite recipes or try new dishes to let the protein superstar shine at any meal.

1. Salads: Grill turkey tenderloins with your favorite seasoning – like Cajun, Greek or Italian – until they reach 165 degrees F. Let them rest for 5 minutes, then slice for a sensational salad topping.

2. Soups: Soups are the perfect way to pack vitamins and minerals into mealtime. Use leftover smoked turkey breast and ingredients like fresh kale, sweet potatoes and cannelloni beans for a bowl of goodness.

3. Sandwiches: Whether it’s deli-sliced turkey or leftover turkey breast, creating signature sandwiches is a breeze with this versatile protein. For a sandwich that’s anything but ordinary, try adding a variety of cheeses, veggies or fruit (apple or pear slices), and condiments for perfect paninis.

4. Stir-fry: Cube and cook a turkey breast, then add colorful vegetables, savory spices and delicious sauces for an easy meal that will taste amazing while being nutritious. Serve over a bed of brown rice or other healthy grains.

5. Skillet Meals: Often made with simple ingredients, these one-dish wonders are full of flavor and nutrition. Experiment with adding nuts, cheeses or other fresh items to enhance the turkey cut of your choice.

Picking the Right Cut of Turkey

Bone-in Breast: A bone-in turkey breast offers a robust white meat alternative to the whole bird without the lengthy cook time.

Boneless Breast: The boneless breast provides a tender, juicy cut that can be sliced into any size or shape.

Ground: Ground turkey is a utility player that can be used as a versatile protein.

Leg (Drumstick): This dark meat cut is a fan favorite. It calls for long, slow cooking, but the result is worth the wait. Tender and flavorful, turkey legs are more than an Iowa State Fair novelty, they are a timeless classic.

Thigh: Turkey thighs are the perfect cut for those who reach for the dark meat on the plate. Brine it for the grill or smoker, and let the flavor speak for itself.

Wing: Turkey wings are larger than other poultry options and a prime choice for more substantial appetizer portions. They are great on the grill or in the smoker.

Whole Bird: It’s not just for Thanksgiving. An entire bird has the flavor, tenderness and versatility to satisfy anyone at any time of year.

Photo and recipe credit: Iowa Turkey Federation and National Turkey Federation

Smoked Turkey Lettuce Wraps

Sauce

• ½ cup soy sauce

• ½ cup ketchup

• ¼ cup hoisin sauce

• 2 tablespoons rice wine vinegar

• 2 tablespoons sriracha

• 1 tablespoon sesame oil

• 1 tablespoon raw sugar

Lettuce Wraps

• 2 cups diced smoked turkey

• 3 scallions, thinly sliced on the bias with some of the green reserved for garnish

• Black and white sesame seeds for garnish

• Carrots, thinly cut into julienne strips, for garnish

• 8-10 lettuce cups (Bibb or green leaf)

In a medium bowl, combine sauce ingredients and mix well.

Heat a large skillet over medium heat. Add sauce and bring to a simmer. Add cooked turkey, scallions and carrots and mix. Cook, mixing occasionally until the mixture is bubbling and heated through.

Let cool just for a few minutes, and then fill the lettuce cups. The number will vary based on the size of the cups and how much you choose to fill them.

Garnish with carrots, scallion tops and sesame seeds.

A Diamond Anniversary: Celebrating Turkey

The Iowa Turkey Federation (ITF) was formed in 1948, prompted by W.R. Whitfield, who worked at Poultry Extension Service at Iowa State College (later renamed Iowa State University). Its founding came when the turkey industry was in transition. To feed the troops during World War II, farmers raised more turkeys under government contracts. When servicemen and servicewomen came home in 1945, the contracts ended, and farmers needed a new market for their turkeys.

Over the years, ITF and the Iowa Turkey Marketing Council (founded in 1972) have passionately served the industry with the goal of providing healthy, nutritious turkey for Americans.

Since its founding 75 years ago, Iowa’s turkey farmers have promoted their product in many ways to appeal to consumers. Highlights include:

1940s: The National Turkey Federation begins the “Eat More Turkey” campaign.

1950s: ITF ran print ads encouraging Iowa grocers and restaurants to sell local “Iowa golden grain-finished turkeys.” Beginning in the early 1950s, the “oven-ready” turkey accounted for 90% of the American turkey crop.

1970s: Turkey marketing centered around fitness and eating deli meat, with a campaign called, “Get perky, eat turkey.”

1980s: Campaigns focused on incorporating international flavors, such as Italian, Oriental and Indian, into low-calorie salads and meals.

1990s: June was proclaimed Turkey Lover’s Month to emphasize the versatility of turkey all year. Turkey bacon was introduced.

2000s: Turkey isn’t just for Thanksgiving; it’s a nutritious protein to be enjoyed any day of the year.

Iowans Win World Turkey Smoke Competition

At Warehouse Barbecue in Ottumwa, turkey is always on the menu. It’s a popular offering that owner Dusty Ware is proud to feature. He also owns the Iowa Barbecue Store, where his enthusiasm for cooking with turkey led to a World Turkey Smoke championship in 2022.

“I love turkey because there are so many ways to cook it and enhance the eating experience with different flavors or food pairings,” Ware explains. “At our store or in barbecue competitions, it’s fun to show consumers or judges how different flavor injections, rubs or marinades can work incredibly well with turkey.”

Through his businesses, Ware sponsors eight competition barbecue chains in Iowa. Collectively, a group from these organizations called the “Iowa BBQ Store Corn Cookers” took home the Turkey Smoke trophy from the 2022 Memphis in May World Championship Barbecue Cooking Contest.

The award-winning entry, which beat out 365 other teams, was a smoked turkey breast that was cubed and wrapped in cream cheese and bacon. Each bite-sized portion was dunked in a blue salt, raspberry chipotle sauce for an irresistible savory and sweet winning combination.

When it comes to cooking turkey at home or his restaurant, Ware has simple advice for locking in the moisture in one of his favorite cuts – a turkey breast.

“We take the turkey out when it reaches 155 degrees F. Then, it’s instantly double-wrapped very tightly in cellophane, wrapped in aluminum foil and put in a holding cabinet,” he explains. “It reaches its finished temperature with all the moisture locked in. Home cooks could apply this same technique.”

A Terrific Way to Cook Turkey

Turkey is a natural fit for the grill or smoker, and its versatility makes it the perfect protein to let your pitmaster skills speak for themselves.

When putting a big cut of meat on the grill, such as a turkey breast, a fire directly under the food isn’t ideal. Higher temperatures have their place for a quick sear on turkey tenderloins, but otherwise, cooking turkey lower and slower is best.

Using indirect heat allows for cooking at more moderate temperatures, maintaining the perfect amount of heat and keeping the turkey masterpiece from burning. Instead of cooking directly over the heat source, cook adjacent to it.

Photo and recipe credit: Iowa Turkey Federation and National Turkey Federation

Smoked Barbecue Turkey Salad

• 1½ pounds turkey tenderloins (2 tenderloins)

• ¼ cup Cajun butter injection

• ¼ cup barbecue sauce

• 2 cups romaine lettuce

• ½ cup red bell pepper, chopped

• ½ cup sweet yellow corn

• ½ cup black olives

• ½ cup crumbled feta cheese

• ¼ cup green onions, chopped

Turkey Dry Rub

• 1 tablespoon smoked paprika

• ½ tablespoon kosher salt

• ½ tablespoon coarse black pepper

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• ½ teaspoon cayenne pepper

Barbecue Sauce Vinaigrette

• ½ cup barbecue sauce

• ¼ cup olive oil

• ¼ cup apple cider vinegar

• 1 tablespoon mayonnaise

• 1 tablespoon garlic, minced

• 1 teaspoon paprika

• ¼ teaspoon kosher salt

• ¼ teaspoon coarse black pepper

Preheat a smoker to 300 degrees F.

Lay the turkey tenderloins on a cutting board and inject each one with Cajun butter.

Combine smoked paprika, kosher salt, coarse black pepper, garlic powder, onion powder and cayenne pepper in a small bowl.

Once combined, sprinkle the dry rub all over the turkey tenderloins until they are thoroughly coated.

Smoking the Turkey

Place the turkey directly on the grates of the smoker and smoke for about 30 minutes, or until the internal temperature reaches 150 degrees F.

While the turkey is smoking, combine all the barbecue sauce vinaigrette ingredients in a measuring cup or Mason jar. Blend with an immersion blender or whisk until they are

incorporated. Store in the refrigerator until the salads are ready to serve.

Brush each tenderloin with a tablespoon of barbecue sauce, then continue to smoke for another 10 minutes –or until the internal temperature reaches 165 degrees F.

Building the Salad

Let the turkey tenderloins rest for 10 to 15 minutes.

Add romaine lettuce, red bell pepper, sweet yellow corn, black olives and crumbled feta to a bowl.

Slice the turkey tenderloins into ½-inch slices, then lay them on top of the salad and sprinkle the chopped green onions on top.

Finish with a generous drizzle of the homemade barbecue sauce vinaigrette.

For more recipes, visit iowaturkey.org and turkeysmoke.org.