What is useful turkey meat and why you should include it in your menu.
It is very difficult now to imagine a diet menu without turkey meat. And in some countries, important holidays, such as Christmas or Thanksgiving, are not represented without it.
Many nutritionists believe that proper nutrition is not complete without turkey. It is also a fairly popular meat for baking, as well as various healthy sandwiches. Moreover, many people replace minced beef with minced turkey.
Calorie turkey and its nutritional value
According to scientists, one serving (100 g) of fried turkey breast without additional products contains:
- 3.26 g fat
- 0 g carbs
- 24.7 g protein
Turkey calories (100 g): 135 calories
Dark turkey meat is much more nutritious and high in calories at the same time. It (100 g) contains:
- 5.13 g fat
- 0 g carbs
- 23.5 g protein
Calorie dark turkey meat (100 g): 173 calories
Nutritional value of turkey
Turkey meat also contains nutrients such as:
- vitamins B6
- vitamin B12
As a rule, dark turkey meat contains more vitamins and minerals, it is considered healthier.
Turkey is also noted for tryptophan. An amino acid that often causes drowsiness. However, all meat contains it.
health benefits of turkey
Turkey, like all meats, is high in protein. When eaten, it helps to increase the feeling of satiety. Ideal for a healthy breakfast. Getting enough protein helps maintain lean muscle mass and keep insulin levels stable after meals. Protein, however, is the only nutrient that most meat eaters already get enough of.
Turkey also contains fat. It is useful, but in some cases it is better to remove the skin, depriving the meat of fat content.
The tryptophan found in turkey helps maintain healthy levels of serotonin in the body. It promotes cheerfulness and good mood. This amount, of course, is small, but it is a possible advantage of eating turkey.
The turkey breast is considered to be the healthiest part of the diet: it is lower in fat and calories.
Turkey on a diet
Do not assume that all turkey meat is good for dietary nutrition. Choose fresh, lean and pasture-raised turkey. Without antibiotics. The fact is that meat of turkeys grown on factory and traditional farms is often injected with salt, water and other preservatives during processing to extend the shelf life and reduce costs.
Homemade turkey is the most delicious and healthy for those who are on a diet.
And, of course, remove the greasy skin.
Health risks of turkey: who should not have a turkey
Processed turkey foods — sausages, sausages, snacks — are high in sodium and can be unhealthy, especially for the core. Many processed foods are smoked or cooked with sodium nitrite, so they are also high in carcinogens. They are associated with the development of cancer.
Also, processed turkey products, like any other meat, are associated with a risk of obesity, heart disease, high blood pressure, and cholesterol.
Turkey while breastfeeding
When breastfeeding, doctors recommend that mothers eat fillets and other portioned pieces. Gradually, it is worth introducing foods such as thighs, drumsticks and wings, offal into the diet. The skin is best removed before cooking.
Turkey during pregnancy
Pregnant women can and should eat turkey, as it contains little cholesterol and fat, and is also quickly absorbed. So don’t be afraid and eat turkey while pregnant.
Turkey in baby food
Steamed turkey is the perfect meal for kids. You can introduce into the diet little by little from seven to eight months. Ideal for the first acquaintance of the baby with meat products.
What dishes can be cooked from turkey?
American roasted turkey
A huge plus of this baked turkey recipe is that the whole family is ready to eat it all week, both hot and cold. Well, of course, if he doesn’t gobble up everything in one sitting … 🙂
Baked turkey. Step by step recipe
You will need thighs (you can drumsticks) of a turkey — about 2.5 kg.
For the marinade and “accompaniment” you will need:
- 1 st. l.. honey
- 1 st. l. mustard
- 1 st. l. salt (I have sea iodized, but it doesn’t matter)
- 2–3 garlic cloves
- 1/4 tsp dry ground ginger
- ground black pepper
- 100 ml vegetable oil
- dried rosemary
- a couple sprigs of thyme
- 3 bay leaves
Wash the turkey and put it in a large refractory dish.
For the marinade, first carefully rub the mustard and honey with salt and pepper. Add crushed garlic and ginger, some other seasonings if desired.
Now slowly, in small portions, add vegetable oil, each time lightly whisking the marinade with a fork or spoon. By the way, you can experiment with oil. The most common refined sunflower will do, but you can also experiment with flavors, up to walnut oil. The result should be a mass similar to liquidish opaque honey.
Here we carefully smear our bird with this fragrant substance from all sides. From above, you can sprinkle with rosemary needles, put a few sprigs of thyme and bay leaves.
Cover with foil and place in oven over medium heat. Such a turkey will be baked for two hours. Be prepared for the fact that a monstrously beautiful aroma will spill around the house.
At the end of baking, you can remove the foil so that the crust seizes and becomes ruddy. But here we warn you: do not overdo it! It is enough to remove the foil even at the moment when you have already turned off the oven — just let the bird stand inside for another 20 minutes.
Everything! Enjoy your meal!
Turkey in curd dough
Turkey is not only a dietary product, but also very tasty. With proper processing and preparation, turkey fillet can give you an indescribable pleasure with its taste and aroma.
You will need:
- 800 g turkey fillet
- 200 g cottage cheese
- 100 g chopped walnuts
- 1 stack flour
- 25 ml milk
- 150 ml growth. oils
- leek feathers
- salt pepper
- 1 egg
Squeeze out the curd for the test. Grind 2/3 of the nuts into a powder and mix with flour. Combine flour, milk, cottage cheese, 100 ml rast. butter and knead into a soft dough. Let it stand for 30–40 minutes.
Cut the turkey fillet into long strips, salt, pepper and fry on both sides on the remaining rast. oil.
Blanch the leeks for 1–2 minutes in boiling water. Cut wide feathers in half lengthwise.
Roll out the dough into a thin layer, cut into long strips 4 cm wide.
Wrap each piece of turkey first with a strip of leek, then with a strip of dough. Put the resulting rolls on a greased rast. butter baking sheet. Top with beaten egg and sprinkle with nuts.
Bake the rolls in the oven at 180 ° C for 30–40 minutes.
Put the finished rolls on a dish lined with lettuce leaves, decorate to taste.
More interesting turkey facts:
- Dark turkey meat is much higher in minerals, vitamins, fats and calories.
- If you roast a whole turkey, check its internal temperature. If it is above 75 degrees Celsius, you need to get it out of the oven.
- A wild-range turkey is much healthier than a farm-raised one.
- If you want to eat less fat, remove the skin from the turkey.
The opinion of the editors may not coincide with the opinion of the author of the article.