There is no better time to discuss turkey than now, as Thanksgiving approaches. The Thanksgiving chicken is prepared differently by each family, ranging from roasting to deep-frying. Some approaches are healthier than others, which is not surprising.
The most popular method of cooking a turkey is roasting, however deep-frying and smoking have also gained popularity recently. Thanksgiving Day oven space is limited, but deep-frying and smoking the turkey allows you to make more place in the oven for the crucial side dishes. Even though they are less popular, grilling and spatchcocking—which involves removing the turkey’s backbone—are also choices, particularly when dealing with smaller birds.
There are a few simple ways to reduce the amount of fat in your turkey without sacrificing flavor, even if it’s no secret that slathering it with butter and brown sugar isn’t the healthiest option. The benefits and drawbacks of several turkey cooking techniques are examined here, along with suggestions for making the main course a little healthier.
Roasting (and brining) Benefits:
Roasting is one of the leaner methods of preparing a Thanksgiving bird because it calls for minimal extra fat. Roasting at low temperatures can
can aid in lowering the production of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), some of which are carcinogenic, while cooking.
Cons:
Because roasting uses dry heat, if you’re not careful, the turkey may end up drier. For a juicier and more flavorful turkey, some people swear by brining it, which involves soaking it in a saltwater solution and keeping it in the refrigerator for at least 24 hours before roasting. Additionally, roasting requires repeated basting (unless you brine it), takes a long time, and takes up a lot of oven space. The amount of saturated fat in your turkey may rise considerably if you baste it with butter. Higher levels of LDL (bad) cholesterol, a risk factor for heart disease, have been associated with excessive consumption of saturated fat.
Advantages of Smoking:
Smoking creates a juicy, delicious turkey, however not everyone like the smoky characteristics. Similar to roasting, smoking uses dry heat and little adds fat. Depending on the smoking method, the cooking temperature is typically lower than other techniques like deep-frying and even roasting, which helps lessen the accumulation of carcinogenic PAHs and HCAs. Additionally, using a smoker to smoke your turkey might free up oven space.
Cons:
Compared to roasting or deep-frying, smoking a turkey typically takes longer. To give turkey that distinctive smokey flavor, smoking chips are frequently needed. This is just one more item to add to your never-ending holiday shopping list. Additionally, smoking can result in burnt ends, which are a rich source of PAHs and HCAs.
Advantages of deep-frying:
This approach produces a crispy skin and a moist bird much more quickly than other ways. Despite its drawbacks, it conserves oven space.
Cons:
It should come as no surprise that deep-frying your turkey raises its fat and calorie content. The high temperatures attained during the frying process make it one of the worst cooking techniques for the development of PAH and HCA. Due to the potential for burns and fires, fire agencies advise against deep-frying your turkey.
Advantages of Grilling:
If you spatchcock your turkey, grilling can be faster than roasting and smoking it, and it also takes up less oven space.
Cons:
Similar to deep-frying, grilling turkey uses high heat, which causes more HCAs and PAHs to build up than other cooking methods. You’re more likely to get a drier final result because it’s a dry and high-heat process, and regular basting and close supervision are necessary to prevent chewy, tough turkey meat.
How to prepare a healthier Thanksgiving turkey
Making a few adjustments can significantly improve the health and flavor of your turkey:
Marinate or dry brine your turkey with herbs and spices: Research has demonstrated that herbs and spices like black pepper, garlic, and rosemary can prevent the production of PAHs and HCAs in meat.
Cook slowly and low:
Cooking your turkey at a lower temperature reduces the amount of PAH and HCA that builds up. Compared to deep-frying and grilling, roasting and smoking are often healthier cooking techniques.
Avoid the skin:
The highest concentration of PAHs and HCAs is typically found in the skin.
Steer clear of the gravy:
Turkey drippings gravy is a concentrated source of PAHs and HCAs and is high in saturated fat.
Instead of using butter, baste with broth or extra virgin olive oil:
Saturated fat, which is abundant in butter, can raise LDL cholesterol. The poly- and mono-unsaturated fats found in extra virgin olive oil, on the other hand, have a more favorable impact on blood lipids.
Regardless of the cooking method you decide on, keep in mind that Thanksgiving is just one dinner each year, and for most individuals, a small indulgence is not likely to be harmful to their health. Enjoy the feast with loved ones and put your health first wherever you can.
