Heart-Healthy Recipe: Herb-Seasoned Turkey Breast

Monday, November 30, 2020

This time of year is extremely special for many reasons; reconnecting with those we love, enjoying the crisp fall air, and, of course, savoring delicious food! While one of the hallmarks of the Thanksgiving holiday is a table filled with all the classics – mashed potatoes, turkey, stuffing and gravy galore – these delicious dishes can spell trouble for those with health and/or dietary restrictions, including heart disease and heart failure.

Luckily, there are plenty of easy ways to stay at your healthiest this season, while also enjoying all the classic fall flavors, like turkey. One recipe that you’re sure to love is this herb-seasoned turkey breast. This simple and flavorful recipe is low in sodium, packs delicious herbs and spices and utilizes lean protein – all of which are heart healthy. And don’t forget to top it off with tasty pan gravy – yum!

Ingredients

Turkey Brine (do one day ahead of cooking):

  • 2 c orange juice
  • 1 c apple juice
  • 4 c water
  • ½ c brown sugar
  • ½ c light colored vinegar
  • 3 star anise
  • 1 cinnamon stick
  • 4 cups ice
  • 1 6-7 lb skin on turkey breast

Flavorful Turkey Rub:

  • 2 c Low Sodium Mayo
  • 1 Tbsp Onion Powder
  • ½ Tbsp Yellow Curry Powder
  • 1 Tsp Black Pepper
  • 2 Tbsp Garlic, chopped
  • 1 Sprig Rosemary, minced
  • 2 Tsp Parsley, chopped

Pan Turkey Gravy:

  • 1 c White Wine
  • 2 Tbsp Flour
  • 2 Tbsp Unsalted Butter
  • 1 c Fat Free Cream
Directions

Brining the Turkey:

  • Place all ingredients into a sauce pot and bring to a boil
  • Once boiling, take off heat and add ice
  • When liquid has reached room temperature, submerge turkey breast, cover with plastic wrap and marinate overnight in refrigerator

Seasoning the Turkey & Cooking:

  • Preheat oven to 350 degrees
  • Take turkey out of brine and pat dry
  • Mix all rub ingredients and lather on turkey breast
  • Place turkey breast in roasting pan, skin side up
  • Roast until internal temperature is 165 degrees (1 ½ – 2 hrs)
  • Take out of roasting pan and let rest

Pan Turkey Gravy:

  • Place “burnt bits” from turkey pan along with any juice into a sauce pan
  • On low heat, add butter and flour, cooking until it is consistency of peanut butter
  • Deglaze pan with wine and cream
  • Whisk until sauce starts to thicken, reduce heat to LOW simmer for 5 minutes
  • Stirring constantly to prevent burning
Servings
  • Serves 6-8 people

Recipe created by Northeast Georgia Health System’s Heart Failure Program

Watch a Video

Watch a helpful, step-by-step cooking demo featuring Executive Chef, Justin Johnson from The Waterfall Country Club. Click here!


Other Heart-Healthy Recipes:


Georgia Heart Institute: Setting the Standard for Heart Failure Care

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