Turkey with Basmati Rice: A Nutritious Meal

Turkey with basmati rice is a meal rich in essential nutrients for the body. Turkey is high in protein, which helps build muscles and supports the immune system. It is also an excellent source of vitamins B6 and B12, which are essential for energy production and brain health. As for basmati rice, it is known for its complex carbohydrate content, which provides the body with long-lasting energy. It also contains fiber, which aids digestion. However, excessive consumption of roasted turkey may lead to increased fat intake, especially if cooked with the skin. Therefore, it is best to prepare it in a healthy way to maximize its nutritional benefits.

Ingredients:

• 1 medium-sized turkey (about 5 kg)
• 4 cups basmati rice
• 2 chopped onions
• 4 crushed garlic cloves
• 2 teaspoons salt
• 1 teaspoon black pepper
• 1 teaspoon turmeric
• 1 teaspoon cinnamon
• 1 teaspoon ground ginger
• 3 tablespoons butter or olive oil
• 5 cups chicken broth or hot water
• 1 bay leaf
• 2 cloves
• 1 teaspoon cumin

Healthy Substitutes:

• For fat: Replace butter with extra virgin olive oil to reduce saturated fat.
• For rice: Use brown rice instead of basmati rice to increase fiber intake.
• For spices: Reduce salt and replace it with aromatic spices such as cumin and ground coriander to enhance flavor.

Preparation Method:

1. Preparing the Turkey

Cleaning the Turkey:

• Wash the turkey thoroughly inside and out with cold water.
• Rub it with salt and lemon to remove any unpleasant odor, then rinse it with water and let it dry completely.

Preparing the Marinade:

• In a small bowl, mix 2 tablespoons of salt, 1 teaspoon of black pepper, 1 teaspoon of turmeric, 1 teaspoon of cinnamon, 1 teaspoon of ground ginger, and 4 crushed garlic cloves.
• Add 3 tablespoons of melted butter or olive oil and mix well.

Marinating the Turkey:

• Using your hands or a brush, rub the marinade all over the turkey, ensuring it is well distributed between the skin and the meat.
• Cover the turkey with plastic wrap and refrigerate for at least 4 hours, preferably overnight for stronger flavor.

2. Preparing the Turkey for Roasting

• Preheat the oven to 180°C.
• Place the turkey in a large roasting pan, then brush the skin with a little melted butter or oil to give it a golden color when roasting.
• Cover it with aluminum foil to keep it tender inside while cooking.

3. Roasting the Turkey

• Place the pan in the oven and let the turkey cook for 3 to 4 hours, depending on its size (approximately 45 minutes per kg).
• After 2 hours, remove the aluminum foil and brush the skin with a little butter, then return it to the oven for a crispy golden finish.
• Use a food thermometer to check the internal temperature, which should reach 75°C when inserted into the thickest part of the meat.

4. Resting and Serving the Turkey

• After removing it from the oven, cover it and let it rest for 15-20 minutes before slicing.
• Use a sharp knife to cut it into medium-thick slices.

2. Preparing the Basmati Rice:

Preparing the Ingredients:
Wash 4 cups of basmati rice with cold water several times until the water runs clear, then soak it in warm water for 20 minutes.

Sautéing the Onion:
In a large pot, heat 3 tablespoons of oil or butter over medium heat.
Add a large chopped onion and stir until golden brown.

Adding Spices and Rice:
Add a bay leaf, 2 cloves, and a teaspoon of cumin, then stir for a minute until fragrant.
Drain the soaked rice and add it to the pot, stirring with the spices and onion for 2-3 minutes until well coated.

Cooking the Rice:
Add 5 cups of chicken broth or hot water to the pot, then add a teaspoon of salt.
Cover the pot and let it boil over high heat for 5 minutes, then reduce the heat and let it simmer on low for 15 minutes until the water is fully absorbed.
Turn off the heat and let the rice sit covered for 5 minutes until it becomes fluffy and tender.

3. Serving the Dish:

Place the rice beautifully on a serving plate, then arrange the roasted turkey pieces on top.
Garnish with toasted nuts (such as almonds or pine nuts) or raisins for an extra touch of flavor.
Serve with a side sauce like yogurt sauce or spicy dakkous as desired.

Enjoy a delicious and nutritious meal! 😋

Cooking Tips:

• Make sure the turkey is at room temperature about an hour before cooking to ensure even cooking.
• Use a food thermometer to ensure the internal temperature reaches 75°C at the thickest part of the meat.
• Cover the turkey with aluminum foil for the first half of the cooking time to retain moisture, then remove it at the end to brown the skin.
• Baste the turkey with a mixture of butter or oil and herbs every 30 minutes for enhanced flavor.

Preparation and Cooking Time:

• Preparation time: About 30 minutes.
• Cooking time: Depends on the turkey's weight. The general rule is 45 minutes per 1 kg at 180°C. For example, a 5 kg turkey would take approximately 3 hours and 45 minutes.

Additional Serving Suggestions:

• Serve the turkey with sweet cranberry sauce or garlic yogurt sauce.
• Toasted nuts such as almonds or walnuts can be added for a richer flavor.
• Roasted vegetables like carrots and sweet potatoes can be arranged around the dish for an appealing presentation and a well-balanced taste.

Storage and Reheating:

• Storage: Store leftover turkey in an airtight container in the refrigerator for up to 3 days.
• Reheating: To prevent the meat from drying out, reheat it in a low-temperature oven (150°C) with a bit of broth or water.
• Leftover turkey can be used for sandwiches, salads, or soups.

Frequently Asked Questions:

How long does it take for the turkey to be fully cooked?
It depends on its weight, but the general rule is 45 minutes per 1 kg at 180°C.

How can I make sure the turkey is fully cooked?
By using a food thermometer; the internal temperature should reach 75°C at the thickest part of the meat.

Can this recipe be prepared in advance?
Yes, you can marinate the turkey and leave it in the refrigerator for 12-24 hours before cooking. You can also prepare the rice in advance and reheat it.

What is the best way to serve this dish?
It can be served with cranberry sauce, garlic yogurt sauce, or a green salad.

How can I make this dish less fatty?
Use olive oil instead of butter, remove the turkey skin before cooking, and reduce the amount of fat in the rice.

What are the best side dishes for this recipe?
It pairs well with roasted vegetables, cucumber yogurt salad, or spicy Dakous sauce.

Can basmati rice be replaced with another type?
Yes, you can use brown rice, Egyptian rice, or even quinoa for a healthier option.

Caloric Analysis per Meal:

• Turkey Serving (150g): Contains approximately 250-300 kcal.
• Rice Serving (200g): Contains approximately 350-400 kcal.
• Total Calories per Complete Meal: Around 600-700 kcal, depending on cooking methods and added ingredients.

Nutritional Values and Benefits of Ingredients in Turkey with Basmati Rice:

1. Turkey (100g of grilled white meat, skinless)
   • Calories: 135
   • Protein: 29g
   • Fat: 1.5g
   • Sodium: 60mg
   • Vitamins:
     • B6: 0.8mg (40% of daily requirement)
     • B12: 1.2mcg (50% of daily requirement)
   • Benefits:
     • Rich in protein, supporting muscle health and the immune system.
     • Low in fat, making it suitable for healthy diets.
2. Basmati Rice (1 cooked cup - approx. 150g)
   • Calories: 210
   • Carbohydrates: 45g
   • Fiber: 1g
   • Protein: 5g
   • Sodium: 2mg
   • Vitamins:
     • Thiamine (B1): 0.2mg (15% of daily requirement)
   • Benefits:
     • Provides slow-releasing energy, stabilizing blood sugar levels.
     • Low in fat and easy to digest, making it ideal for healthy meals.
3. Onion (100g)
   • Calories: 40
   • Carbohydrates: 9.3g
   • Fiber: 1.7g
   • Vitamin C: 7.4mg (12% of daily requirement)
   • Benefits:
     • Natural antioxidant, helping strengthen immunity.
     • Contains compounds that improve heart health and lower blood pressure.
4. Ginger (1 teaspoon - 2g)
   • Calories: 6
   • Carbohydrates: 1.3g
   • Protein: 0.1g
   • Vitamin C: 0.1mg
   • Benefits:
     • Aids digestion and relieves stomach issues.
     • Has anti-inflammatory properties, promoting joint health.
5. Cinnamon (1 teaspoon - 2g)
   • Calories: 6
   • Carbohydrates: 2g
   • Fiber: 1g
   • Benefits:
     • Helps regulate blood sugar levels.
     • Contains powerful antioxidants that protect the body from diseases.

Additional Information on the Benefits of Used Spices:

• Turmeric: Contains powerful antioxidants that support the immune system.
• Cumin: Enhances digestion and promotes gut health.
• Cinnamon: Helps lower blood sugar levels and improves circulation.
• Ginger: Has anti-inflammatory properties and boosts digestive health.

Summary of Nutritional Benefits:

Turkey with basmati rice is a protein-rich, low-fat meal that provides essential vitamins and minerals. Basmati rice supplies the body with energy, while spices like ginger and cinnamon offer numerous health benefits. This meal can be considered a balanced choice for a healthy diet when reducing butter and fat in cooking.