The Dietary Guidelines for Americans encourage us to enjoy our food but avoid oversize portions. And many people eat and drink more when served more — so pay attention to the size of your initial serving of mashed potatoes, stuffing and other Thanksgiving favorites. Remember, you can save some for later (especially if you are saving room for a slice of pumpkin pie), and nothing has to go to waste. In fact, the food that you worked so hard to prepare will taste better when you are hungry again.
Turkey is no exception. Although turkey breast meat is a healthful source of protein when you remove the skin and keep the gravy on the side, portion size is still key. When filling up your plate, keep in mind the Agriculture Department’s recommendation is 5-61
2 ounces of meat or other protein source per day for adults who aren’t getting the recommended 30 minutes of moderate physical activity per day (that’s more than half of us). So, if you want to put more turkey on your plate, then strive to be more active.
Either way, you will probably end up with leftovers. As you look for ways to use them up, remember that there’s more out there than that boring turkey sandwich. Try this rich and creamy casserole that has been given a guilt-free makeover. It features leftover turkey and butternut squash. Select white meat over dark if you are looking to cut back on calories and saturated fat. (Dark meat is higher in fat, but it provides important nutrients such as iron, zinc and several B vitamins.)
Traditional turkey tetrazzini is loaded with butter, cheese, heavy cream, refined flour and bread crumbs. This recipe skips those ingredients and focuses on the white-meat turkey and loads of vegetables including mushrooms, peas, onions and butternut squash.
The squash is especially important, providing a creamy, thick sauce that one expects with turkey tetrazzini. Butternut squash has the word “butter” in it for a reason! Though decadent, it also packs a lot of nutrients including fiber, potassium, magnesium and vitamins A and C.
Recipe: Turkey Tetrazzini With Butternut Squash Sauce
Still have more turkey than you know what to do with? Try these other healthful options, found at washingtonpost.com/recipes:
Apple Cider Glazed Turkey Kebabs
Black Bean, Turkey and Andouille Chowder
Fresh Fall Rolls With Cranberry Dipping Sauce
Honey-Tarragon Turkey and Grape Salad
Roast Turkey and Wild Rice Soup
Turkey Soup With Ginger, Lemon and Mint
Wild Rice and Turkey Salad With Dried Cranberries
Gordon, a master of public health professional and a master certified health education specialist, is creator of the healthful recipe site EatingbyElaine.com. Find her on Twitter at @EatingbyElaine.