Welcome to another delicious entry at Roots Food Group. Today, we're diving into a refreshing and nutritious recipe perfect for any season: Turkey Salad. This dish combines lean protein with various textures and flavors, making it a delightful alternative to traditional salads. Before the recipe, explore this versatile dish's historical roots, health benefits, and cultural significance.
Historical Context
The concept of salad has been part of global cuisine for centuries, evolving from simple greens dressed with salt to more elaborate concoctions incorporating proteins and various dressings. Adding cooked meats like turkey to salads is a relatively modern practice, reflecting the contemporary desire for hearty and healthy meals.
Health Benefits
- Ground Turkey: A lean source of high-quality protein that helps muscle growth and repair.
- Asparagus and Green Beans: Both are rich in fiber, vitamins (A, C, K), and antioxidants.
- Nuts: Add healthy fats and a satisfying crunch to help manage cholesterol.
- Dairy-Free Dressing: Fat-free mayonnaise and nonfat sour cream keep the salad light and lower in calories.
Cultural Significance
Turkey salad is a testament to the modern trend towards health-conscious eating without sacrificing flavor. It embodies the fusion of various culinary traditions, showcasing how versatile ingredients like turkey can be adapted across different cuisines.
Recipe: Turkey Salad
Ingredients
- 1 lb ground turkey
- 1⁄2 lb asparagus or green beans, blanched
- 1⁄2 onion, thinly sliced
- 1⁄2 cup dried cranberries or craisins
- 1⁄2 bell pepper (yellow or red), chopped
- 1⁄4 cup almonds, walnuts, or cashews
- 3 Tbsp. fat-free mayonnaise
- 2 Tbsp. Dijon mustard
- 1⁄4 cup nonfat sour cream
- 1⁄2 tsp. ground ginger
- 8 lettuce leaves (iceberg, butter leaf, or romaine)
- Salt and pepper to taste
Directions
Step 1: Heat olive oil over medium-high heat for 1-2 minutes in a medium saucepan or cast-iron skillet.
Step 2: Add the ground turkey and cook until golden brown—4-6 minutes—then cool and set aside.
Step 3: Bring 2 quarts of water to a boil in a medium saucepan. Add your asparagus or green beans. Cook for 2-3 minutes, then place in an ice bath to shock and cool the vegetables. Drain and set aside.
Step 4: Add mayonnaise, mustard, sour cream, and ginger to a mixing bowl and thoroughly mix.
Step 5: Add the turkey, onion, cranberries, bell pepper, and nuts, then toss until thoroughly coated—season with salt and pepper to taste and toss again. Put the mixture in the refrigerator and let it sit for 5-10 minutes.
Step 6: Serve with lettuce leaves and use leaves as a wrap for the turkey salad.
This Turkey Salad is perfect for a quick lunch or a light dinner. It offers a flavorful way to enjoy a balanced meal. It's an example of how traditional ingredients can be transformed into something uniquely modern and utterly delicious. Enjoy crafting this delightful dish that will refresh and satisfy any palate.
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