Food as Medicine: November Newsletter

How to Safely Thaw Frozen Chicken and Turkey

Properly thawing poultry is essential for maintaining food safety and preventing bacteria growth. Here are three safe methods to thaw frozen chicken and turkey:

1. Refrigerator Thawing (Best Method)

Time Needed:

• Chicken: ~24 hours for every 1-2 pounds.
• Turkey: ~24 hours for every 4-5 pounds.

Steps:

1. Place the frozen chicken or turkey on a plate or in a shallow container to catch any drips.
2. Put it in the refrigerator on the lowest shelf to prevent cross-contamination.
3. Allow it to thaw slowly in the refrigerator.

Advantages:

• Safest method to prevent bacteria growth.
• Poultry can stay in the refrigerator for up to 2 days after thawing.
  

2. Cold Water Thawing (Faster Method)

Time Needed:

• Chicken: ~30 minutes per pound.
• Turkey: ~30 minutes per pound.

Steps:

1. Place the chicken or turkey in a leak-proof plastic bag to prevent water contamination.
2. Submerge the bag in a large bowl or sink filled with cold water.
3. Change the water every 30 minutes to keep it cold.
4. Cook immediately after thawing.

Advantages:

• Faster than refrigerator thawing.
• Great for smaller poultry cuts when time is limited.

Important Note:

Never use warm or hot water, as it encourages bacteria growth

What to Avoid:

• Do not thaw at room temperature: Leaving poultry on the counter can lead to bacteria growth in the danger zone (40°F-140°F).
• Do not thaw in hot water: It promotes uneven thawing and increases the risk of foodborne illness.

Quick Tip for Planning Ahead:

For larger turkeys, begin thawing in the refrigerator several days before cooking:

• 8-12 lbs: 2-3 days.
• 12-16 lbs: 3-4 days.
• 16-20 lbs: 4-5 days.
• 20-24 lbs: 5-6 days.



Mashed Sweet Potatoes

Ingredients:



• 4 large sweet potatoes (about 2 lbs)
• 1/4 cup unsalted butter, melted
• 1/3 cup milk (or heavy cream for creamier texture)
• 2 tablespoons maple syrup (optional for sweetness)
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• Salt and pepper to taste

Instructions:

1. Prepare the Sweet Potatoes:

• Peel and chop the sweet potatoes into chunks.
• Place the chunks in a large pot and cover with water. Add a pinch of salt to the water.

2. Cook the Sweet Potatoes:

• Bring the pot to a boil over medium-high heat.
• Reduce heat to medium and simmer for 15-20 minutes, or until the sweet potatoes are fork-tender.

3. Drain and Mash:

• Drain the sweet potatoes and return them to the pot or a large mixing bowl.
• Use a potato masher or fork to mash the sweet potatoes until smooth.

4. Add Flavor:

• Stir in melted butter, milk, maple syrup (if using), cinnamon, and nutmeg.
• Season with salt and pepper to taste.
• Mix until creamy and well combined.

5. Serve:

• Transfer to a serving dish and optionally garnish with a sprinkle of cinnamon or chopped pecans.

Tips:

• Make it savory: Omit the maple syrup and spices, and instead add garlic, rosemary, or thyme for a savory twist.
• Dairy-Free Option: Substitute butter with olive oil or coconut oil, and use almond milk or coconut milk in place of regular milk.
• Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days.

Nutritional Information (Per Serving, 6 servings):

• Calories: ~170
• Fat: 7g
• Carbohydrates: 25g
• Protein: 2g
• Fiber: 3g

Mashed sweet potatoes are a perfect Thanksgiving side dish—creamy, flavorful, and loaded with vitamins and nutrients!

 Share Your Family’s Thanksgiving Traditions with Us

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Send your favorite recipe to info@lindabenfoundation.org.

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