People laugh when they hear that Ben Franklin proposed the turkey as America’s national bird, but really, it would get my vote. Turkey is versatile, nutritious, delicious, and a great alternative to higher fat meats.

Beyond the protein, turkey is a source of iron, zinc, phosphorus, potassium and B vitamins. A serving of skinless turkey breast meat has 161 calories, 4 grams of fat, and 30 grams of protein. Compare that to beef chuck roast, with 260 calories, 16 grams of fat, and 24 grams of protein and it’s easy to see why turkey is a smart choice. (Of course there are times when nothing but beef will do, but if it’s the only protein you eat, changing it up is one easy way to improve your diet.)

I use ground turkey instead of hamburger to make meatloaf. I use it instead of hamburger to make tacos or taco salad, and then put the leftover meat onto pizza. A roasted bird makes a great meal, great sandwiches, and provides the protein for everything from shepherd’s pie to casseroles to enchiladas. Then you can boil the carcass for soup. Turkey goes well on salads with a handful of dried cranberries, too.

Cut into strips and mixed with stir-fry vegetables and brown rice or tossed with pasta and alfredo sauce, you can substitute turkey for just about any recipe and get more lean protein for your caloric buck. Turkeys go on sale around major holidays, making it an even better value. It’s not just for Thanksgiving, Christmas or Easter; buy two and stick one in your freezer to take advantage of those sales.