Nutrition Solutions Presents Cooking Demonstration with Chef James New Thanksgiving Day Traditions  Marinated Turkey Breast Cranberry Orange Relish Sweet Potato Mash Roasted Vegetables

Turkey Food Safety Thawing Your Turkey There are 3 ways to thaw your turkey In the refrigerator In cold water In the microwave Keep the turkey in its original wrapper. Place it on a tray or in a pan to catch any juices that may leak. A thawed turkey can remain in the refrigerator for 1 to 2 days. If necessary, a turkey that has been properly thawed in the refrigerator may be refrozen. Wrap your turkey securely; making sure the water is not able to leak through the wrapping. Submerge your wrapped turkey in cold tap water. Change the water every 30 minutes. Cook the turkey immediately after it is thawed. Do not refreeze. In the Microwave Oven Check your owner's manual for the size turkey that will fit in your microwave oven, the minutes per pound, and power level to use for thawing. Remove all outside wrapping. Place on a microwave-safe dish to catch any juices that may leak. Cook your turkey immediately. Do not refreeze or refrigerate your turkey after thawing in the microwave oven. In the Refrigerator (40 °F or below) Allow approximately 24 hours for every 4 to 5 pounds 4 to 12 pounds 1 to 3 days 12 to 16 pounds 3 to 4 days 16 to 20 pounds 4 to 5 days 20 to 24 pounds 5 to 6 days In Cold Water Allow approximately 30 minutes per pound 4 to 12 pounds 2 to 6 hours 12 to 16 pounds 6 to 8 hours 16 to 20 pounds 8 to 10 hours 20 to 24 pounds 10 to 12 hours

Cooking the Turkey and Nutrition Facts Weight of Bird/ Cooking Times Turkey is low in fat and high in protein. It is an inexpensive source of iron, zinc, phosphorus, potassium and B vitamins. A serving of turkey is a 2 to 3-ounce cooked portion. The Food Guide Pyramid suggests 2 to 3 servings from the meat group each day. The portions below represent 100 grams, approximately 3 1/2 ounces, of sliced meat from a whole roasted turkey. A 3 1/2-ounce portion of turkey is about the size and thickness of a new deck of cards. The fat and calorie content varies because white meat has less fat and fewer calories than dark meat and skin. One gram of fat contains 9 calories, and one gram of protein contains 4 calories. Weight of Bird Roasting Time (Un Stuffed) Roasting Time (Stuffed) 10-18 lbs 3-3.5 hours 3.75-4.5 hours 15-22 lbs 3.5-4 hours 4.5-5 hours 22-24 lbs 4-4.5 hours 5-5.5 hours 24-29 lbs 5.5-6.25 hours Meat Type Calories Total Fat Protein Breast with skin 194 8 grams 29 grams Breast w/o skin 161 4 grams 30 grams Wing w/skin 238 13 grams 27 grams Leg w/skin 213 11 grams 28 grams Dark meat w/skin 232 Dark meat w/o skin 192 Skin only 482 44 grams 19 grams

Marinated Turkey Tenderloin w/ W.F. Honey Balsamic dressing Ingredients: 1 ea W.F. Honey Balsamic dressing 1-2 lbs. Turkey tenderloin or Breast Directions: In a bowl. Marinade the turkey overnight. Preheat grill to 350º to 400º. Lightly oil the grill grate. Discard marinade, pat dry turkey, place turkey breasts on the grill. Close the lid, and grill turkey breasts about 7 minutes on each side, or to an internal temperature of 163º. Let rest for a few minutes, slice then serve. (optional): finish cooking in oven at 350º once you have grill marks on the turkey 1 lb. Serves: 4-4oz or 8-2oz portions Nutrition Facts Serving Size: 1 Amount/Serving Total Fat 4 g Total Carb 0g Calories: 170 Protein 32 g

Cranberry Orange Relish (no refined sugar) Ingredients: 24 oz fresh cranberries ¾ cup pineapple juice or orange juice ½ cup no sugar added applesauce ½ cup water juice and zest of one orange (optional) *3 TBSP honey or to taste *** Use sugar replacement such as Truvia, Swerve or Splenda for decreased sugar Directions: Put cranberries, pineapple juice, applesauce and water in a sauce pan and bring to a boil. Reduce to medium heat and stir constantly until the cranberries start to explode (about 10-15 minutes). Reduce to a simmer and add the juice and zest to the cranberry mixture. Simmer 10-15 minutes and remove from heat. Cool completely and store in fridge at least 4 hours but preferably overnight before serving. Nutrition Facts Yields 16 servings Serving Size: ¼ cup Amount/Serving Total Fat 0 g Total Carb 11g Calories: 49 Protein 0 g

Nutrition Solutions Cooking Demo Sweet Potato Mash Notes: Besides simple starches, raw sweet potatoes are rich in complex carbohydrates, dietary fiberand beta-carotene (a provitamin A carotenoid), while having moderate contents of other micronutrients, including vitamin B5, vitaminB6 and  manganese (table). When cooked by baking, small variable changes in micronutrient density occur to include a higher content of vitamin C at 24% of the Daily Value per 100 g serving. Ingredients: 2 Large Sweet Potatoes (wash thoroughly) 4 oz. plain Yogurt (low fat) garnish Chives Directions: Preheat oven to 300 F. Place sweet potatoes on a baking sheet. Bake for 45-60 min, or until potatoes are very soft. In a large bowl, combine ingredients, mix well and serve immediately. Servings: 4 – 4oz servings Nutrition Facts Serving Size: 4oz Amount/Serving Total Fat .15g Total Carb 22.2 g Calories: 105 Protein 2.2 g

Roasted Vegetables Ingredients: 1 large head of broccoli, florets chopped off from the stalk 1 large zucchini, chopped into half moons 1 large yellow squash, chopped into half moons 1 cup cherry tomatoes, sliced in halves 3 carrots, chopped 10 oz. Portobello mushrooms, sliced *Nonstick olive oil spray 2-3 tsp. kosher salt 2 tsp. ground black pepper Directions: Preheat oven to 425 degrees Fahrenheit In a large bowl, toss all the vegetables together with olive oil spray, salt, and pepper. Roast vegetables for 35-40 minutes, removing the vegetables from the oven every 15 minutes to stir around. Notes: You can virtually roast any type of vegetable you want with this base recipe. Adjust amount of olive oil and salt/pepper based on the amount of veggies you're roasting. *Swap oil for non-stick spray to “coat” vegetables and save 120 calories! Nutrition Facts Serving Size: 1 cup Amount/Serving Total Fat 4.8 g Total Carb 20.8 g Calories: 45 Protein 3.3 g

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