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