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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"How to thaw a frozen turkey: Blow in its ear."
-Johnny Carson, Genius

The refrigerator light goes on...

OK, its the holidays. Time to make turkey and time to enjoy it. The reason I created this recipe was that a lot of people dont want to cook a whole turkey. From the standpoint of eating healthy the holidays can be a challenge more because of the leftovers than Thanksgiving or Christmas day itself. This recipe gives you some control over your portion size and your leftovers.

The recipe does have the turkey skin left on. There is good research that cooking poultry with the skin on and then not eating the skin has the same fat and calories but the meat of the poultry is moister and tastes better. This is the one time that you might want to eat the turkey skin. Its the holidays! You can splurge a little if you want.

Skewers

These long, thin spikes used for grilling small pieces of food can be made of metal or wood. I have some larger stainless steel skewers that I use for recipes like the Lamb Kabobs. For smaller items I like to use 10 - 12 inch wooden skewers. These are widely available at most grocery stores and are inexpensive. If you use wood, soak them in water to keep them from burning.


 

Stuffed Turkey Breast



Servings = 12 | Serving size =about 5 ounces turkey with rice

Cooking Time = 90 Minutes

This recipe is excellent as leftovers.

Serve with Shredded Brussels Sprouts or Roasted Beets or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Lemon Butter Brussels Sprouts or Herbed Zucchini or Green Beans with Red Onion or Shredded Brussels Sprouts - Low Sodium Version

1 3/4 cup water
1/2 cup wild rice
1 cup jasmine or basmati rice
1/2 tsp salt
1 tsp grapeseed oil
1 large shallot (minced)
2 large carrots (diced)
1/4 cup pistachio nuts (shelled)
1/4 cup dried currants
1/2 tsp salt
1/4 tsp fresh ground black pepper
1/2 tsp dried basil
1/2 tsp dried oregano
1 tsp dried rosemary
1 3 1/2 lb. boneless turkey breast with skin on
8 six inch disposable small wooden skewers

Place the water in a medium sauce pan over high heat. When it comes to a boil add the wild rice, white rice and salt. Stir once. When the water comes to a boil again reduce the heat to a simmer. Cook covered, simmering slowly, until all the water is gone. Stir once and set aside. The rice will be slightly underdone.

While the rice is cooking place the grapeseed oil in a medium skillet over medium heat and add the shallot and carrots. Cook for about 4 5 minutes, stirring frequently.

Add the carrots and pistachio nuts. Cook for another 3 4 minutes.

Remove from the heat and fold into the cooked rice. Add the currants, salt, pepper, basil, oregano and rosemary and toss until well blended.

Preheat the oven to 350F.

Lay the turkey breast on a cutting board skin side down. Using a sharp knife butterfly the breast open starting the cut on the side of the breast that has the excess skin flap. Fill the cavity with the rice mixture and roll the filled breast toward the flap of skin. Gently roll the turkey breast until it is skin side up.

Using the wooden skewers pierce the meat of the turkey where the edges come together to effectively seal the stuffed turkey.

Place the stuffed turkey breast in a large oblong Pyrex dish and roast in the oven for about 90 minutes. The temperature on an instant thermometer should be at 155F. Remove and let the turkey rest on the cutting board for about 5 10 minutes.

Nutrition Facts

Serving size = about 5 ounces turkey

Servings = 12

.

Amount Per Serving

Calories 329 Calories from Fat 105
  % Daily Value
Total Fat 12g 18%
    Saturated Fat 3g 14%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 85mg 28%
Sodium 281mg 12%
Total Carbohydrates 22g 7%
    Dietary Fiber 2g 7%
    Sugars 3g  
Protein 32g  
Vitamin A 41% Vitamin C 2%
Calcium 4% Iron 15%
Vitamin K 3 mcg Potassium 524 mg
Magnesium 56 mg