Katie's Healthy Bites: 5 Super-Simple Turkey Preparations

You don't have to deep-fry your turkey to give your turkey that wow factor -- instead, look to herbs and spices. Here are 5 marinades and rubs to add a healthy dose of flavor to your Thanksgiving feast.

You don't have to deep-fry your turkey to give your turkey that wow factor -- instead, look to herbs and spices.  Here are 5 marinades and rubs to add a healthy dose of flavor to your Thanksgiving feast.

Sassy Spice Rub

Combine 1 tablespoon cumin, 1 tablespoon coriander, 1 tablespoon whole fennel seeds, 1 tablespoon smoked paprika, 1/2 teaspoon cinnamon, 1 tablespoon honey, 1 tablespoon olive oil and salt and pepper to taste. Prior to roasting, use this rub to season the skin, meat under the skin and the cavity of the bird.

Chipotle Honey

In a food processor combine 1/4 cup honey with 1 cup caramelized onions, 4 chipotle peppers in adobo sauce and 1/2 cup cilantro.  Puree into a paste.  Season with salt and pepper to taste.  Prior to roasting, use this paste to season skin, meat under the skin and the cavity of the bird.

Dijon and Herb

Combine 1 tablespoon Dijon mustard, 1 tablespoon whole grain mustard, 2 tablespoons balsamic vinegar, 2 tablespoons olive oil and 1 tablespoon each chopped fresh sage, rosemary and thyme.  Season with salt and pepper to taste. Prior to roasting, use this mixture to season skin, meat under the skin and the cavity of the bird.

Lemon and Herb

Slice three lemons and set aside.  Cut one lemon in half and set aside.  Combine 1 tablespoon chopped sage with 1/4 cup chopped fennel fronds, 2 cloves chopped garlic, 2 tablespoons chopped fresh parsley and 2 tablespoons of oil.  Prior to roasting season the bird with salt and pepper.  Spread the herb mixture under skin, on skin and in cavity.  Place lemon slices under skin flat against the meat. Place lemon halves in the cavity.

Citrus-Glazed

Season your turkey with salt, pepper and fresh herbs like sage, thyme and rosemary.  Roast your turkey.  While the turkey is roasting, combine 3/4 cup orange marmalade with the juice and zest of one lemon and 1 tablespoon whole grain mustard.  With about 15-20 minutes remaining in your turkey's cook time, remove the turkey from the oven and brush the skin with half of the glaze.  Roast uncovered for 15-20 minutes or until it reaches an internal temperature of 175 degrees F.  Remove the turkey from the oven to rest, then brush the turkey with the remaining glaze prior to slicing.

TELL US: How are your flavoring your turkey this year?

Katie Cavuto Boyle, MS, RD, is a registered dietitian, personal chef and owner of HealthyBites, LLC. See Katie's full bio »

You Might Also Like:

Keep Reading

Next Up

Katie's Healthy Bites: 4 5-Ingredient Fall Recipes

In the mood for fall flavors without a lot of fuss? Try this menu fit that's easy enough for a weeknight meal, but impressive enough for company. Each recipe contains 5 ingredients or less! (Olive oil, salt and pepper don't count.)

Katie's Healthy Bites: Discover Chinese 5-Spice Powder

Spices are an excellent way to add flavor to any dish without adding unnecessary calories. Chinese five-spice powder is not typically used in American cooking, but if you've never tasted this flavorful spice mix, it's time to give this favorite in Chinese and Vietnamese cuisines a try! Learn what's in the spice blend, and three delicious ways to use it.

Katie's Healthy Bites: Heirloom Tomatoes

Few can resist taking a bite out of a fresh-picked local tomato, and now that tomato season is in full bloom, heirloom varieties are at their ripest.

Katie's Healthy Bites: Salt Varieties

Salt doesn’t need to be an enemy. When you cook at home, a dash from your own shaker can really boost a dish, and if you’re mindful, you don’t have to go entirely without. Learn more about sea salt, kosher salt, iodized salt and regular table salt.

Katie's Healthy Bites: Grilled Fruit

Katie Cavuto Boyle explains how to grill fruit and which fruits to use on your grill this summer.