This recipe will be beneficial for anyone wanting to start preparing and cooking healthy meals for themselves and try tailoring these meals to fit individual needs to achieve total body healthy goals. Ground turkey is one of the most versatile proteins to work with for recipes for webpages related to healthy cooking.
In this article, we will explain the benefits of cooking with turkey, share cooking methodology, and provide recipes for the family to enjoy.
Why Choose Ground Turkey?
A More Healthy Choice
For the health conscious, the belief is true that cooking with turkey is a healthier option than cooking with turkey. Ground turkey recipes are typically lower in calories, and for those on a fat watch, the same recipes will have less saturated fats as a result of the use of white meats in the recipe. All alone, turkey meat is packed with the high quality, body and muscle reconstructing proteins to enable better and more higher functioning than before.
Nutritional Value of Ground Turkey
Fats typically present in all turkey are less damaging to the health of a person than those present in any other meats which is the major health benefits, however, there are other nutrients present in turkey:
- Selenium: Serves as an antioxidant and promotes healthy thyroid function.
- Zinc: Critical for the immune system and for the healing of wounds.
Ground turkey can improve your health and well-being.
Kitchen Flexibility
Perhaps the finest benefit of ground turkey is how adaptable it is. Its blandness lets it take on the character of whatever spices and seasonings you choose for it. Thus, anything from Italian to Mexican to Asian cuisine can incorporate ground turkey. In addition, it can be done in stew, casserole, soup, burger, and meatball forms.
Important Suggestions for Cooking Ground Turkey
Selecting the Ideal Ground Turkey
You will see different choices based on fat content when buying ground turkey:
- Extra Lean (99% fat-free): Ideal for the lowest calorie option. However, take care as it will be dry if you overcook it.
- Lean (93% lean): Offers health and flavor in a good mix and suits the majority of recipes.
- Regular (85% lean): Juicy dishes, but the calories- it’s got more of it.
- 93% ground turkey will be the best option for most recipes from a taste and health point of view.
Avoiding Drying Out
As ground turkey is leaner than ground beef, it is more likely to dry out when cooked. To reduce the chances of this occurring, consider the following suggestions:
- Add Moisture: Incorporate more hydrating elements like broth, onions and tomatoes to keep the mixture moist.
- Don’t Overcook: To fully cook ground turkey, the internal temperature must reach 165 degrees Fahrenheit (74 degrees Celsius), but try to avoid cooking it any more than that.
- Use Healthy Fats: Moisture and flavor can be added with a small amount of avocado oil or olive oil.
Seasoning for Taste
Ground turkey is great for flexible seasonings. As it has more of a neutral taste than ground beef, feel free to use overwhelming amounts of the seasonings: onion, garlic, cumin, paprika, oregano, and chili powder. To further enhance the flavors, use fresh herbs like cilantro, parsley and basil.
Simple and Quick Recipes for Ground Turkey
1. Ground Turkey Tacos
Ingredients:
- 1 lb ground turkey- 1 packet taco seasoning (or your own homemade taco seasoning)
- 1 tablespoon olive oil
- 8 tortillas
Toppings: shredded lettuce, diced tomatoes, cheese, sour cream, salsa
Instructions:
To start, heat olive oil in a large skillet over medium-high heat. After that, add ground turkey and cook until brown, breaking it apart with a spoon. Then, add taco seasoning and a splash of water. Let it cook for 5 minutes, and it will be ready to serve in warm tortillas.
2. Turkey Bolognese Pasta
Ingredients:
- 1 lb turkey
- 1 jar marinara
- 1 onion
- 3 cloves garlic
- 1 tub Italian seasoning
- 12 oz pasta
- Parmesan cheese
Instructions:
To start, cook your pasta per the package instructions. Then, in a large skillet, add the olive oil, and add in your diced onion and garlic, and stir them until they are softened. Then, add in your turkey and cook until no pink remains. Finally, add in your jar of marinara and seasoning, and let this simmer for about 10 minutes to blend together. Spoon the Bolognese over your pasta, and garnish with Parmesan.
3. Lettuce Wraps with Turkey and Asian Flavors
Components:
- 1 pound ground turkey
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 1 teaspoon fresh ginger, minced
- 2 cloves garlic, minced
- 1 head butter lettuce
Toppings: sliced green onions, chopped peanuts, sriracha
Preparation Instructions:
To begin, put sesame oil into a skillet and then heat it over medium. Add minced garlic and ginger, cook for one minute, and then add ground turkey. Brown the turkey, and then add soy sauce and rice vinegar. Cook for 2 more minutes. Spoon the mixture into the lettuce cups and top with sliced green onions, chopped peanuts, and sriracha. Enjoy!
Comfort Food Classics with Ground Turkey
4. Turkey Meatballs in Marinara
Ingredients:
- 1 lb ground turkey
- 1/3 cup breadcrumbs
- 1 egg
- 2 cloves garlic, minced
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 2 cups marinara sauce
Instructions:
Preheat the oven to 400°F (200°C). In one large mixing bowl, mix and combine the ground turkey, breadcrumbs, egg, minced garlic, Italian seasoning, then add a pinch of salt & pepper. To create a meatball “12 pack” (12 meatballs… 12 pack, get it?) and then arrange the meatballs on the sheet pan. Bake for 20 minutes until cooked through. While the meatballs cook, heat the marinara sauce in a saucepan. Once the meatballs are done, add them to the sauce and heat for another 5 minutes. Serve over pasta (recommended), or with some crusty bread (also recommended).
5. Turkey Stuffed Peppers
Ingredients:
- 4 large bell peppers
- 1 lb ground turkey
- 1 cup cooked rice
- 1 can diced tomatoes
- 1 teaspoon cumin
- 1 cup shredded cheese
Instructions:
Preheat the oven to 375°F (190°C). Cut off the tops of the bell peppers and remove the insides. Brown the turkey in a skillet with a little olive oil. Add cooked rice, diced tomatoes, and cumin to the skillet and stir to combine. Stuff turkey mixture into each pepper and place them in a baking dish. Cover with shredded cheese. Cover the dish with foil and bake for 30 minutes. Remove foil and bake for another 10 minutes until the cheese is melted.
6. Turkey Chili
Ingredients:
- 1 lb ground turkey
- 1 canned kidney beans, drained
- 1 canned black beans, drained
- 1 canned diced tomatoes
- 2 tbsp chili powder
- 1 tsp cumin
- 1 diced onion
- 3 cloves garlic, minced
Instructions:
In a pot, add onion and garlic and sauté until soft. Add ground turkey and brown. Add the rest of the ingredients, and stir. Bring to boil, then cover and simmer for 30 minutes. Serve with sour cream, cheese, and green onion.
Meal Ideas with Ground Turkey
Batch Cooking for the Week
Ground turkey is great for meal prep. Cook a big set at the start of the week to use in other meals during the week. For example:
- Monday: Turkey tacos
- Tuesday: Stir fry with turkey and veggies
- Wednesday: Peppers stuffed with turkey
- Thursday: Pasta with turkey
- Friday: Wraps with turkey and lettuce
Cooking ground turkey in advance is a time saver and it helps to have meals set and ready to go.
Freezing Tips
Ground turkey is easy to freeze so you can stock up! Divide the raw or cooked turkey into portion-sized containers or freezer bags. Write the date on each bag and for best quality, use it within three months. To use, thaw in the refrigerator overnight.
Storage and Food Safety
Proper Storage
Fresh ground turkey is best stored in the fridge and used after one or two days of purchase. If you’re not going to use it right away, freeze it for longer storage.
Safe Cooking Temperatures
Always cook ground turkey to an internal temperature of 165° F (74° C). This is the only way to ensure that dangerous bacteria in the turkey are destroyed. Check the temperature at the thickest part of the meat using a meat thermometer.
For More Updates
Go to our website for more recipes, tips on cooking, and creative healthy meals using ground turkey and other healthy foods.
