Tired of the Same Old Turkey Sandwich?
By Chef Kyle Shadix, CCC, MS, RD
Today’s Dietitian
Vol. 7 No. 8 P. 60

For consumers bombarded with numerous nutritional messages, one message remains clear: Eating lean proteins such as turkey can keep calories under control and help maintain a healthy body weight. To cut calories, replace protein meals with turkey—an excellent protein choice.

According to the National Turkey Federation, turkey is healthier than any other protein source. It has less fat, calories, and sodium per serving than beef, veal, pork, and lamb. A 3-ounce serving of cooked, skinless turkey has fewer calories from fat, zero saturated fat, and 8% more protein than chicken.

“There are many fad diets and ‘slim down quick’ tips out there. But plain and simple, to drop the pounds, cut high-calorie proteins and replace them with turkey,” says Christine M. Palumbo, a Chicago-based RD. “Turkey is essential for a healthy meal. It’s low in calories and full of nutrition. That’s a trend that will never fade away.”

Turkey is versatile and can be prepared in many different ways. It’s healthier than high-calorie proteins. For example, 3 ounces of grilled citrus turkey tenderloin has 181 calories and makes a delicious dinner. Turkey wings tossed with buffalo or barbeque sauce is a low-fat appetizer; and a wise and sensible breakfast choice is turkey sausages or bacon. Turkey’s healthful properties fit into any diet.

For more calorie or nutritional information comparing other proteins, visit the National Turkey Federation’s Web site, www.eatturkey.com. This valuable resource has numerous pages from cooking preparation tips to more than 1,500 recipes.

Chef Kyle’s Turkey Wrap Recipes

The Applejack Wrap
Honey turkey with red onions, sliced apples, cheddar cheese, and garlic mayo. Serve warm. Serves two.

Ingredients:
2 oz honey turkey
3 thin slices red onions
4 thin apple slices
2 slices cheddar cheese
1 T garlic mayo (1 C mayo with 1 clove minced garlic)
1 red pepper tortilla

Nutrient Analysis:
Calories (kcal) 200
Protein (g) 12
Carbohydrates (g) 9
Fat (g) 13
Saturated Fat (g) 4
Cholesterol (mg) 50
Sodium (mg) 711
Total Dietary Fiber (g) 5

The Pennsylvania Wrap
Honey turkey with bacon, thinly sliced cucumber, Muenster cheese, lettuce, tomatoes, and creamy Italian dressing. Serve chilled. Serves two.

Ingredients:
2 oz honey turkey
2 slices crispy bacon
4 thinly sliced cucumbers
2 slices Muenster cheese
3 lettuce leaves
2 thinly sliced tomatoes
2 T creamy Italian dressing

Nutrient Analysis:
Calories (kcal) 195
Protein (g) 13
Carbohydrates (g) 8
Fat (g) 12
Saturated Fat (g)* 6
Cholesterol (mg)* 40
Sodium (mg)* 500
Total Dietary Fiber (g)* 6

The Turkey, Bacon, & Cheddar Wrap
Brick oven smoked turkey with bacon, sharp cheddar cheese, and Bold ’N Spicy mustard, tomato, and honey mustard dressing.

Recipe:
2 oz brick oven smoked turkey
2 slices crispy bacon
2 slices sharp cheddar cheese
1 teaspoon Bold ’N Spicy mustard
3 thin slices of tomato
3 lettuce leaves
2 T honey mustard dressing

Nutrient Analysis:
Calories (kcal) 211
Protein (g) 13
Carbohydrates (g) 8
Fat (g) 13
Saturated Fat (g) 5
Cholesterol (mg) 80
Sodium (mg) 700
Total Dietary Fiber (g) 5

The Italian Summer Wrap
Smoked turkey with romaine lettuce, pesto spread, parmesan cheese, and Caesar dressing. Serve chilled. Serves two.

Ingredients:
2 oz smoked turkey
3 romaine lettuce leaves
2 teaspoons pesto
2 teaspoons parmesan cheese
2 T Caesar dressing.

Nutrient Analysis:
Calories (kcal) 206
Protein (g) 13
Carbohydrates (g) 9
Fat (g) 13
Saturated Fat (g) 5
Cholesterol (mg) 62
Sodium (mg) 529
Total Dietary Fiber (g) 5

How turkey stacks up against other proteins

— Chef Kyle Shadix, CCC, MS, RD, is an instructor at the Art Institute of New York City (www.chefkyle.com). He is also the managing partner in Culinary Nutrition Consultants, Inc (www.CulinaryNutritionist.com).

Sources

Nutri-facts Update.
Chicken & turkey data source: USDA Handbook 8-5 and research conducted in cooperation with USDA
Beef & veal data source: USDA handbook 8-13, revised 1990 and Bulletin Board 1994 (beef) and USDA Handbook 8-17, 1989 (veal)
Pork & lamb data source: USDA Handbook 8-10, 1992 (pork) and USDA Handbook 8-17, 1989 and Bulletin Board, 1994 (lamb)

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