Looking for a two-fer?
For anyone who routinely brown bags their lunch, cooking once and eating twice is a meal preparation strategy that is, well, second nature. The Star’s recipe for Herb-Marinated Roasted Turkey Breast offers a succulent bone-in turkey breast for a hassle-free dinner. The recipe makes just enough leftovers for Autumn Turkey Sandwiches.
Turkey is a smart protein choice: It contains niacin, vitamin B-12, zinc and iron. But not all turkey is created equal. Processed lunch meats are typically high in sodium nitrite, a preservative that prevents botulism but also has been linked to some types of cancers in laboratory animals.
Although nitrite-free lunch meats have become more available in the last several years, roasting meat at home allows the cook to control the ingredients.
Herb-marinated roasted turkey breast
Makes 6 servings
1/2 bone-in turkey breast (about 2 1/4 to 2 1/2 pounds)
1/4 cup water
2 tablespoons white wine vinegar
1 tablespoon vegetable oil
1 tablespoon brown sugar
2 cloves garlic, minced
1/2 teaspoon dried thyme leaves
1/2 teaspoon dried sage leaves
1/2 teaspoon pepper
1/2 teaspoon salt
Place turkey in zip-top plastic food bag. Combine remaining ingredients and pour over turkey; seal bag and refrigerate overnight.
To roast, drain turkey and discard marinade. Place turkey on rack in roasting pan. Roast at 325 degrees until meat thermometer registers 170 degrees, about 1 3/4 hours. Cover and allow to stand 10 minutes. Thinly slice turkey.
Per serving: 183 calories (11 percent from fat), 2 grams total fat (trace saturated fat), 94 milligrams cholesterol, 1 gram carbohydrate, 37 grams protein, 164 milligrams sodium, trace dietary fiber.
Autumn turkey sandwiches
Makes 2 servings
2 teaspoons Dijon mustard
1 teaspoon honey
4 slices whole-grain bread, toasted
2 lettuce leaves
1 tart red apple, such as Gala or Rome, cored and thinly sliced
2 thin slices red onion
4 thin slices Herb-Marinated Roasted Turkey Breast, about 2 ounces each
Combine mustard and honey; spread lightly on one side of each slice of toasted bread. Arrange lettuce on top of mustard on 2 slices.
Top lettuce with apple slices, red onion slices and turkey slices. Top with remaining bread.
Per serving: 320 calories (11 percent from fat), 4 grams total fat (1 gram saturated), 35 milligrams cholesterol, 51 grams carbohydrates, 23 grams protein, 335 milligrams sodium, 7 grams dietary fiber.
Recipes developed for The Star by professional home economists Kathryn Moore and Roxanne Wyss.