1. Nutrition Solutions Presents Cooking Demonstration with Chef James
New Thanksgiving Day Tradtions
 Marinated Turkey Breast
Cranberry Orange Relish
Roasted Butternut Squash w/ Brussel Sprouts
Roasted Vegetables

3. 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

4. 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
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
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

5. 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 g

6. Cranberry Orange Relish
Ingredients:
1 bag of cranberries (12 ounces)
1 orange (seedless)
1 cup of sugar (you may use less)
Directions:
Cut the oranges into quarters. In a food processor chop the raw cranberries and orange slices. Add in the sugar gradually and pulse a few more times. Taste as you add the sugar in because you may not want to use all of the sugar.
Transfer to a glass jar and refrigerate. This will keep for 2 weeks. Leftovers can be combined with mayonnaise and used as a dressing for leftover turkey sandwiches.
Nutrition Facts
Serving Size: ½ tbls
Amount/Serving
Total Fat .1 g
Total Carb g
Calories: 40
Protein 0 g

7. Nutrition Solutions Cooking Demo
Roasted Brussels Sprouts, Cinnamon Butternut Squash, Pecans, and Cranberries
Notes:
________________________________________________________________________________________________________________________
Ingredients:
Roasted Brussels Sprouts:
3 cups Brussels sprouts, ends trimmed, yellow leaves removed
3 tablespoons olive oil
Salt, to taste
Roasted Butternut Squash:
1 and ½ pound butternut squash, peeled, seeded, and cubed into 1-inch cubes (Yields about 4 cups of uncooked cubed butternut squash)
2 tablespoons olive oil
3 tablespoons maple syrup
½ teaspoon ground cinnamon
Other Ingredients:
2 cups pecan halves
1 cup dried cranberries
2-4 tablespoons maple syrup (optional)
Directions:
Preheat oven to 400 F. Lightly grease the foil-lined baking sheet with 1 tablespoon of olive oil. In separate bowls combine ingredients for squash and sprouts. Bake for min.
In a large bowl, combine remaining ingredients, fold in roasted vegetables. (OPTIONAL): For more sweetness, add 2 or 4 tablespoons of maple syrup, if desired
Servings: 4 – 4oz servings
Nutrition Facts
Serving Size: 4oz
Amount/Serving
Total Fat 6g
Total Carb g
Calories: 205
Protein g

8. 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
1/4 cup of olive oil
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, salt, and pepper.
Roast vegetables for 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.
Nutrition Facts
Serving Size: 4 oz
Amount/Serving
Total Fat 4.8 g
Total Carb g
Calories: 131
Protein g

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