MAKES EVERYDAY RECIPES

SUPER!

Did you know Turkey is a superfood? Here are some delicious, nutritious and easy recipes that will help make your meals super.

SWITCH!
Its so easy to substitute various cuts of ultra-lean, nutrient-rich turkey for the meats in your favourite recipes.

MAKE THE SUPER

DELICIOUS
SUPER NUTRITIOUS
Turkey is such a nutritional powerhouse that it is the only meat protein to have ever been labeled a superfood*. This tasty lean protein is naturally low in cholesterol and provides essential nutrients such as niacin, zinc, and vitamins B6 and B12.
*From the New York Times Bestseller: Steven Pratt, M.D. and Kathy Matthews. (2004). SuperFoods Rx: 14 Foods That Will Change Your Life. New York: HarperCollins Publishers.

SUPER

NUTRITION INFORMATION
Calories Protein Carbohydrates Fat Cholesterol Sodium Potassium Iron Phosphorous Magnesium Zinc Selenium Vitamin B6 Vitamin B12 Niacin

TURKEY BREAST (Boneless, Skinless, Roasted) 100 g 159 32 g 0g 2.6 g 76 mg 47 mg 354 mg 0.3 mg 244 mg 21 mg 1.1 mg 8.2 mcg 0.3 mg 0.9 mcg 19 NE good source source source good source source excellent source excellent source low sodium good source low fat, extra lean excellent source 189 31 g 0g

TURKEY DRUMSTICK (Skinless, Roasted) 100 g

excellent source

6.4 g 143 mg 90 mg 268 mg 1.1 mg 201 mg 15 mg 3.6 mg 14 mcg 0.2 mg 2.2 mcg 11.6 NE

extra lean

low sodium source source good source source excellent source excellent source source excellent source good source

Source: Health Canada, 2010. Canadian Nutrient File. www.healthcanada.gc.ca/cnf

SUPER
1
FACT FACT
Its deliciously adaptable.

FOOD FACTS! about Turkey

3
FACT
Its considered a complete protein.
Amino acids are the building blocks of protein. Your body can make some of the 22 amino acids it needs for normal functioning. There are eight amino acids that need to be obtained through food because your body cannot make them. Turkey delivers all eight of these essential amino acids in one delectable source.

Its a lean, mean, meal-making machine.

Roasted, barbecued, baked or stir-fried turkey is the perfect replacement for the proteins in all your favourite recipes. This highly-nutritious superfood is inexpensive, readily available and easy to prepare. And it tastes super too!

Protein helps build muscle. It can also help you feel more full at meals and ward off hunger, which may help with weight control.

Sliced Turkey

Turkey Breast

Turkey Drumstick & Thigh

FACT

FACT

Its high in vitamins too.

Most cuts of turkey deliver essential nutrients, such as phosphorous, potassium, iron, magnesium, and zinc. These minerals help your body to do everything from regulating heart function and blood pressure, to making new cells and boosting immunity.

Turkey is an excellent source of vitamin B12, a water-soluble vitamin needed for normal nerve cell activity in your body. Many cuts of turkey are also a source of vitamin D, an important nutrient in the health of your bones, teeth and immune system.

FACT

Its full of essential minerals.

Its naturally low in sodium.

Sodium is needed to regulate body functions, but having too much in your diet can increase your risk of developing high blood pressure. All fresh cuts of turkey are low in sodium, making it a natural choice for helping to keep your daily sodium intake at a healthy level.

Ground turkey has less fat than ground beef and its great for making burgers.

TURKEY burgers
PREP TIME: 30 minutes I MAKES: 6 servings
1.5 lbs 2 1 tbsp 1/4 cup 3 1/4 cup 1/2 cup 1/2 cup 1 tsp 6 ground Ontario turkey garlic cloves, minced fresh ginger, grated thick teriyaki sauce green onions, finely chopped toasted sesame seeds dry bread crumbs light mayonnaise wasabi paste buns 750 g 2 15 mL 50 mL 3 50 mL 125 mL 125 mL 5 mL 6

teriyaki

DIRECTIONS
In a large bowl, combine ground turkey, garlic, ginger, teriyaki sauce, green onions, sesame seeds, and bread crumbs. Shape into 6 burger patties. Broil or grill burgers 4-6 inches (10-15 cm) from broiler or over medium-high coals for 10-12 minutes, turning once, until cooked. Meanwhile, mix together mayonnaise and wasabi paste; spread on 6 lightly toasted burger buns. Place cooked turkey burgers in buns. Serve with sliced cucumber and watercress or arugula.

GARNISHES: Sliced cucumber, watercress or arugula

Turkey is a source of phosphorous, zinc and niacin.

TURKEY PASTA
PREP TIME: 30 minutes I MAKES: 6 servings
1 lb 4 tbsp 2 tsp . 2 2 cups 1 cup 2 tbsp 2 tbsp 2 cups 1/2 cup 1/4 tsp 4 cups Ontario turkey breast strips honey mustard, divided vegetable oil leeks, whites only thinly sliced snow peas cherry tomatoes, quartered butter all-purpose flour milk grated Parmesan cheese each, salt and pepper cooked pasta (penne, rotini, rigatoni) 454 g 60 mL 10 mL 2 500 mL 250 mL 25 mL 25 mL 500 mL 125 mL 1 mL 1L

HONEY DIJON

DIRECTIONS
Place turkey breast strips in medium sized bowl. Add 2 tbsp of honey mustard; mix to coat turkey. Heat oil in large non-stick skillet. Add turkey and leeks; cook 3-4 minutes on medium-high or until turkey is no longer pink. Stir in snow peas and cherry tomatoes. Place turkey mixture in a bowl; set aside. Melt butter in skillet over medium-high heat. Add flour; cook 2 minutes, stirring constantly. Add milk, bring to a boil, reduce heat; simmer, stirring constantly until sauce thickens. Stir in remaining 2 tbsp of honey mustard, parmesan cheese, salt and pepper. Remove from heat; add turkey mixture and stir to combine. Add hot cooked pasta and toss.

Protein from turkey meat is called complete because it contains all eight of the essential amino acids.

pesto AND sun dried tomato

DIRECTIONS
Preheat grill to medium-high. Soak skewers in water for a minimum of 15 minutes.(Skewers can be put in water the night before.) In a food processor, combine pesto and sun-dried tomatoes and pulse into a thick paste. Cut turkey into 1.5" chunks. Toss turkey chunks, onions, tomatoes, and peppers with pesto mixture to coat. Thread turkey on skewers alternating with onions, tomatoes, and peppers, dividing all ingredients evenly between the 8 skewers. Grill for 10-15 minutes, turning the kabobs several times until turkey is cooked through and onions, tomatoes and peppers are tender crisp. Serve on a bed of steamed jasmine rice.
*If using sun-dried tomatoes not packed in oil, place tomatoes in a bowl with hot water and let sit for fifteen minutes, or until soft, before blending.

turkey kabobs
PREP TIME: 30 minutes I MAKES: 4 servings
8 1/2 cup 1/2 cup 1.5 lbs 4 16 1 1 wooden skewers pesto sun-dried tomatoes, packed in oil* skinless, boneless Ontario turkey breast green onions, cut into 4 cherry tomatoes yellow pepper, cut into 16 orange pepper, cut into 16 8 125 mL 125 mL 750 g 4 16 1 1

Turkey is naturally low in sodium.

Green Bean, Corn Tomato

AND

turkey salad
PREP TIME: 30 minutes I MAKES: 4 servings
1 lb boneless, skinless Ontario turkey breast, cut into 2 fillets olive oil, divided chopped fresh cilantro, divided each, coarse salt and fresh cracked pepper, divided clove garlic, minced cobs of corn, husked red onion, peeled and sliced into -inch (1.25 cm) thick rounds trimmed green beans cherry tomatoes, halved lime juice 454 g

DIRECTIONS
Combine turkey with half each of the oil, cilantro, salt, pepper and garlic in a resealable bag. Let marinate. Let sit in the refrigerator for at least 1 hour (up to 1 day). Grill turkey over medium-high heat until cooked through, about

2 tbsp 1/2 cup 1 tsp

25 mL 125 mL 5 mL

10 minutes per side. Set aside to rest for 5 minutes before slicing across the grain. Brush corn and onion rings with remaining oil, and salt and pepper. Grill until onion is tender and grill marks form on both the onions and the corn, about 3 minutes per side. Transfer to cutting board and slice kernels from cob. Chop onion. Add onion and corn to a bowl with green beans and cherry tomatoes. Toss with remaining cilantro. Sprinkle with lime juice and a pinch of coarse salt and fresh cracked pepper. Divide salad over 4 plates and top each with equal amounts of sliced turkey.

1 2 1

1 2 1

2 cups 1 cup 1 tbsp

500 mL 250 mL 15 mL

Dark turkey meat is higher in iron than white turkey meat.

TURKEY SOUP
PREP TIME: 30 minutes I MAKES: 4 servings
4 cups 2 tbsp 2 1 1 2 cans 1 tsp 1 lb 1 tbsp 1 tbsp 2 tbsp 1 tbsp 3 cups 1 large 2 1/4 cup chicken or vegetable broth fresh ginger, peeled and sliced stalks lemon grass (optional) lemon, zested, retain juice lime, zested, retain juice unsweetened coconut milk red pepper flakes Ontario turkey, cut into bite-size strips fresh lemon juice fresh lime juice sugar soy sauce fresh mushrooms, sliced red bell pepper, cut into thin strips green onions, finely sliced fresh Thai or regular basil, chopped 1L 25 mL 2 1 1 2 5 mL 454 g 15 mL 15 mL 25 mL 15 mL 750 mL 1 2 50 mL

THAI COCONUT

DIRECTIONS
In a large pot, combine stock, ginger, lemon grass, lemon and lime zest. Bring to a simmer over medium heat. Add the coconut milk, red pepper flakes, turkey, lemon and lime juice, sugar and soy sauce. Bring to a boil and reduce heat to simmer for 10 minutes or until turkey is cooked through. Add mushrooms and red pepper and continue to cook for 10 more minutes. Remove lemon grass stalks, stir in green onions and basil and serve. Add some cooked basmati rice for a complete meal in a bowl.

Turkey is a source of magnesium, which is a factor in bone development.

Grilled

turkey TACOS
PREP TIME: 40 minutes I MAKES: 4 servings
1 tsp 1/4 tsp 3 tbsp . 1/4 cup 1 lb 1/2 2 2 2 tbsp 1 tsp 1/4 tsp 2 cups 8 each, ground cumin, oregano and chili powder sea salt olive oil fresh chopped cilantro boneless, skinless Ontario turkey fillets small red onion, sliced carrots, peeled and thinly sliced jalapenos, sliced (ribs and seeds removed) cider vinegar sugar salt 5 mL 1 mL 45 mL 50 mL 454 g 1/2 2 2 25 mL 5 mL 1 mL

DIRECTIONS
In resealable bag, combine cumin, oregano, chili powder, salt, olive oil and cilantro, rubbing to make a paste. Add turkey fillets and shake to thoroughly coat turkey. Let sit in the refrigerator for at least 30 minutes (up to 1 day). In another bag, combine red onion, carrots, jalapenos, cider vinegar, sugar and salt. Let sit at room temperature for at least 30 minutes (up to one day), tossing occasionally. Grill turkey over medium-high heat until browned and cooked through, about 5 minutes per side. Transfer to cutting board and let rest for 5 minutes before slicing. Toss carrot mixture with cabbage. Divide turkey and cabbage mixture over warm grilled tortillas. Garnish with cilantro and avocado and serve with lime wedges and coarse salt.

shredded cabbage 500 mL 6-inch (15 cm) flour tortillas 8 avocado slices

GARNISHES: Sprigs of cilantro, lime wedges,

Ground turkey is a good source of protein.

stuffed peppers
PREP TIME: 55 minutes I MAKES: 4 servings
1 cup 1/2 cup 2 tsp 1 lb 1 2 1/2 tsp 2 cups 4 cups 1/4 cup 4 turkey or chicken broth quinoa vegetable oil lean ground Ontario turkey onion, minced cloves garlic, minced 250 mL 125 mL 10 mL 454 g 1 2

turkey quinoa
AND

DIRECTIONS
In saucepan, bring stock to boil over medium-high heat. Stir in quinoa and simmer covered, for 10 minutes. Remove from heat and leave covered for 15 minutes. Meanwhile, in large non-stick skillet, heat oil over medium-high heat, brown turkey, breaking into small pieces with the back of a spoon. Transfer to plate. Cook onion until tender and golden, about 7 minutes. Stir in garlic, salt and chili flakes and cook 1 minute. Stir in mushrooms and cook until golden and no liquid remains. Remove from heat and stir in spinach and quinoa. Sprinkle with goat cheese. NOTE: This mixture can be made up to 2 days in advance. Spoon mixture into hollowed peppers and bake in a 375F

each, salt and red chili flakes 2 mL chopped cremini mushrooms chopped spinach crumbled goat cheese 500 mL 1L 50 mL

(190C) until peppers are tender crisp and filling is hot, about 20 minutes.

large red bell peppers, 4 tops cut off and ribs removed

Turkey is a source of the antioxidant selenium.

turkey tofu
with AND

soba noodles
DIRECTIONS
Cook noodles according to package instructions. Meanwhile, heat oil in large non-stick skillet over medium-high heat. Brown tofu. Transfer to plate. Add turkey and cook just until browned, about 2 minutes per side. Transfer to plate 227 g with tofu. Add red pepper, broccoli, bok choy, garlic, red pepper flakes 1 1 1 4 2 mL 250 mL 50 mL 25 mL 25 mL and broth to skillet. Cover and cook until broccoli is tender crisp, about 3 minutes. In bowl, whisk together peanut butter, rice vinegar and soy sauce. Add turkey, tofu and noodles to vegetables. Stir in peanut butter mixture until noodles are well coated. Serve garnished with fresh chopped peanuts. soba noodles vegetable oil extra firm tofu, drained and patted dry, cut into cubes boneless, skinless Ontario turkey breast, thinly sliced red bell pepper, sliced 1 head broccoli, cut into florets head bok choy, sliced cloves garlic, minced crushed red pepper flakes turkey or chicken broth peanut butter rice vinegar soy sauce 250 g 25 mL 400 g

PREP TIME: 30 minutes I MAKES: 6 servings

8 oz 2 tbsp 1 pkg 1/2 lb

1 1 1 4 1/2 tsp 1 cup 1/4 cup 2 tbsp 2 tbsp

GARNISHES: Fresh chopped peanuts

Turkey is a source of vitamin B12, which aids in red blood cell formation.

MOROCCAN TURKEY
with AND

CARROTS FENNEL
Israeli couscous (or traditional couscous) Ontario turkey cutlets paprika, divided ground cumin, divided each, sea salt and fresh cracked pepper, divided olive oil, divided fennel bulb carrots, peeled and sliced chopped dried apricots pitted olives, halved orange juice turkey or chicken broth fresh chopped parsley 250 mL 4 5 mL 5 mL 5 mL 25 mL 1/2 2 125 mL 125 mL 125 mL 125 mL 50 mL

DIRECTIONS
Cook couscous according to package instructions. In resealable bag, combine turkey with tsp (2 mL) each of the paprika, cumin, salt, pepper and half of the oil. Marinate in the refrigerator for at least 30 minutes (up to 1 day). In large, non-stick skillet, heat remaining oil over medium high heat. Brown turkey on both sides and transfer to plate (will not be cooked through). Cook onion, until tender, about 5 minutes. Stir in fennel, carrots and remaining paprika, cumin, salt and pepper and cook for 3 minutes. Sprinkle with apricots and olives, pour in orange juice and broth, scraping any brown bits from the bottom of the pan. Nestle turkey into vegetables, reduce heat to medium-low to maintain a simmer, cover, and cook until the turkey is cooked through and vegetables are tender crisp, about 15 minutes. Sprinkle with parsley and serve over couscous.

PREP TIME: 55 minutes I MAKES: 4 servings

1 cup 4 1 tsp 1 tsp 1 tsp 2 tbsp 1 1/2 2 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/4 cup

small onion, peeled and sliced 1

Turkey Farmers of Ontario 1120 - 100 Conestoga College Blvd., Kitchener, ON N2P 2N6 T: 519 748 9636 F: 519 748 2742 makesitsuper.ca