Turkey on the Grill for Healthful Menus for Backyard Entertaining

Surprised to find turkey parts included on a menu for informal backyard entertaining? Don’t be; turkey is ideal for casual parties. It is high in protein yet low in calories and fat when compared to other meats.

According to the California Turkey Industry Board, 3 1/2 ounces of turkey breast with skin is about 189 calories, compared to 473 calories for the same amount of T-bone steak or 391 calories for pork loin chops. Dark meat turkey with skin averages about 215 calories for the same size serving.

Consistent with the theme of outdoor summer entertaining, here are a few grilled turkey recipes. Note the variations in the percentages for sodium, calories and fat. Fatty ingredients like dry roasted peanuts and high sodium items like soy sauce are the culprits.

Tang of Dry Mustard

Turkey Skewers features turkey breast meat with artichokes and ears of corn. The glaze, which is brushed on during barbecuing, is made with brown sugar, honey, a zest of orange peel and the tang of dry mustard. Turkey Satay With Peanut Sauce features the Indonesian flavors of spicy red chiles and a dash of coconut, whereas Chinese Kebabs With Plum Sauce and Turkey Yakitori display a hint of Oriental spice.

Whichever recipe is chosen, there are a few rules that should be followed when preparing turkey on the grill. For kebabs and similar foods, long metal skewers that are square or oval in shape are preferred, but if wood or bamboo skewers must be used, they should be soaked in water for several hours before using. A marinade will enhance the natural juiciness of turkey. It can be brushed on throughout cooking, whereas glazes or sauces containing sugar or tomatoes should be added only during the last few minutes of cooking.

If grilling a whole breast or half turkey, skewer the meat along the cut edges to prevent shrinkage of the skin. For the half turkey you may want to use twine to tie the leg to tail and wing to breast for easier turning. As with other forms of poultry, turkey breast meat is fully cooked when the thickest part turns from pink to white.

Some marinade ideas: Try a mixture of wine and olive oil seasoned with garlic and thyme, salt and pepper, then thread on skewers with zucchini chunks and cherry tomatoes. Or, marinate in oil, wine vinegar, grated ginger root and soy sauce. Grill with fresh fruit and baste with the marinade.

TURKEY SKEWERS

1/2 cup orange juice

2 tablespoons brown sugar

2 tablespoons vinegar

2 tablespoons lemon juice

2 tablespoons honey

1 tablespoon cornstarch

1 teaspoon salt

1/2 teaspoon grated orange peel

1/2 teaspoon dry mustard

1/4 teaspoon tarragon

1 (3-pound) turkey breast

1 (9-ounce) package frozen artichoke hearts

8 ears corn, blanched and cut into chunks

Combine orange juice, brown sugar, vinegar, lemon juice, honey, cornstarch, salt, orange peel, mustard and tarragon in saucepan. Bring to boil, then reduce heat and keep warm.

Cut turkey into 1 1/2-inch cubes. Alternate turkey, artichoke hearts and corn chunks on skewers. Grill over hot coals 15 to 20 minutes, brushing frequently with glaze. Turn often. Makes 8 servings.

PER SERVING: 415 calories; 59 gm protein; 28 gm carbohydrate; 8 gm fat; 423 mg sodium; 981 mg potassium.

USRDA

Protein 92% Riboflavin 22% Vitamin A 11% Niacin 102% Vitamin C 32% Calcium 03% Thiamine 14% Iron 15%

TURKEY SATAY WITH PEANUT SAUCE

2 pounds boneless turkey breast, cut into 1-inch cubes

1/3 cup skim milk

2 tablespoons oil

2 teaspoons soy sauce

2 tablespoons minced dry onions

1 teaspoon crushed dried red chile pepper flakes

1 teaspoon grated lemon peel

1/2 teaspoon ground ginger

Peanut Sauce

Combine meat, milk, oil, soy sauce, onions, pepper flakes, lemon peel and ginger in shallow baking dish, making sure turkey is submerged. Allow to marinate at least 4 hours in refrigerator.

Thread onto metal skewers and grill over hot coals 4 to 5 minutes on each side. Serve with Peanut Sauce. Makes 7 servings.

Peanut Sauce

1 cup dry roasted unsalted peanuts

1/4 cup coarsely chopped onion

1 clove garlic

1/3 cup skim milk

2 tablespoons lemon juice

1 teaspoon soy sauce

1/4 teaspoon crushed dried red chile pepper flakes

Combine peanuts, onion, garlic, milk, lemon juice, soy sauce and chile pepper flakes in food processor or blender container. Process to thick paste. Transfer to small saucepan. Cook over low heat, stirring to prevent sticking, about 10 minutes to allow flavors to blend, being careful not to burn. Serve hot.

PER SERVING: 375 calories; 44 gm protein; 37 gm carbohydrate; 5 gm fat; 108 mg sodium; 646 mg potassium.

USRDA

Protein 68% Riboflavin 14% Vitamin A 05% Niacin 73% Vitamin C 06% Calcium 04% Thiamine 05% Iron 15%

CHINESE KEBABS WITH PLUM SAUCE

2 pounds boneless turkey breast, cut into 1-inch cubes

1 1/2 tablespoons red wine vinegar

1 teaspoon ground ginger

1 teaspoon Chinese 5-spice powder

3 green onions, thinly sliced

1/4 cup soy sauce

Plum Sauce

Combine turkey, vinegar, ginger, 5-spice powder, green onions and soy sauce in shallow baking dish, making sure turkey is submerged. Allow to marinate at least 4 hours in refrigerator. Thread turkey onto metal skewers and grill over hot coals 4 to 5 minutes per side, brushing with marinade. Serve with Plum Sauce. Makes 7 servings.

Plum Sauce

1 (12-ounce) jar plum preserves

2 teaspoons instant chicken bouillon

1 tablespoon instant minced onion

1/3 cup red wine vinegar

2 teaspoons soy sauce

1 teaspoon ground ginger

1 teaspoon Chinese 5-spice powder

Melt preserves in small saucepan. Add chicken bouillon, minced onion, vinegar, soy sauce, ginger and 5-spice powder. Bring to boil, then reduce heat and simmer 15 to 20 minutes or until slightly thickened.

PER SERVING: 375 calories; 44 gm protein; 37 gm carbohydrate; 5 gm fat; 1,130 mg sodium; 646 mg potassium.

USRDA

Protein 68% Riboflavin 014% Vitamin A 05% Niacin 73% Vitamin C 06% Calcium 04% Thiamine 05% Iron 15%

TURKEY YAKITORI

1/2 teaspoon instant chicken bouillon

2 tablespoons boiling water

2 pounds boneless turkey breast, cut into 1-inch cubes

2 tablespoons soy sauce

2 tablespoons dry Sherry

1 teaspoon ground ginger

1 clove garlic, crushed

6 green onions, cut into 2-inch lengths

1 1/2 cups diced green peppers

Dissolve bouillon in water. Place in shallow baking dish with turkey meat, soy sauce, Sherry, ginger and garlic, making sure turkey is submerged. Marinate in refrigerator at least 4 hours. Thread onto metal skewers, alternating with green onions and green pepper cubes.

Grill over hot coals 4 to 5 minutes per side, brushing with marinade. (If desired, prepare another recipe of marinade for dipping but do not use this marinade for dipping sauce.) Makes 7 servings.

PER SERVING: 248 calories; 43 gm protein; 3 gm carbohydrate; 5 gm fat; 522 mg sodium; 642 mg potassium.

USRDA

Protein 67% Riboflavin 13% Vitamin A 08% Niacin 73% Vitamin C 73% Calcium 03% Thiamine 06% Iron 12%