3 healthy ways to cook turkey: diet strategy: cut calories, enhance flavor and keep the meat moist and delicious with these simple techniques you can use any time of the year - Lowfat & easy: delicious, nutritious, low-calorie meals in 20 minutes

Shape, Nov, 2003 by Ramin Ganeshram

Back in 1970, Americans ate most of their turkey at Thanksgiving, Christmas and Easter. Today, according to the National Turkey Federation, we eat 180 percent more turkey than we did 30 years ago--and only 32 percent of our annual consumption is on holidays. Lowfat yet flavorful, turkey is often now the main attraction at the dinner table, no matter what the time of year.

It is the bird's very leanness that has boosted its culinary popularity: A 3-ounce serving of a skinless turkey breast has 120 calories (with just 1 gram of fat, none of it saturated), 45 milligrams of sodium, 26 grams of protein and 8 percent of the recommended daily allowance for iron.

Yet it's precisely because turkey is so lean that it can be a challenge to cook without drying it out. The three cooking techniques (and accompanying recipes) presented here are ideal for keeping this versatile meat moist, delicious and low in fat and calories--perfect for those of us who love to eat turkey all year long.

Technique 1: Stir-frying is a quick-cook method that uses a hot frying pan (or wok) with very little oil to seal in flavor. Cutting meats and vegetables to a small, uniform size ensures that everything will cook quickly and evenly. The pan should be large enough that all food comes in frequent contact with the hot surface as you stir rapidly. Also, the pan should be hot enough that very little oil is needed. (A nonstick frying pan is an excellent substitute for a wok.)

Turkey With Peanuts and Green Beans

Serves 4

Prep time: 8 minutes

Cooking time: 12 minutes

  1 pound boneless, skinless turkey
    breast cut into 2-inch cubes
1   teaspoon sesame oil
1/2 teaspoon garlic powder
1/4 teaspoon cayenne pepper
  1 cup fresh green beans, stemmed
    (substitute frozen, if desired;
    no thawing necessary)
  3 tablespoons water
  1 cup instant brown rice, uncooked
  2 teaspoons canola oil
    cup roasted, unsalted peanuts
1/4 cup nonfat chicken broth
  1 tablespoon soy sauce
    (or reduced-sodium soy sauce)

In a small bowl, mix together turkey,
sesame oil, garlic powder and cayenne
pepper. Coat well and set aside.

Place fresh green beans and water in
a microwave-safe dish. Cook on high
for 30 seconds. Remove and drain
water. (Skip this step if using frozen
green beans.)

Meanwhile, prepare instant brown
rice according to package instructions.

Heat a large nonstick frying pan (or
wok) over medium heat and add canola
oil. Add turkey mixture and cook, stirring
frequently with a wooden spoon
for 5 minutes. Add peanuts and stir-fry
for 30 seconds. Next, add the green
beans and stir-fry for 1 more minute.
Pour in chicken broth and soy sauce and
cook until liquid evaporates, about 5
minutes. Divide rice among 4 plates and
top rice with turkey-peanut mixture.

Nutrition Score per serving (1 cup turkey
mixture and 1/2 cup cooked brown rice): 423
calories, 26% fat (13 g; 2 g saturated), 41%
carbs (44 g), 33% protein (35 g), 56 g calcium,
3 mg iron, 4g fiber, 215 mg sodium.

Technique 2: Simmering involves cooking in a non- or lowfat broth (or water) just below the boiling point to keep taste and moisture in, allowing the dish's flavors to meld and to slowly develop. Add enough liquid to barely cover ingredients; cook on medium heat until one-third of the liquid is reduced. If you oversimmer and allow all the liquid to evaporate, the dish will burn, so be careful.

Turkey and Black Bean Chili

Serves 4

Prep time: 6 minutes

Cooking time: 14 minutes

    2 teaspoons olive oil
    1 small onion, chopped
    1 garlic clove, crushed
  1/2 pound lean ground turkey  1 tablespoon tomato paste
    1 cup canned black beans, drained
      and rinsed
    1 cup canned dark red kidney
      beans, drained and rinsed
1 1/2 teaspoons dried oregano  1 teaspoon salt
    1 teaspoon chili powder
    1 teaspoon cumin
    1 Roma tomato, chopped
1 1/2 cups water
    2 bay leaves
    1 teaspoon unsweetened cocoa
      powder
    1 cup whole-wheat couscous,
      uncooked
    2 tablespoons shredded, lowfat
      Cheddar cheese

Heat oil in a large saucepan over
medium-high heat. Add onion and saute
until translucent, about 1 minute. Toss in
garlic and cook for 1 minute. Add turkey,
stirring often to break up chunks, and
cook 2 minutes, then add tomato paste,
beans, oregano, salt, chili powder, cumin
and tomato. Stir and cook 1 minute
more. Add water, bay leaves and cocoa
powder. Simmer, uncovered, until liquid
is almost evaporated (10-13 minutes).
Remove bay leaves.

Meanwhile, prepare couscous according
to package directions. Divide couscous
among 4 bowls and top with equal
servings of chili. Sprinkle with cheese.

Nutrition Score per serving (3/4 cup chili,
1/2 cup couscous and 1/2 tablespoon cheese):
259 calories, 13% fat (4 g; < 1 g saturated),
52% carbs (34 g), 35% protein (23 g),
57 mg calcium, 2 mg iron, 7 g fiber, 423 mg
sodium.

Technique 3: Broiling is cooking under direct heat. Broiling turkey (or any meat) allows the natural fat to brown the meat without added oil. Although turkey has little natural fat, there is just enough in ground turkey to make for nice, even browning under a broiler. Remember: Some ovens run hotter than others, so check the meat fairly often to prevent scorching.