This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
This recipe is safe for those who are sensitive to gluten.
"How to thaw a frozen turkey: Blow in its ear."
-Johnny Carson, Genius
OK, it’s the holidays. Time to make turkey and time to enjoy it. The reason I created this recipe was that a lot of people don’t want to cook a whole turkey. From the standpoint of eating healthy the holidays can be a challenge more because of the leftovers than Thanksgiving or Christmas day itself. This recipe gives you some control over your portion size and your leftovers.
The recipe does have the turkey skin left on. There is good research that cooking poultry with the skin on and then not eating the skin has the same fat and calories but the meat of the poultry is moister and tastes better. This is the one time that you might want to eat the turkey skin. It’s the holidays! You can splurge a little if you want.
Servings: 12 | Serving size: about 5 ounces turkey with rice
Cooking Time: 90 Minutes
This recipe is excellent as leftovers.
Serve with Shredded Brussels Sprouts or Roasted Beets or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Lemon Butter Brussels Sprouts or Herbed Zucchini or Green Beans with Red Onion or Shredded Brussels Sprouts - Low Sodium Version
|1 3/4 cup||water|
|1/2 cup||wild rice|
|1 cup||jasmine or basmati rice|
|1 tsp||olive oil|
|1 large||shallot (minced)|
|2 large||carrots (diced)|
|1/4 cup||pistachio nuts (shelled)|
|1/4 cup||dried currants|
|1/4 tsp||fresh ground black pepper|
|1/2 tsp||dried basil|
|1/2 tsp||dried oregano|
|1 tsp||dried rosemary|
|1||3 1/2 lb. boneless turkey breast with skin on|
|8||six inch disposable small wooden skewers|
Place the water in a medium sauce pan over high heat. When it comes to a boil add the wild rice, white rice and salt. Stir once. When the water comes to a boil again reduce the heat to a simmer. Cook covered, simmering slowly, until all the water is gone. Stir once and set aside. The rice will be slightly underdone.
While the rice is cooking place the olive oil in a medium skillet over medium heat and add the shallot and carrots. Cook for about 4 – 5 minutes, stirring frequently.
Add the carrots and pistachio nuts. Cook for another 3 – 4 minutes.
Remove from the heat and fold into the cooked rice. Add the currants, salt, pepper, basil, oregano and rosemary and toss until well blended.
Preheat the oven to 350°F.
Lay the turkey breast on a cutting board skin side down. Using a sharp knife butterfly the breast open starting the cut on the side of the breast that has the excess skin flap. Fill the cavity with the rice mixture and roll the filled breast toward the flap of skin. Gently roll the turkey breast until it is skin side up.
Using the wooden skewers pierce the meat of the turkey where the edges come together to effectively seal the stuffed turkey.
Place the stuffed turkey breast in a large oblong Pyrex dish and roast in the oven for about 90 minutes. The temperature on an instant thermometer should be at 155°F. Remove and let the turkey rest on the cutting board for about 5 – 10 minutes.
Serving size: about 5 ounces turkey
|Calories 329||Calories from Fat 105|
|% Daily Value|
|Total Fat 12g||18%|
|Saturated Fat 3g||14%|
|Monounsaturated Fat 5g|
|Trans Fat 0g|
|Total Carbohydrates 22g||7%|
|Dietary Fiber 2g||7%|
|Vitamin A 41%||Vitamin C 2%|
|Calcium 4%||Iron 15%|
|Vitamin K 3 mcg||Potassium 524 mg|
|Magnesium 56 mg|