Extra-Lean Ground Turkey, a Clean Eating Staple

Extra-Lean Ground Turkey with Salsa

For those who choose to eat clean, extra-lean ground turkey can become a staple in your diet (unless you are a vegetarian of course). It is a tasty and highly versatile source of protein; four ounces packs 28 grams of protein and a scant .5 grams of fat.

To save time in preparing meals, it is helpful to have lean protein sources such as extra-lean ground turkey pre-cooked and ready for use. If you get out of sync with the timing of your meals and the ‘horrible hungries’ hit, it is important to have some lean protein quickly available to keep you on track.

Ground turkey is excellent for cooking ahead of time and using in a multitude of recipes. I find it helpful to cook it with minimal seasoning and add the seasoning later depending upon how I choose to use it.

Here are some of my favorite uses for pre-cooked ground turkey:

• On top of spaghetti squash mixed with one teaspoon of soft goat cheese
• On top of whole-wheat pasta with a quarter cup of spaghetti sauce and a sprinkle of parmesan-reggiano cheese
• Inside an egg-white omelet, accompanied by onion, peppers, and mushrooms
• Mixed with salsa and served with a veggie side dish such as green beans
• On top of a salad along with freeze-dried veggies (for crunch)
• In an egg-white scramble, with diced tomatoes and spinach
• Inside an iceberg lettuce cup with no-salt taco seasoning and a range of taco toppings (diced tomato, salsa, low-fat cheese, etc.)

Preparing Pre-Cooked Ground Turkey

Make sure to select the extra-lean variety, made with white meat from the turkey breast. The container should boast 99% fat-free.

Place two pounds of ground turkey in a large, non-stick skillet. Scramble the meat on medium-high heat turning often. As it cooks, you will find it forming large chunks, break these up often and continue cooking until about five to ten percent of it remains pink.

Empty one eight ounce can of no-salt added tomato sauce and mix thoroughly. While the tomato sauce will not add much flavor (allowing you to season it how you like it later), it helps give the turkey some much-needed moisture.

After all the meat is cooked through and no longer pink, simmer over low heat for another five minutes.

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