Turkey nutritional value:
Turkey is low in fat and high in protein. It is an inexpensive source of iron, zinc, phosphorus, potassium and B vitamins. A serving of turkey is a 2 to 3-ounce cooked portion. The Food Guide Pyramid suggests 2 to 3 servings from the meat group each day.
The portions below represent 100 grams, approximately 3 1/2 ounces, of sliced meat from a whole roasted turkey.
A 3 1/2-ounce portion of turkey is about the size and thickness of a new deck of cards. The fat and calorie content varies because white meat has less fat and fewer calories than dark meat and skin. One gram of fat contains 9 calories, and one gram of protein contains 4 calories.
Breast with skin
Breast w/o skin
Dark meat w/skin
Dark meat w/o skin
Resource: USDA Nutrient Data Laboratory – Turkey (Young Hen)
Turkey the good budget meats:
A budget-friendly way to buy 97% fat-free meat. You will not find the answer in the deli section! Roast a whole turkey (without all the trimmings), bag and freeze the leftovers in individual servings. This is tons cheaper than the deli meat and you’ll have LEAN, unprocessed meat (no sodium nitrate and much healthier) for sandwiches or perfect low-budget meat for casseroles as well!
Use freezer wrap or freezer containers. Proper packaging is important to the success of frozen leftovers. Otherwise, circulating air in the freezer will create freezer burn – white dried-out patches on the surface of food that make it tough and tasteless. Use heavy-duty aluminum foil, freezer paper, or zip-closure freezer bags for best results. Do not leave air space. Squeeze excess air from freezer bags and fill rigid freezer containers to the top with dry foods. Leave one-inch headspace in containers with liquid and 1/2-inch in containers with semisolids. Don't forget to label and date packages and use the oldest ones first. If you follow these guidelines you should be able to easily freeze your bird for 30 days.
Turkey leftover idea links: