Healthy Holiday Roast Turkey with Fresh Herbs
A Flavorful Recipe For Those Watching Salt Intake Levels
Nov 16, 2008
Forget the salt brines and rubbing the turkey with salt before baking. While these and basting with whole butter provide flavor, it also adds sodium, too, not only for the meat itself but the pan juices that are often used in gravy making. For individuals and families who are on salt-restricted diets or are simply watching their sodium intake, cooking the turkey without salt is an easy step to controlling the amount used during preparation. Fresh herbs and vegetables give the roasted turkey flavor.
Thawing Frozen Turkeys and Advanced Preparation
Turkeys are available fresh or frozen. If purchased fresh, no other steps are needed beforehand in roasting. When choosing a frozen turkey, check the label to see if any brines, salt-flavor solutions, or salt seasonings are added to the turkey increasing the overall sodium levels of the meal. If purchasing frozen, there are three ways to thaw a turkey: in the refrigerator, under cold water or in the microwave.
- Refrigerator – Place the unwrapped turkey (leave the original wrapper on the turkey) on a large plate or dish to catch any juices or water that may develop. Allow about 24 hours for every 4-5 pounds of turkey (for example a 12 pound turkey would need about 3 days in the refrigerator).
- Cold Water Method – Keeping the original wrapper on the turkey, place in a large sink or basin filled with cold water. If original wrapper has a tear in it or is off, wrap well or place in a food-safe bag to make sure no water can leak in. Filling up the kitchen sink is best as you can drain and refill with cold water when needed easily, just be sure the water will completely cover the bird. Change the water every 30 minutes and keep the turkey submerged. Allow about a half hour for every pound of turkey (for example a 12 pound turkey will need about 6 hours in the water, changing it as directed).
- Microwave – This method is used for smaller turkeys only as the large ones may not fit inside an average microwave oven. For this method it is best to trust the manual as microwaves vary greatly in wattage and power.
Low Sodium Roasted Turkey Recipe
This size bird will serve about 10-12 people. Adjust the cooking times and ingredients for larger or smaller turkeys.
Ingredients:
- 12 pound turkey, fresh or thawed
- 1/2 tsp black pepper
- 1/2 tsp poultry seasoning, no-salt variety
- 1/2 tsp herb seasoning, no-salt variety
- 3 carrots, chopped
- 3 stalks celery, chopped
- 1 onion, chopped
- 1 small bunch of parsley
- 2 springs of fresh thyme
- 1 sprig of fresh rosemary
- 1/4 cup unsalted butter, melted, or olive oil
Procedure:
- Preheat oven to 325 degrees. Inspect the turkey and remove any pinfeathers if some still remain on, and take out the giblets and neck from inside the bird. Reserve for making broth if desired. Rinse the bird and pat dry.
- Rub the pepper and seasonings all over the inside cavity of the turkey. Place the chopped up carrots, celery, onion and fresh herbs inside the turkey. Loosely fill; if there are extra vegetables, simply save for another recipe. Truss turkey and place it on top of a rack set inside a large roasting pan. Brush with melted butter or olive oil.
- Place in the oven and tent loosely with aluminum foil. Bake for about an hour. Remove foil, and begin to baste the turkey every half hour with juices from the pan, using a turkey baster to squeeze through the rack bars. Continue to cook for another 2 hours, or until the temperature taken with a meat thermometer reads 165 degrees or higher in the thickest part of the turkey’s thigh. Tent with foil if the color becomes too dark before cooking is done.
- Remove from oven and let rest for about 20 minutes. Remove the vegetables and herbs and discard. Carefully place the turkey on a serving plate for carving. Serve.
Helpful Resources:
- Understanding Label Definitions for Turkeys and Understanding Turkey Processing
- Safe Internal Minimum Temperatures as Recommended by the USDA
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