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Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs

Holidays are usually the time we throw caution to the wind when it comes to what we eat. But you can enjoy the holidays without compromising health with our Healthy Holiday menu which has less fat and fewer calories—one-third fewer calories!

Prep and Cook Time: Ingredients: Please read entire recipe before shopping or beginning. 12-15 lb fresh organic, or free-range turkey (do not use self-basting turkey) Stuffing: ½ cup wild rice 1 cup long grain brown rice 1 medium onion, chopped 3/4 cup diced celery, about ¼-inch pieces 2 cups sliced crimini mushrooms 1 medium green apple, diced about ¼ inch pieces 4 medium cloves garlic, minced ½ cup chopped walnuts 6 dried apricots, coarsely chopped ½ cup raisins ½ cup chopped fresh parsley 2 TBS chopped fresh sage (or 2 tsp dried sage) 3 TBS chopped fresh thyme (or 1 TBS dried thyme) ½ TBS fennel seeds ½ cup + 1 TBS chicken broth salt and black pepper to taste Gravy: 6 cups chicken broth 2 large carrots, chopped in large pieces 2 medium onions, cut into large pieces 2 celery sticks, cut into large pieces neck, wing tips and giblets from turkey 1/3 cup flour mixed with water 1 TBS chopped fresh rosemary (or 1 tsp dried rosemary) 2 TBS chopped fresh thyme (or 2 tsp dried thyme) salt and black pepper *optional ¼ cup dried porcini mushrooms Serves: minimum of 8

Directions: Stuffing:

1. Bring 3½ cups of lightly salted water to a boil. While water is coming to a boil, rinse the wild rice under running water in a strainer. When water is boiling add both wild and brown rice, cover, turn heat to low and cook for about 45 minutes, until tender. Do not overcook. You will most likely have excess water when rice is cooked properly. Put cooked rice in a strainer and drain out excess water. Set aside in a large enough bowl to mix everything together.
2. Heat 1 TBS chicken broth in a large stainless steel skillet. Healthy Sautè onion in broth over medium heat for 5 minutes. Add mushrooms and celery and continue to sautè for another 2-3 minutes.
3. Mix all the stuffing ingredients together in bowl and season with salt and pepper.

   Always stuff the turkey just before roasting-never ahead of time-to avoid the growth of harmful bacteria. Have the stuffing hot and pack it loosely in the body cavity.

Turkey:

1. Rinse turkey well inside and out. Pat dry. (If you had to buy a frozen turkey, make sure it is completely thawed.)
2. Preheat your oven to 350 degrees F (177 C) and put the oven rack on the bottom shelf. Right before roasting the turkey, stuff it loosely with the stuffing.
3. Cut about 48 inches of heavy kitchen twine. Truss the turkey by first binding the legs together with the center of the length of twine. Run the twine along the sides of the turkey toward the neck tightly holding the wings to its sides with the twine. Cross the twine around the neck end of the bird and back to the legs. Loop around legs and tie a knot. Rub the turkey with a little salt and pepper.
4. Place turkey breast side down on a flat or V-shaped rack in roasting pan. Make sure you use a rack inside the roasting pan. Otherwise the skin may stick to the pan and tear. Add a cup of chicken broth to the bottom of the pan. Roast breast side down, basting about every 30 minutes with the pan juices for about 2½ hours for a 12-15 lb turkey.
5. Bring turkey to the top of the stove, turn it to its back and remove the trussing twine. This will now allow the inside of the legs to brown along with the rest of the turkey. Baste again, and return to the oven. But first, check the breast for doneness by inserting an instant reading thermometer at the thickest part of the breast toward the neck. This will give you an idea how much longer the turkey will need to cook. It should read about 125F (52C) at this point. When the thermometer reads between 165F and 170F (74-77C) in the thickest part of the thigh the turkey is perfectly done. Check the stuffing by inserting the thermometer into the center of the cavity. The stuffing should read 165F (74C) to be done. If it has not reached this temperature, you will have to remove it from the turkey and finish cooking it in a baking pan on its own. It's important the stuffing reaches this temperature to be safe to eat. Check the thighs for doneness. Remove your turkey to a platter, but don't carve it for at least 20 minutes.

Gravy:

1. Simmer all the ingredients except oat flour, thyme, rosemary, salt, and pepper for about 1 hour on medium heat.
2. Strain and discard solids. Heat ¼ cup broth in a stainless steel skillet. Whisk in flour a little at a time to incorporate. Using a wire whisk, add the rest of the broth a little at a time on low heat. Keep whisking to avoid lumps until all the liquid is incorporated.
3. Add rosemary and cook for another 20 minutes on low heat, stirring occasionally. Season with chopped thyme, salt, and pepper.

Healthy Cooking Tips:

• Roasting a big holiday turkey can be tricky. If you are roasting a turkey that is small and easy to handle it is best to start roasting it breast side down, and turn it breast side up after about 1 ½ hours. Juices from the dark meat flow down through the breast and moistens it. If you are roasting a large turkey it is too difficult to turn, especially when it is stuffed. One way to avoid ending up with a dry breast is to pack it in ice before roasting so it is much colder than the rest of the bird. That way when you roast it entirely with the breast up it cooks slower and there is much less chance of it overcooking and drying out. Tent the breast with foil until there is about 1½ hours left of roasting time. If the breast reads 125F (52C) internal temperature at its thickest part and it is not sufficiently brown, turn the oven heat up 25F degrees (to 190C). If it is getting too brown turn the heat back down to slow down the browning.
• Plan on roasting your stuffed turkey about 30 minutes per lb total.
• Simmer the turkey neck and giblets (but not the liver) with water, onions, carrots, and celery instead of using the fat from the turkey for a healthier way of making your gravy.
• If you want to add some of the drippings from the turkey pan, skim off as much fat as possible. Use just enough to enhance flavor, so you avoid too much fat. Also if you choose to add dried porcini mushrooms to your gravy simmer them in the beginning with the vegetables for an hour. You will get a lot of flavor from them. You can either discard them with the rest of the vegetables or chop them and add back to the gravy.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Holiday Turkey with Rice Stuffing & Herbed Gravy 1.00 serving 308.02 grams 540.41 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating selenium 139.74 mcg 199.6 6.6 excellent vitamin A 8109.70 IU 162.2 5.4 excellent vitamin B12 (cobalamin) 8.90 mcg 148.3 4.9 excellent tryptophan 0.28 g 87.5 2.9 excellent manganese 1.72 mg 86.0 2.9 excellent protein 26.50 g 53.0 1.8 very good vitamin B2 (riboflavin) 0.76 mg 44.7 1.5 good vitamin B3 (niacin) 8.15 mg 40.8 1.4 good phosphorus 402.33 mg 40.2 1.3 good folate 149.38 mcg 37.3 1.2 good vitamin K 27.81 mcg 34.8 1.2 good zinc 4.90 mg 32.7 1.1 good iron 5.54 mg 30.8 1.0 good vitamin B6 (pyridoxine) 0.59 mg 29.5 1.0 good copper 0.58 mg 29.0 1.0 good vitamin B5 (pantothenic acid) 2.79 mg 27.9 0.9 good potassium 931.76 mg 26.6 0.9 good magnesium 102.58 mg 25.6 0.9 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs

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