FN’s Top Recipes, Lightened Up: #3 Good Eats Roast Turkey
To continue with our tips for lightening up Food Network’s Top Recipes, here’s #3 — Alton Brown’s Roast Turkey. There’s no need to wait for Thanksgiving; this turkey recipe (and the leftovers) make a cozy winter dinner.
Tips for a Lighter Version
Believe it or not, this recipe is perfect just the way it is. As long as you keep your portions sensible and don’t load up your turkey dinner with fatty sides, turkey is a good base for a healthy meal. Keep these tips in mind before you load up your plate:
- A 14 to 16 pound turkey is a bit heavy for 10 to 12 people — that’s more than a pound per head! Scale down your bird or figure on having lots of leftovers.
- Pass on the skin to avoid the artery-clogging saturated fat.
- Opt for turkey breast meat; 3 ounces has 120 calories and very little fat.
Talking Turkey
We love brined turkeys like Alton’s! A soak in a ginger-infused broth is a terrific way to impart big flavor without adding calories. Here is more info on the health benefits of turkey and some tips for buying your bird:
- Picking the Right Turkey
- Are Free-Range and Organic Turkeys Worth It?
- Does Turkey Really Make You Sleepy?
- Leftovers: 5-Ingredient Fix: Turkey Quesadillas and more healthy recipes
- More Top 50 Recipes, Lightened Up:
- #4: Paula’s Pumpkin Bars
- #5: Chicken Enchiladas
I am a big fan of Alton's brine, both for turkey and whole chicken. I typically do a half cup kosher salt and half cup white sugar for a five-pound chicken, and double that for a turkey. But I would really like to know: what does a brine like this do to the overall sodium and sugar content of the finished product?
Hi Charlotte —
Great question! When using a brine, a percentage of the salt and sugar does permeate the meat which is why it helps tenderize, add flavor and keep the meat moist. Exactly how much depends on the particular recipe. For this roasted turkey, it only totals a few tablespoons of salt and teaspoons of sugar, which adds virtually no calories and a moderate amount of sodium per serving.