Family nutrition in action

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Family nutrition in action
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SFamily Nutrition Program


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o University of Florida 1
O 1-888-FNP-8397


Family Nutrition In Action
Family Nutrition Program Vol. 6 No. 6
November/December 2001


CHILDREN
This program is brought to you thanks to the support in funding & FAMILIES
from the Florida Department of Children and Families and USDA Food and
Nutrition Services, in collaboration with state, county, and local agencies.


Holiday Edition


Stuffed Turkey: Handle with Care

Cooking a stuffed turkey is riskier than
cooking one not stuffed. In addition to
checking for the internal temperature of
the meat, we have to make sure that the
internal temperature of the stuffing reaches
1650 F. By reaching this temperature we
make sure that we've destroyed harmful
bacteria that can cause food-borne
illnesses. The best cooking practice is to
cook the stuffing separately in a casserole.


Buying stuffed turkeys: Buy
only stuffed turkey that has the
USDA or state mark of
inspection. NEVER thaw these
turkeys before cooking. They
should go straight from the
freezer to the oven.


Stuffing the Turkey

If you still choose to stuff the turkey, follow
these recommendations:

1. Preparing stuffing safely keep wet
and dry ingredients separated and chill
in the refrigerator. Mix the ingredients
immediately BEFORE cooking the
stuffing in a casserole or filling the
turkey with the stuffing.
2. When stuffing the turkey, make sure
that it is stuffed loosely.
3. Cook the turkey immediately after
stuffing. Set up the oven to 325F.
Use a meat thermometer to check for
doneness; the temperature in the
innermost part of the thigh must reach
180F AND the stuffing must reach
165F. Continue to cook until these
two temperatures are reached.
4. Let the bird stand 20 minutes before
removing stuffing and carving.
Remove the stuffing immediately after
this.

K ?;
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Product Weight Un-stuffed Stuffed
Timing Timing
Whole 8 to 12 2 4 to 3 3 to 3 2
turkey pounds hours hours
12 to 14 3 to 3 3 3 2 to 4
pounds hours hours
14 to 18 3% to 4 4 to 4 /4
pounds hours hours

5. Refrigerate leftover stuffing in shallow
containers and use within 1 to 2 days
for quality.

For additional food safety
information about meat, poultry, or
egg products, call the toll-free USDA
Meat and Poultry Hotline at 1-800-
535-4555.
Source: Food Safety Facts-Turkey Basics:
Stuffing, Food Safety and Inspection Services-
USDA. November 2000.
http://www.fsis.usda.gov/oa/pubs/focustky.htm
Visited on 10/2001.





Pecan Rice Stuffing (serves 6)
1 cup ................ chopped onion
1 cup .............. sliced mushrooms
1 small ... turkey sausage link, chopped
1 cup ........... brown rice, uncooked
1 teaspoon ............. vegetable oil
2 cups ................ chicken broth
1 small tart red apple, cored & chopped
3 tablespoons ........ chopped pecans
1 teaspoon ......... poultry seasoning

1. Preheat oven to 350 degrees.
2. Meanwhile, heat a large Dutch oven or
oven proof pan over medium high
heat.
3. Add the oil and saute the onion,
mushroom, and sausage until they are
golden, about 3 minutes.


4. Add the remainder of the ingredients,
bring to boil, cover and bake in the
oven until the rice has absorbed the
liquid, about 30 minutes.
5. Remove from oven, allow to stand and
fluff with a fork. Serve hot.

Handling the Holidays

The demands of the holiday season can
be great, causing stress and leading to
over-eating. Simply plan for the
challenges of the season in order to
prevent seasonal stress and weight gain.
Here are some ideas to put in practice:

Exercise- This will help you keep a
balance between extra calories eaten
(holiday meals) and energy used
(exercise). Exercise can also help you
deal with stress.

_- Action: Take a walk around
the mall before and/or after
f/ ^shopping or ride a stationary
bicycle during your favorite
TV show.

Plan holiday meals Try low-fat recipes
of your favorite holiday dishes.


Action: Baste the turkey
with broth instead of butter,
use 1% or non-fat milk in
recipes, or use fat-free
whipped toppings.


Social events Decide which parties you
will go to and plan on taking a healthy
dish.
Action: Take a plain salad, a
fruit, or vegetable dish 4
instead of calorie-rich
casserole-type dishes.

Source of information: Communicating Food for
Health, November/December 2000.


^ "InJ










Recipe Make Over

Sometimes making minor changes in a
recipe can help cut back on the fat or
calories in general. If you cannot find a
low-fat version of a favorite recipe, try
some easy substitutions when preparing
your family recipe:


When the recipe
calls for ... Use

Sour cream Plain low-fat yogurt

Whipped cream Chilled, whipped
evaporated skim milk
Bacon Canadian bacon or lean
ham

Sausage Lean ground turkey or
95% fat-free sausage

1 oz baking 3 Tbsp cocoa powder
chocolate and 1 Tbsp oil

Nuts Dried fruits (raisins,
chopped dried
cranberries)

Tbsp=tablespoon oz=ounce


Try substituting half of the oil in cakes,
muffins or brownie recipes with the same
amount of applesauce, mashed bananas
or other pureed fruits. For example, if the
recipe calls for 1 cups of oil, use /2 cup of
applesauce and 1/cup of oil.

Leftovers and Extra Holiday Treats

Leftovers and special treats are abundant
during this time of the year. Don't let
them stop in your kitchen!

* Freeze leftovers in single servings for
lunches and quick dinners.
* Take extra desserts to work to share
with coworkers.
* Share food with an elderly neighbor, a
nursing home, or a women's shelter.

Keep leftovers safe. Refrigerate leftovers
within 2 hours after cooking, keeping
them in shallow, covered containers. Use
leftovers within 2 to 3 days.


Local Family Nutrition Program:


The Institute of Food and Agricultural Sciences (IFAS) is an Equal Employment Opportunity Affirmative Action
I i .' OF Employer authorized to provide research, educational information and other services only to individuals and institutions
'"* F LOR IDA that function without regard to race, color, sex, age, handicap or national origin.
U.S. DEPARTMENT OF AGRICULTURE, COOPERATIVE EXTENSION SERVICE, UNIVERSITY OF FLORIDA,
E X E N S I N IFAS, Florida A. & M. UNIVERSITY COOPERATIVE EXTENSION PROGRAM, AND BOARDS OF COUNTY
F.,m,, Ar S COMMISSIONERS COOPERATING.




Full Text

PAGE 1

Family Nutrition In Action Family Nutrition Program Vol. 6 No. 6 November/December 2001 This program is brought to you thanks to the support in funding from the Florida Department of Children and Families and USDA Food and Nutrition Services, in collaboration with state, county, and local agencies. Holiday Edition Stuffed Turkey: Handle with Care Cooking a stuffed turkey is riskier than cooking one not stuffed. In addition to checking for the internal temperature of the meat, we have to make sure that the internal temperature of the stuffing reaches 165 F. By reaching this temperature we make sure that weve destroyed harmful bacteria that can cause food-borne illnesses. The best cooking practice is to cook the stuffing separately in a casserole. Stuffing the Turkey If you still choose to stuff the turkey, follow these recommendations: 1. Preparing stuffing safely keep wet and dry ingredients separated and chill in the refrigerator. Mix the ingredients immediately BEFORE cooking the stuffing in a casserole or filling the turkey with the stuffing. 2. When stuffing the turkey, make sure that it is stuffed loosely. 3. Cook the turkey immediately after stuffing. Set up the oven to 325F. Use a meat thermometer to check for doneness; the temperature in the innermost part of the thigh must reach 180F AND the stuffing must reach 165F. Continue to cook until these two temperatures are reached. 4. Let the bird stand 20 minutes before removing stuffing and carving. Remove the stuffing immediately after this.

PAGE 2

Product Weight Un-stuffed Timing Stuffed Timing Whole turkey 8 to 12 pounds 2 to 3 hours 3 to 3 hours 12 to 14 pounds 3 to 3 hours 3 to 4 hours 14 to 18 pounds 3 to 4 hours 4 to 4 hours 5. Refrigerate leftover stuffing in shallow containers and use within 1 to 2 days for quality. For additional food safety information about meat, poultry, or egg products, call the toll-free USDA Meat and Poultry Hotline at 1-800535-4555. Source: Food Safety Facts-Turkey Basics: Stuffing, Food Safety and Inspection ServicesUSDA. November 2000. http://www.fsis.usda.gov/oa/pubs/focustky.htm Visited on 10/2001. Pecan Rice Stuffing (serves 6) 1 cup ................ chopped onion 1 cup .............. sliced mushrooms 1 small ... turkey sausage link, chopped 1 cup ........... brown rice, uncooked 1 teaspoon ............. vegetable oil 2 cups ................ chicken broth 1 small tart red apple, cored & chopped 3 tablespoons ........ chopped pecans 1 teaspoon ......... poultry seasoning 1. Preheat oven to 350 degrees. 2. Meanwhile, heat a large Dutch oven or oven proof pan over medium high heat. 3. Add the oil and saute the onion, mushroom, and sausage until they are golden, about 3 minutes. 4. Add the remainder of the ingredients, bring to boil, cover and bake in the oven until the rice has absorbed the liquid, about 30 minutes. 5. Remove from oven, allow to stand and fluff with a fork. Serve hot. Handling the Holidays The demands of the holiday season can be great, causing stress and leading to over-eating. Simply plan for the challenges of the season in order to prevent seasonal stress and weight gain. Here are some ideas to put in practice: Exercise This will help you keep a balance between extra calories eaten (holiday meals) and energy used (exercise). Exercise can also help you deal with stress. Action: Take a walk around the mall before and/or after shopping or ride a stationary bicycle during your favorite TV show. Plan holiday meals Try low-fat recipes of your favorite holiday dishes. Action: Baste the turkey with broth instead of butter, use 1% or non-fat milk in recipes, or use fat-free whipped toppings. Social events Decide which parties you will go to and plan on taking a healthy dish. Action: Take a plain salad, fruit, or vegetable dish instead of calorie-rich casserole-type dishes. Source of information: Communicating Food for Health, November/December 2000.

PAGE 3

The Institute of Food and Agricultural Sciences (IFAS) is an Equal Employment Opportunity Affirmative Action Employer authorized to provide research, educational information and other services only to individuals and institutions that function without regard to race, color, sex, age, handicap or national origin. U.S. DEPARTMENT OF AGRICULTURE, COOPERATIVE EXTENSION SERVICE, UNIVERSITY OF FLORIDA, IFAS, Florida A. & M. UNIVERSITY COOPERATIVE EXTENSION PROGRAM, AND BOARDS OF COUNTY COMMISSIONERS COOPERATING. Local Family Nutrition Program: Recipe Make Over Sometimes making minor changes in a recipe can help cut back on the fat or calories in general. If you cannot find a low-fat version of a favorite recipe, try some easy substitutions when preparing your family recipe: When the recipe calls for . Use Sour cream Plain low-fat yogurt Whipped cream Chilled, whipped evaporated skim milk Bacon Canadian bacon or lean ham Sausage Lean ground turkey or 95% fat-free sausage 1 oz baking chocolate 3 Tbsp cocoa powder and 1 Tbsp oil Nuts Dried fruits (raisins, chopped dried cranberries) Tbsp=tablespoon oz=ounce Try substituting half of the oil in cakes, muffins or brownie recipes with the same amount of applesauce, mashed bananas or other pureed fruits. For example, if the recipe calls for 1 cups of oil, use cup of applesauce and cup of oil. Leftovers and Extra Holiday Treats Leftovers and special treats are abundant during this time of the year. Dont let them stop in your kitchen! C Freeze leftovers in single servings for lunches and quick dinners. C Take extra desserts to work to share with coworkers. C Share food with an elderly neighbor, a nursing home, or a womens shelter. Keep leftovers safe. Refrigerate leftovers within 2 hours after cooking, keeping them in shallow, covered containers. Use leftovers withing 2 to 3 days.