Ask a Dietitian

Nutrition
Turkey is a very lean protein food with one of the lowest saturated fat contents of all meats. The darker meat is a bit higher in fat but also higher in iron. Turkey is an excellent source of niacin, a B-vitamin, and a good source of phosphorous. It is also a relatively low calorie protein food at 130kcal and 1g fat per 100g serving and the dark meat comes in at 140kcal and 3g fat. There is also 30g-27g protein and 55-80mg cholesterol in a 100g portion or white and dark meat respectively.

Storage Tips
Turkey can spoil easily and should therefore be refrigerated soon after purchasing. (No Christmas shopping with the bird in the trunk). When choosing turkey at the grocery store check the “packaged on” date and be sure you buy a bird that was packaged on the date you are buying it if it is fresh and not frozen. Never refreeze a previously frozen bird. Once you get it home put it in the coldest part of your refrigerator covered loosely in wax paper or its’ original wrapping.

BE SURE THAT RAW MEAT JUICES DO NOT TOUCH READY TO EAT FOODS LIKE SALADS, FRUIT OR CHEESE.

Fresh turkey should be cooked within 2-3 days of purchase and frozen birds, if kept frozen can be kept 12 months in a deep freeze.

You can keep cooked leftover turkey in the refrigerator for 3-4 days or in the freezer for up to 4 months.

Food Safety Tips
To ensure you have a safe and healthy Christmas dinner there are a few things you need to remember when preparing your turkey.
1. Wash your hands before and after handling food, and use soap
2. Wash all your utensils and especially cutting boards and surfaces exposed to raw meat with hot water and soap. Use a water and bleach solution to sanitize.
3. Don’t re-use the chopping board used for raw meat for cutting vegetables, even if you will be cooking the vegetables.
4. Don’t partially cook your turkey one day and finish cooking the next, this just creates an ideal environment for bugs to flourish.
5. Cook in an oven of at least 300 Deg. F or higher.

Foodborne Organisms that may be found in turkey include Campylobacter jejuni, Salmonella and Staphylococcus aureus (carried by humans on the skin, nasal passages, throats, infected cuts and pimples)

AVOID LEAVING TURKEY UNCOOKED OR COOKED IN THE “DANGER ZONE” OF 4-60 DEGREES CELCIUS FOR MORE THAN 2 HOURS.
Ideally, put leftovers back in the oven or into the fridge immediately after serving.
Cooking the Perfect Bird
While I am still on the hunt for the best way to cook a turkey I have come across several recommendations that come highly regarded. The first and most different from how my mother always taught me is by Lucy Waverman.

Lucy Waverman’s method:
Use a fresh bird, soak in brine for 4 hours (1 cups Kosher salt to 4L water)
Preheat oven to 400F, stuff with stuffing. Cooking time: For the first 10 lbs multiply by 12 minutes and the remaining lbs by 7 minutes. A 14lb bird will only take 2 ½ hours.

Martha Stuart’s method:
Cover with butter and wine soaked cheese cloth, cook at 450 F for 30 minutes and the rest of the time at 350 until thickest part of the thigh reaches 180 F. For a 14 lb bird this would take about 3 hours. For birds larger than 16 lbs this can take 3 ½ -4 hours.

Don’t cover your turkey with foil, use cheese cloth to prevent “steaming” your bird.

Accompaniments
Add a salad with fruit, roasted root vegetables or mashed sweet potatoes with pecans, mashed potatoes, gravy, stuffing, cranberry sauce and a splash of Champagne.

Happy Holidays!
Souces:BC Turkey Growers www.bcturkey.com
www.marthastewart.com, Globe and Mail – Lucy Waverman’s article