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Episode #103

Smoked Turkey & Sweet Potato

Air date 04/5/12
Host: Chef Rob Stinson

Chef Rob Stinson teaches a quick-and-easy way to smoke turkey breast and cooks healthy sweet potato strips.

 

 

Ingredients:
 
5 oz roasted turkey 
 
Preparation:
 
Place mesquite chips on one side of aluminum hotel pan.  Place turkey slices on a raised rack on the other side of pan.  Cover with aluminum foil and place end of pan with mesquite over gas or electric burner on high.  Leave over high heat for six minutes. (make sure that this pan is opened outside or under an exhaust fan)  Remove from pan and keep turkey on side.
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Ingredients:
 
1/2 tspn canola oil
1 tbspn minced garlic
2 tbspn julienne red bell pepper (if available)
2 tbspn julienne yellow bell pepper (if available)
2 tbspn julienne green bell pepper
½ cup skim milk
1 tspn fat free margarine
1 tspn gluten free flour
1/4 tspn crushed red pepper
1 tbsp julienne basil
 
Preparation:
 
Julienne peppers to 1/4” by 3-4”.  Heat saute pan and add oil, crushed red pepper, and garlic till lightly browned.  Add peppers and toss in pan till lightly browned and pliable.  In separate pan heat margarine till melted on medium high heat.  Add flour and wisk till smooth and creamy roux.  Add milk to roux and stir constantly till smooth.  Reduce in half.  Add milk roux to pepper pan and cook till smooth and creamy.
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Ingredients:
 
4 strips sweet potato (4oz) cut  1/2" x 1/2" x 5"
pinch cinnamon
pinch nutmeg
1/2 tspn raw organic honey
 
Preparation:
 
Place potato strips on baking sheet with foil so no sticking.  Dust potatoes with cinnamon and nutmeg and honey.  Place in oven at 400 degrees for 20 minutes till brown and crispy.
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Roasted Turkey with Tri-Color Peppers
Amount Per Serving
  Calories 174.7
  Total Fat 5.7 g
  Saturated Fat 0.9 g
  Polyunsaturated Fat 1.5 g
  Monounsaturated Fat 2.6 g
  Cholesterol 31.7 mg
  Sodium 431.6 mg
  Potassium 429.3 mg
  Total Carbohydrate 15.4 g
  Dietary Fiber 1.3 g
  Sugars 5.5 g
  Protein 15.2 g

Sweet Potato Strips
Amount Per Serving
  Calories 44.6
  Total Fat 0.2 g
  Saturated Fat 0.1 g
  Polyunsaturated Fat 0.0 g
  Monounsaturated Fat 0.0 g
  Cholesterol 0.0 mg
  Sodium 4.4 mg
  Potassium 70.2 mg
  Total Carbohydrate 10.6 g
  Dietary Fiber 1.2 g
  Sugars 2.1 g
  Protein 0.6 g

 

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