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: What is Spirulina?

What is spirulina and how can you add it to your diet?

Katie's Healthy Bites: What is Matcha?

Matcha is finely ground whole green tea leaves, traditionally used in Japanese tea ceremonies. Find out how you can use this nutrient-rich form of tea.

Katie's Healthy Bites: Healthier Hot Dogs

Can you eat hot dogs on a healthy diet? Here are our picks for the best brands and the most filling hot dog toppings.

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: Marvelous Mushrooms

We tend to associate nutritious fruits and veggies with bright beautiful colors, but don’t be fooled -- mushrooms are earthy gems that are packed with nutrients.

Katie's Healthy Bites: Cooking with Quinoa

Dubbed “the gold of the Incas,” quinoa seed is treasured because of it's nutritive value. It has more protein than any other grain or seed and offers a complete protein, meaning it contains all the essential amino acids our bodies can't make on their own.