In the Fight Against Dietary Fat, Turkey Is a Tasty Protein Option

More than half the women surveyed in California made dietary changes to improve their health last year, according to a series of recent studies that have been made. This included looking for resources to educate themselves about nutrition, incorporating a four food group system into menu planning and becoming involved in an exercise program.

But some of these women still missed the mark when reaching for the goal of optimum health. Time restrictions and a general belief that they are already “doing a pretty good job” are seen as the obstacles, according MSI International, the Los Angeles-based research firm that conducted the study.

Fifteen years ago, said Terry Davis, vice president of MSI, women were very concerned about nutrition, but their knowledge was limited to the notion that “anything that was nutritional was going to taste bad,” or “it was going to be health food. That has changed.”

Relating More to Nutrition

A little of the concern about nutritious foods still lingers, but now women relate to nutrition as healthful foods and eating better, not health foods, Davis said. But there’s still a ways to go.

Of 350 women surveyed throughout California, 67% said someone in their household was involved in an exercise program and 75% had someone in a weight program. In many cases, it was the woman surveyed.

But as many as 85% of these women have continued to use vitamin supplements as “insurance” even though they say they believe “they should get the nutrition they need from food rather than supplements.” A number of those queried said they eliminate foods such as red meat, fats and sweets (and in some cases cooking oil) from their diets to help them control their weight and general health.

Women like these who totally eliminate food groups and make unwise substitutions in the diet are causing great concern to professionals studying risk for disease. Research data has already confirmed those who are topping salads with high-fat ingredients and dressings might have been better off with a hamburger plate. And fried poultry or fish are not acceptable protein alternatives to a broiled 3-ounce portion of lean red meat, which has the added benefit of providing iron.

Opting for Sensible Substitutes

Instead, to meet a 30% dietary fat recommendation, the health conscious should opt for sensible substitutions for high-fat ingredients, use less of these items overall and employ fat-reducing cooking methods.

When trading poultry for red meat in recipes, for example, always select the light or breast meat, which is leaner and contains less cholesterol than the dark, then remove and discard the skin after cooking. This will cut calories in half. Broiling, grilling, baking and roasting are the preferred cooking methods.

When making poultry salads, opt for reduced-calorie dressings and avoid high-fat ingredients such as avocado and cheese. Baking tortillas for Mexican-style salads instead of frying is another calorie-sparing technique.

TURKEY STEAKS WITH SAUSALITO SALSA

3 slices turkey breast, about 1 1/2 pounds

3/4 cup diced, seeded tomato

1/2 cup peeled, diced orange

1 (4-ounce) can diced green chiles

1/2 cup thinly sliced green onions

3 tablespoons chopped cilantro

3 tablespoons minced ginger root

1/4 teaspoon salt, optional

1 to 2 tablespoons butter or margarine

Cilantro sprigs

Cut each turkey slice into 2 pieces, cover and set aside. Combine tomato, orange, chiles, green onions, cilantro, ginger and salt in medium bowl and set aside.

Melt butter in large skillet over medium-high heat and saute turkey steaks, half at a time, until lightly browned on both sides, about 3 to 5 minutes. Transfer to serving platter and spoon salsa on top. Garnish with cilantro sprigs. Makes 6 servings.

MEXICAN SUNBURST SALAD

1/4 cup reduced-calorie mayonnaise

2 tablespoons nonfat milk

1 tablespoons lime juice

1/4 teaspoon ground cumin

1/4 teaspoon dried oregano leaves, crushed

1 (5-ounce) can chunk white turkey, drained

1 1/2 cups shredded romaine lettuce leaves

1/2 cup cherry tomatoes, cut into halves

2 corn tortillas, lightly toasted and cut into 12 wedges

Combine mayonnaise, milk, lime juice, cumin and oregano. Add turkey and toss gently to coat. Arrange lettuce leaves on two individual serving plates. Divide turkey mixture evenly among plates and surround with tomato halves. Arrange tortillas around lettuce and serve. Makes 2 servings.

TURKEY-PAPAYA SALAD

2 papayas, cut in half, seeds reserved

2 cups diced turkey breast

1/4 cup oil

1 tablespoon tarragon vinegar

1 teaspoon lime juice

1 tablespoon sugar

1 teaspoon instant minced onion

1/4 teaspoon salt

1/4 teaspoon dry mustard

1/8 teaspoon paprika

Strawberries, grape clusters or kiwi slices, optional

Carefully remove papaya from skin, reserving skin. Cut papaya meat into 1/4-inch dice, then combine with turkey in medium bowl and set aside.

Combine oil, vinegar, lime juice, sugar, onion, salt, mustard and paprika in blender or food processor fitted with metal blade and process until smooth. Rinse 1 teaspoon papaya seeds and add to processor, processing until seeds are coarsely ground. Fold dressing into turkey mixture.

To serve, spoon salad into papaya shells and garnish with fruit. Makes 4 servings.

LETTUCE-WRAPPED CHINESE-STYLE TURKEY

2 tablespoons soy sauce

3 tablespoons dry Sherry

1 teaspoon sugar

2 cloves garlic, minced

1 tablespoon grated ginger root

1 pound ground turkey

2 large green onions, thinly sliced

2 teaspoons oil

2 teaspoons cornstarch

2 tablespoons water

1/3 cup chicken broth

2 teaspoons sesame oil

2 tablespoons chopped cilantro

1 head lettuce

Combine soy sauce, Sherry, sugar, garlic and ginger in large bowl. Stir ground turkey and onions into mixture. Heat oil in large wok or skillet. Add turkey mixture and stir-fry until turkey is opaque, 3 to 5 minutes. Combine cornstarch and water and add to mixture along with broth. Cook over medium heat, stirring constantly, until mixture thickens. Stir in sesame oil.

Mound mixture in center of platter and sprinkle with cilantro. Separate lettuce leaves, tearing large leaves in half or thirds. Surround chicken mixture with about 20 leaves. To eat, place 2 tablespoons chicken mixture in lettuce leaf and roll up. Makes 4 to 6 servings.

ORIENTAL BURGERS

2 pounds ground turkey

1/4 cup soy sauce

3 tablespoons sesame oil

2 cloves garlic, minced

1/2 teaspoon crushed dried red hot pepper flakes

1/3 cup green onions, thinly sliced

Combine turkey, 3 tablespoons soy sauce, sesame oil, garlic, pepper flakes and green onions. Shape into 6 oval patties about 1-inch thick.

Brush both sides of patties with remaining soy sauce and grill over medium-hot coals or under broiler, turning few times, until patties are well browned and just firm, about 10 minutes. Do not overcook. Makes 6 servings.

TURKEY TARRAGON PITAS

1/2 cup lemon-flavored yogurt

1 tablespoon reduced-calorie mayonnaise

1/4 teaspoon dried tarragon leaves, crushed

2 cups diced turkey breast

1/2 cup green grapes

4 whole miniature wheat pita rounds

4 lettuce leaves

Combine yogurt, mayonnaise and tarragon. Fold in turkey and grapes, cover and refrigerate at least 1 hour. Trim tops off pitas and line inside with lettuce. Fill lightly with turkey mixture. Makes 4 servings.

ORANGE CUCUMBER AND TURKEY SALAD

2 tablespoons olive oil

1 tablespoon red wine vinegar

2 tablespoons orange juice

1 clove garlic, minced

1/4 teaspoon grated orange zest

1 large orange, peeled, sliced and cut in half

1/2 cup peeled cucumber, cut in half lengthwise and sliced

2 tablespoons diced red onion

1 (5-ounce) can chunk white turkey, drained

Lettuce

Combine oil, vinegar, orange juice, garlic and orange zest in medium bowl. Add orange, cucumber, onion and turkey and toss gently to coat. Serve on lettuce. Makes 2 servings.