| Advertisement |
|
|
Editor’s note: This column originally ran in 2009.
It’s four days after Thanksgiving, and you got through it unscathed.
I hope you didn’t overdo it on the yams, pumpkin pie, mashed potatoes and other dishes that cause many Americans to unknowingly eat as much as 3,000 calories in one sitting. The one good thing you can count on is that you’ll have an abundance of turkey to use for the next week.
Turkey is a great source of protein, which is the only macronutrient that is broken down and used for building calorie-burning muscle. Carbohydrates and fats are primarily only used for energy. It’s generally accepted that your body has a three- to four-hour protein requirement that if not met will begin to take required protein from muscle tissue. We want to preserve our hard earned muscle at all costs, so I’ve found that eating some protein every three to four hours goes a long way to preserving muscle and building strength consistently.
As far as all that wonderful leftover turkey goes, here are some ways to reuse this incredible protein source from my friends at Prograde Nutrition ...
Turkey salad
6 to 8 ounces turkey breast chopped into small cubes
1⁄4 red bell pepper, chopped
1⁄4 green bell pepper, chopped
1⁄4 red onion, chopped
2 tablespoons canola or olive oil mayo
Mix all ingredients together and enjoy over a bed of greens.
Makes one male serving or two female servings.
Turkey cranberry cream cheese roll-up
1 tablespoon dried cranberries
1⁄2 clove of roasted garlic
1 tablespoon fat-free cream cheese
Salt and pepper to taste
2 whole-grain tortillas
6 to 8 ounces sliced turkey
Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy.
Makes one male serving or two female servings.
Turkey medallions
with cranberry glaze
For turkey medallions:
6 to 8 ounces turkey
Non-stick spray
Turkey seasoning
Cut turkey breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan sprayed with non-stick oil on medium heat until lightly browned on both sides. Drip cranberry glaze (see recipe below) over the medallions.
Cranberry glaze:
1 cup dry white wine
Turkey or chicken stock, as needed
1 1⁄2 cups dried cranberries
1⁄4 cup of pine nuts, toasted
Pinch of salt
Add 1⁄2 cup of wh!ite wine and 1⁄2 cup of turkey stock to pan. Add other 1⁄2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.
Makes one male serving or two female servings.
Now that’s good eatin’! Enjoy.
Chad Smith is a Hagerstown personal trainer and co-owner of Home Team Fitness LLC. Go to www.hometeamfitness.net for more information.