As the weather turns chillier, many of us will turn to "comfort foods," either unaware or impervious to the extra bulk our favourites can help us pack on in increased weight gain.
"Traditional comfort foods are usually pretty high in fat," says Heather Nahatchewitz, a spokesperson for the Turkey Farmers of Ontario.
"But by substituting lean ground turkey in place of other ground meats, you can significantly cut the fat content of many classic cold-weather dishes."
A study conducted in 2003 by the Saskatchewan Food Industry Development Centre Inc. found that a single 100-gram serving of lean ground turkey contains only 3.2 grams of fat compared to 15 grams of fat for lean ground beef.
The Heart and Stroke Foundation of Canada has included lean ground turkey in their consumer-directed Health Check Program, giving their assurance that lean ground turkey meets specific nutrient criteria based on Canada's Food Guide to Healthy Eating and contributes to an overall healthy diet.
"Ground turkey is delicious and it's simply one of the leanest meats available," says Nahatchewitz. "You can use it in virtually any recipe and the only thing you'll miss is the fat."
Here is a comforting nutritious dish to put together for a cold, windy fall or winter night.
Sweet Potato Shepherd's Pie
Topping
5 large sweet potatoes
30 ml (2 tbsp) butter
125 ml ( 1/2 cup) buttermilk
50 ml ( 1/4 cup) chopped fresh parsley
Salt and pepper, to taste
Filling
15 ml (1 tbsp) olive oil
1 large onion, diced
2 cloves garlic, minced
1 kg (2 lb) ground turkey
3 large carrots, chopped
250 ml (1 cup) button mushrooms
250 ml (1 cup) fresh or frozen peas (do not thaw)
30 ml (2 tbsp) tomato paste
50 ml ( 1/4 cup) barbecue sauce or ketchup
50 ml ( 1/4 cup) all-purpose flour
250 ml (1 cup) chicken stock
Salt and pepper, to taste
Preheat oven to 190 C (375 F). Lightly oil a 3-l (13-by-9-inch) baking dish.
Prick each potato several times with a fork and microwave no more than 3 at a time until tender (about 4 minutes for each potato). Remove skins and place potatoes in a large bowl. Add remaining topping ingredients and mash well. Set aside.
In a large skillet heat oil on medium-high heat. Saute onion until translucent; add garlic and saute for 30 more seconds. Add turkey and saute until meat is cooked and starting to brown. Add carrots, mushrooms and peas. Saute for 2 minutes. Add tomato paste and barbecue sauce. Add flour and blend well. Stir in chicken stock. Continue cooking until mixture starts to thicken, about 5 minutes. Remove from heat.
Turn turkey mixture out into baking dish and spread evenly. Top turkey with sweet potato mixture, spreading evenly to cover entire dish. Bake in preheated oven uncovered for 20 minutes or until ingredients start to bubble up the sides and the top starts to brown.
Makes 8 servings.
For more information and turkey recipe ideas and tips, visit www.turkeyrecipes.ca or www.turkeyfordinner.ca.
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