Turkey meal ideas

These Turkey Day meal ideas were created to fit a specific meal plan that offers health benefits, ranging from lowering your risk of diabetes to battling prostate cancer. You’re welcome.

1. CIDER-BRINED TURKEY BREAST WITH CRANBERRY SAUCE

SERVES 6
2 tbsp sugar
1 tbsp salt
1½ cups hard cider
2½ lbs boneless, skinless turkey breast
1½ cups whole-berry cranberry sauce
1 tbsp fresh thyme or 1 tsp dried thyme
2 tsp minced fresh ginger
2 tsp lemon zest
1/8 tsp red pepper flakes

1. Place sugar and salt in a container large enough for turkey to lie flat. Add 1½ cups boiled water and stir until sugar and salt are dissolved. Pour in 1½ cups cider. Place turkey in container, seal shut, and chill at least 6 hours or overnight.

2. Preheat oven to 375°F. Remove turkey from brine and place on a baking sheet. Cook for 30 minutes or until an internal temperature reaches 165°F.

3. Meanwhile, place cranberry sauce, thyme, ginger, lemon zest, red pepper flakes, and a couple of pinches salt in a small saucepan. Simmer together for 5 minutes.

4. Place turkey breast slices on a serving platter and top with cranberry sauce.

THE MACROS
CALORIES PROTEIN CARBS FAT
333 46g 30g 1g

 

2. BRUSSELS SPROUT PROSCIUTTO SLAW

SERVES 6

10 oz shaved brussels sprouts
2 medium carrots, shredded
1 pear, thinly sliced
2 scallions, thinly sliced
4 oz prosciutto, chopped
½ cup pomegranate seeds or 1/3 cup dried cherries
3 tbsp extra-virgin olive oil
Juice of ½ orange
2 tbsp pure maple syrup
¼ cup hazelnuts
2 tsp Dijon mustard
1 garlic clove, minced
Salt and pepper

1. In a large bowl, toss together brussels sprouts, carrots, pear, scallions, prosciutto, and pomegranate seeds or dried cherries.

2. Place oil, orange juice, maple syrup, hazelnuts, mustard, garlic, and a couple of pinches each salt and pepper in a blender and blend until slightly chunky.

3. Toss dressing with slaw.

THE MACROS
CALORIES PROTEIN CARBS FAT
218 9g 21g 13g

 

3. PAN-ROASTED TURKEY THIGHS

SERVES 4

1 tbsp avocado or coconut oil
2–2½ lbs bone-in, skin on turkey thighs
2 tsp Italian seasoning
Salt and pepper
2 shallots, chopped
½ cup white wine
1 tbsp unsalted grass-fed butter
2 tsp fresh thyme

1. Heat oil in a large skillet over medium-high heat. Season turkey with Italian seasoning, salt, and black pepper. Place in skillet, skin side down, and sear for 2 minutes. Turn heat down to medium-low for 30 minutes, until skin is crisp and brown. If skin is browning too quickly, turn down heat. Flip turkey and heat an additional 10 minutes or until the temperature in the thickest part is 165°F.

2. Remove turkey from pan and pour out most of the rendered fat. Add shallots to pan and heat 1 minute. Place wine in pan, raise heat to bring to a boil, and simmer for 3 minutes or until wine is reduced by about half. Be sure to scrape up the brown bits from bottom of pan. Add butter and thyme to pan and heat 1 minute.

3. Place turkey on a serving platter and top with pan sauce.

THE MACROS
CALORIES PROTEIN CARBS FAT
448 42g 1g 26g

 

4. ROASTED GARLIC CAULIFLOWER MASH 

SERVES 4

1 large cauliflower head, sliced into florets
3 whole shallots, peeled
1 tbsp olive oil or avocado oil
1 garlic bulb
2 tbsp coconut oil
2 tsp garam masala spice mixture
½ tsp salt
1 tbsp chives, chopped

1. Preheat oven to 400°F. Toss cauliflower and shallots with olive or avocado oil and spread out on a rimmed baking sheet. Slice off about ¼ inch of the garlic bulb to expose cloves, drizzle tops with a bit of oil, and wrap tightly in foil. Place on baking sheet with cauliflower. Roast for 40 minutes, stirring cauliflower halfway through.

2. Place cauliflower and shallots in a food processor. When garlic is cool enough to handle, squeeze cloves into food processor (discarding papery skin). Add coconut oil, garam masala, and salt and blend until smooth. Serve garnished with chives.

 

THE MACROS
CALORIES  PROTEIN CARBS FAT
158 5g 15g 10g


CHEF’S TIP

Cooking turkey thighs low and slow in a skillet guarantees crisp, juicy results. But consider investing in a spatter screen to reduce stove-top clean-up. And let the turkey rest about 15 minutes before slicing to redistribute the juices. Alternatively, roast the turkey in a 400° oven for about 30 minutes per side, depending on size of thighs.

5. TURKEY SHEPHERD’S PIE

SERVES 6

2 lbs sweet p potato (about 3 large), peeled and diced
½ cup grated parmesan cheese
2 tbsp unsalted butter
1 tbsp fresh rosemary, finely chopped
½ tsp cinnamon
Salt
1 tbsp coconut oil
1 yellow onion, diced
2 large carrots, chopped
½ lb cremini mushrooms, chopped
1 cup frozen green peas
2 garlic cloves, minced
1 lb lean ground turkey
¼ cup tomato paste
2 tbsp Worcestershire sauce
2 tsp dried thyme

1. Place sweet potato in a steamer basket set over 1 inch of water and steam until very tender, about 10 minutes. Mash potato with the cheese, butter, rosemary, cinnamon, and a couple of pinches salt. Set aside.

2. Preheat oven to 400°F and grease an 11-by-8 casserole pan.

3. Heat oil in a large skillet over medium heat. Add onion, carrots, and mushrooms to pan; heat 10 minutes. Place peas and garlic in pan; heat 1 minute. Stir in turkey, tomato paste, Worcestershire sauce, and thyme. Heat until turkey is browned. Place turkey mixture in separate pan and spread sweet potato mixture over top. Sprinkle additional parmesan on top. Bake for 30 minutes.

 

THE MACROS
CALORIES PROTEIN CARBS FAT
354 26g 42g 9g

 

6. QUINOA APPLE SALAD

SERVES 6

1 tbsp avocado oil
1¼ cups red quinoa
2 cups low-sodium
vegetable broth
2 Granny Smith apples, diced
2 celery stalks, thinly sliced
½ cup parsley, chopped
4 oz diced feta (about ½ cup)
½ cup sliced pecans
1/3 cup dried cranberries
3 tbsp extra-virgin olive oil
2 tbsp cider vinegar
1 tbsp honey salt

1. Heat oil in a saucepan over medium heat. Add quinoa and heat until it smells toasting,
stirring often. Add broth, and bring to a boil. Reduce heat to medium-low and simmer, covered, until quinoa is tender and liquid is absorbed, about 20 minutes, adding more liquid if needed. Remove from heat and let sit, covered, for 10 minutes. Fluff with a fork.

2. Toss quinoa with apple, celery, parsley, feta, pecans, and cranberries. In a separate
bowl, whisk together olive oil, vinegar, honey, and a couple of pinches salt. Toss dressing with quinoa.

THE MACROS
CALORIES PROTEIN CARBS FAT
364 9g 40g 20g

 

7. PUMPKIN-WALNUT BREAD

SERVES 6

1¾ cups whole-wheat pastry flour
2 tsp pumpkin pie spice
1 tsp baking powder
1 tsp baking soda
¼ tsp salt
2 large eggs
1 cup canned pumpkin purée
1/3 cup + 2 tbsp pure maple syrup
/1/3 cup melted coconut oil
½ cup chopped walnuts
1/3 cup dried cranberries
/2 tbsp unsalted pumpkin seeds
1½ cups plain Greek yogurt
2 tsp pure vanilla extract

1. Adjust the oven rack to the lower-third position and preheat oven to 350°F. Grease a 9-by-5 loaf pan and set aside.

2. In a large bowl, stir together flour, pumpkin pie spice, baking powder, baking soda, and salt. In a separate bowl, whisk eggs and stir in pumpkin puree, 1/3 cup maple syrup, and coconut oil. Add wet ingredients to dry ingredients and mix until everything is moist. Stir in walnuts and cranberries. Place in prepared pan, sprinkle on pumpkin seeds and bake for 45 minutes or until cooked through in the center. Let cool in pan 10 minutes, then let cool further on a metal rack.

3. Stir together yogurt, remaining 2 tbsp maple syrup, and vanilla extract. Serve warm slices of pumpkin bread with yogurt mixture.

THE MACROS
CALORIES PROTEIN CARBS FAT
460 15g 56g 22g
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