Wait . . . Thanksgiving and Christmas are history, right? So then what's all this ongoing turkey talk about?

A low fat source of protein, the bird isn't just showing up on the Thanksgiving table anymore. Anyone concerned about healthy eating is wise to learn more about the health benefits of turkey and find ways to include it in their diets all through the year.

One piece of turkey breast without the skin measures up at 160 calories, four grams of fat and a whopping 30 grams of protein, according to the USDA Nutrient Data Laboratory. Dark meat and turkey legs are higher in calories but boast similar amounts.

The average portion of turkey is 100 grams, or 3.5 ounces of meat. This is about the size and thickness of a deck of cards. A single serving of turkey can provide around 65 percent of the recommended daily intake of protein.

The meat, particularly if farm-raised, or better yet, wild, is rich in niacin (B3), which may help increase HDL cholesterol, widely known as the "good" form of cholesterol. By the way, spring turkey hunting in Tennessee is April 3-May 16. Bag limit: 3 bearded birds. No more than 1 per day.

Wild turkey is unusually low in fat and is a fantastic heart healthy option. For each 3.5 oz of wild turkey served, there's only 1.1 grams of fat. Interestingly, turkey breast has less fat and calories than most other meats when compared by weight.

Another significant reason to eat turkey is its Niacin content, which in addition to helping balance cholesterol levels, can lower a person's risk for cardiovascular disease by reducing atherosclerosis, which is a hardening of the arteries.

Turkey meat is also is rich in vitamins B6, which helps keep red blood cells healthy and reduce fatigue, and B12, which is a vitamin that can decrease levels of homocysteine that can contribute to cognitive decline. As well, the meat is also a good source of selenium, which helps to keep hair and nails healthy while serving as an immune system booster that protects against damage to cells and tissues.

Here's a real selling point-around 20 percent of the recommended daily amount of selenium can be obtained from a single serving of turkey. Given this ratio, turkey wins out over chicken when it comes to being a healthy food.

Those who routinely consume chicken as part of a healthy diet can substitute it for turkey for even greater nutritional benefits. Turkey is particularly low in saturated fat, which may contribute to increased levels of the LDL, or "bad," cholesterol.

This source poultry is versatile, as it can be baked, boiled, stir-fried, grilled, ground, chopped for salads, and sliced for sandwiches. Turkey can be served for breakfast, lunch or dinner.

Home chefs often find they can substitute turkey for any meat in a recipe with good results because turkey's mild taste takes on the flavor of other ingredients. Try our Turkey Pats or the Dairy Alliance's Turkey Tetrazzini for a quick and nutritious weekday meal. We suggest an accompaniment of fresh or frozen greens for a healthy and colorful plate.

**Turkey Pats

1 ? lb. ground turkey

2 egg whites or 1 whole egg

1 small can chopped mushrooms

1/3 C. chopped onion

1/3 C. bread crumbs

2 Tbsp. fresh parsley

1 tsp. basil

? tsp. tarragon

? tsp. salt

1/8 tsp. garlic powder

Lightly mix ingredients together. Form into 8 patties. Coat a large nonstick skillet with cooking spray. Cook the patties over medium heat for about 5 minutes, or until browned and crispy. Flip the burgers carefully and cook for 5 minutes longer, or until golden brown. A thermometer inserted in the center should register 165? and the meat should be no longer pink. Serve with a side of greens.

**Turkey Tetrazzini with Cheddar and Parmesan

(Dairy Alliance)

2 Tbsp. butter

1/4 C. flour

3 C. milk

1 C. fat-free turkey or chicken broth

1/2 C. dry white wine (or additional broth)

1/2 tsp. pepper (optional)

2 C. sliced white button mushrooms

4 C. whole wheat ziti or penne pasta, cooked

2 C. diced cooked turkey breast

1/3 C. frozen peas

1/3 C. grated Parmesan cheese

1/2 C. shredded Cheddar cheese

Preheat oven to 350˚. Coat a shallow 2-3-quart baking dish with cooking spray; set aside. Melt butter in a large saucepan over medium heat, stir in flour and cook 2 minutes, stirring constantly. Whisk in milk, chicken broth, wine and pepper (optional); bring mixture to a boil. Stir in mushrooms, reduce heat and cook, stirring frequently about 10 minutes or until mixture thickens and mushrooms are softened. Add pasta, turkey, peas and Parmesan cheese into milk mixture; spoon into prepared dish. Top with Cheddar cheese and cover loosely with foil. Bake 45 minutes or until bubbling at edges and heated through. Serve with a side of fresh broccoli.