Why do many people prefer turkey meat over another and praise it? The answer is quite simple: the meat of this bird is high in the components necessary for the human body and is considered one of the most dietary. That is why experts in proper nutrition advise eating turkey more often than any other meat, because its calorie content is low, and there are no particular difficulties with cooking.
Dietary properties of turkey
Turkey meat is considered not only one of the most dietary, but also one of the highest quality. Scientists have repeatedly proven that turkey meat is easily digestible in any form (fried, boiled or cooked in the oven). It contains almost no cholesterol, which is an advantage over other types of meat.
Turkey is considered dietary due to its relatively low calorie content, the meat of this bird is recommended for people with a sensitive stomach, for example, with gastritis or an ulcer. In addition, it is actively used in the children's diet.
However, don't eat too much of it. Proper nutrition must consist of different products and dishes.
Interesting to know: turkey is rich in various components that the body needs. These include: calcium, phosphorus, potassium, iron, magnesium, etc.
How many calories in turkey
Calorie content of different parts of the turkey
Calorie content, based on the method of preparation
Most popular turkey meat recipes
There are many turkey recipes. The calorie content of the meat itself does not change much, but the complexity varies.
Turkey baked in foil (about 120 kcal / 100 grams)
Most often, the turkey is baked whole, so it looks festive. In addition, this method significantly saves the time of the hostess, because it is much easier to bake it whole.
To make a roasted turkey juicy, you need:
- Pickle her. There are a lot of marinade options, but the fastest of them is to put the carcass in a mixture of soy sauce, lemon juice, pepper, salt and garlic (chopped).
- After the meat is marinated (it can lie for up to 12 hours), it must be filled with minced meat (usually apples and carrots, but you can add something else).
- You need to bake a turkey in foil. The first half hour at 250 degrees, and then lower to 180. It is noteworthy that the oven must be preheated.
The breast will also be easy to prepare. It will also be the lowest calorie.
Breast cooked in a slow cooker (approximately 98 kcal / 100 grams)
To cook breast in a slow cooker, you will need:
Cooking:
- The fillet is cooked in the frying mode.
- First, onion and butter are added, after which the breast fillet pieces themselves are added.
- The breast with onions must be fried for 15-20 minutes, after which the remaining ingredients are added and mixed.
- Then water is poured in and the dish is stewed for an hour (50-60 minutes).
Turkey cutlets (220 kcal / 100 grams)
To prepare turkey cutlets you need:
- 400 minced meat;
- 2 small onions;
- 2-3 pieces of a loaf;
- 1 egg;
- Spices to taste.
Cooking:
- All ingredients are mixed.
- If the minced meat turns out to be liquid, then the bread can not be soaked.
- After that, cutlets are formed (it is not necessary to roll them in flour) and fried and stewed.
In addition, you can make a sauce for cutlets, for example, tomato or sour cream.
It is very useful to eat steamed turkey meat cutlets - they are suitable even for those who are forced to adhere to a therapeutic diet due to gastritis or ulcers. Moreover, turkey can be stewed, baked with dough. And most importantly - the product in question is great for making pates and stews. And this is an opportunity to feed both young children and the elderly tasty and healthy.
Nutritional value of turkey meat and chemical composition
Turkey meat contains vitamins A and E, which are quite a lot. They are necessary for a person to live normally.
The composition of turkey meat also includes protein, which is necessary to support metabolic processes and the normal functioning of systems and organs.
The important components contained in meat also include iron, potassium and calcium, which are involved in the process of hematopoiesis.
It is noteworthy that turkey contains a large amount of fat, but it is easily and quickly absorbed and improves the absorption of iron cells.
The chemical composition of the turkey contains essential amino acids, trace elements and macronutrients. Of the trace elements in the turkey breast, copper, manganese, and selenium are noted; macronutrients are represented by potassium, phosphorus, sodium, and vitamins - niacin, retinol, choline, ascorbic and folic acids, riboflavin. These substances are indispensable for the work of the most important organs.
Useful properties of turkey
Turkey is advised to be consumed by people in the postoperative period and people after chemotherapy.
In addition, it is useful to add it to the diet of those who suffer from insomnia and are subject to frequent depression and stress, since the amino acids in its composition can reduce stress and anxiety.
Harm of turkey meat and contraindications
You can find out how dietary turkey meat is in the following video:
Based on the foregoing, we can conclude that turkey meat is one of the the best options dietary meat. It is easily digested and allowed for people with various diseases. In addition, it is rich in various vitamins and amino acids, which are necessary for the functioning of organs and the good functioning of the body. However, do not abuse it, you need to dilute your diet with different products.
Why do many people prefer turkey meat over another and praise it? The answer is quite simple: the meat of this bird is high in the components necessary for the human body and is considered one of the most dietary. That is why experts in proper nutrition advise eating turkey more often than any other meat, because its calorie content is low, and there are no particular difficulties with cooking.
Dietary properties of turkey
Turkey meat is considered not only one of the most dietary, but also one of the highest quality. Scientists have repeatedly proven that turkey meat is easily digestible in any form (fried, boiled or cooked in the oven). It contains almost no cholesterol, which is an advantage over other types of meat.
Turkey is considered dietary due to its relatively low calorie content, the meat of this bird is recommended for people with a sensitive stomach, for example, with gastritis or an ulcer. In addition, it is actively used in the children's diet.
However, don't eat too much of it. Proper nutrition should consist of a variety of foods and dishes.
How many calories in turkey
Calorie content of different parts of the turkey
Calorie content, based on the method of preparation
Most popular turkey meat recipes
There are many turkey recipes. The calorie content of the meat itself does not change much, but the complexity varies.
Turkey baked in foil (about 120 kcal / 100 grams)
Most often, the turkey is baked whole, so it looks festive. In addition, this method significantly saves the time of the hostess, because it is much easier to bake it whole.
To make a roasted turkey juicy, you need:
- Pickle her. There are a lot of marinade options, but the fastest of them is to put the carcass in a mixture of soy sauce, lemon juice, pepper, salt and garlic (chopped).
- After the meat is marinated (it can lie for up to 12 hours), it must be filled with minced meat (usually apples and carrots, but you can add something else).
- You need to bake a turkey in foil. The first half hour at 250 degrees, and then lower to 180. It is noteworthy that the oven must be preheated.
The breast will also be easy to prepare. It will also be the lowest calorie.
Breast cooked in a slow cooker (approximately 98 kcal / 100 grams)
To cook breast in a slow cooker, you will need:
Cooking:
- The fillet is cooked in the frying mode.
- First, onion and butter are added, after which the breast fillet pieces themselves are added.
- The breast with onions must be fried for 15-20 minutes, after which the remaining ingredients are added and mixed.
- Then water is poured in and the dish is stewed for an hour (50-60 minutes).
Turkey cutlets (220 kcal / 100 grams)
To prepare turkey cutlets you need:
- 400 minced meat;
- 2 small onions;
- 2-3 pieces of a loaf;
- 1 egg;
- Spices to taste.
Cooking:
- All ingredients are mixed.
- If the minced meat turns out to be liquid, then the bread can not be soaked.
- After that, cutlets are formed (it is not necessary to roll them in flour) and fried and stewed.
In addition, you can make a sauce for cutlets, for example, tomato or sour cream.
It is very useful to eat steamed turkey meat cutlets - they are suitable even for those who are forced to adhere to a therapeutic diet due to gastritis or ulcers. Moreover, turkey can be stewed, baked with dough. And most importantly - the product in question is great for making pates and stews. And this is an opportunity to feed both young children and the elderly tasty and healthy.
Nutritional value of turkey meat and chemical composition
Turkey meat contains vitamins A and E, which are quite a lot. They are necessary for a person to live normally.
The composition of turkey meat also includes protein, which is necessary to support metabolic processes and the normal functioning of systems and organs.
It is noteworthy that turkey contains a large amount of fat, but it is easily and quickly absorbed and improves the absorption of iron cells.
The chemical composition of the turkey contains essential amino acids, trace elements and macronutrients. Of the trace elements in the turkey breast, copper, manganese, and selenium are noted; macronutrients are represented by potassium, phosphorus, sodium, and vitamins - niacin, retinol, choline, ascorbic and folic acids, riboflavin. These substances are indispensable for the work of the most important organs.
Useful properties of turkey
Turkey is advised to be consumed by people in the postoperative period and people after chemotherapy.
In addition, it is useful to add it to the diet of those who suffer from insomnia and are subject to frequent depression and stress, since the amino acids in its composition can reduce stress and anxiety.
Harm of turkey meat and contraindications
You can find out how dietary turkey meat is in the following video:
Based on the foregoing, we can conclude that turkey meat is one of the best options for dietary meat. It is easily digested and allowed for people with various diseases. In addition, it is rich in various vitamins and amino acids, which are necessary for the functioning of organs and the good functioning of the body. However, do not abuse it, you need to dilute your diet with different products.
What is the difference the nutritional value products from their energy component? As a rule, both of these definitions intersect with us, and sometimes they are combined. Nutritional value is the content of 3 components in 100 grams of product (protein, fat, carbohydrates). Energy value is the amount of energy released from the food consumed in the human body during digestion. calories food products determines the amount of energy received by your body at the time of complete absorption of the product. The amount of energy directly depends on various factors, but the composition of a particular food product is considered the most significant factor.
The amount of energy in food is measured in kilojoules. Another unit of measurement is Kcal. It is considered only for 100 grams of a particular food. In order to measure the calorie content of foods, food kilocalories are used.
The meaning of the word "calorie" is translated into Russian from Latin as "heat". One calorie contains the amount of heat required to increase the temperature of one gram of liquid by one unit. Interestingly, dietitians different countries, data on the caloric component of the same products are insignificant, but differ. It depends on the growing conditions of crops, and the difference in climate can be an important reason.
All dishes contain kilocalories, plus some foods, for example, dried dill, cola diets, contain a small amount of them. The only product that does not contain calories is ordinary water. Figures on the content of protein, lipid and carbohydrates in a particular product, as well as information on calorie content, are easy to find in special collections. energy value food products.
In all the above mentioned components, there are kilocalories. With the help of proteins, metabolism and energy transformations are regulated. Fats have an energy component, and it is about twice as high as saccharides. Such an element is broken down in the human body to special acids, which release energy.
Calorie turkey cutlets and what it depends on
Turkey meat is rightfully considered one of the best dietary products. And the point is not only in its low calorie content, but also in the chemical composition, among the elements of which even gold is present. Diet turkey cutlets can be found in the diet of those who are losing weight, adherents of a healthy lifestyle, children and people with a variety of diseases. The only negative is the high price, in comparison with the usual chicken.
Turkey with diet, weight loss and proper nutrition
The most important advantage of the meat of this bird is its chemical composition. It contains:
The calorie content of a turkey depends on the part of the bird carcass used. So, the breast contains no more than 112 kcal per 100 grams, and in the thigh - already 144 kcal. In terms of protein content, turkey is even ahead of beef (24 grams versus 20 grams).
As for the harm when eating this meat, it is practically non-existent. The exceptions are allergic reactions and poor protein tolerance (in the case of kidney disease).
Important! Turkey meat is digested by 95%. According to this indicator, it surpasses even the chicken.
Be sure to check out:
How to cook minced meat so that the cutlets are juicy and tender
The classic recipe for cutlets to improve their juiciness involves adding bread, milk or cream to the minced meat. However, these ingredients can significantly increase the calorie content, which is unacceptable in the case of a diet.
You can increase the juiciness and improve the consistency of minced meat by using the following products:
Save cutlet juice will help The right way cooking. To do this, do not grind the meat in a meat grinder or in a blender, but chop finely with a knife. To keep the juice will allow the use of breading. diet recipes allow the use of ground bran for this.
The best cooking recipes
In the process of losing weight, not only the calorie content of the products used is important, but also the method of cooking.
In the oven
Roasting is one of the healthiest cooking methods.
- Minced turkey breast - 700 gr.
- Onion - 300 gr.
- Carrot - 1 pc.
- Dry garlic - 20 gr.
- Sour cream 10% - 40 gr.
Step-by-step instruction:
It is best to serve a hot dish with a vegetable salad.
Calorie content - 90 kcal / 100 gr.
In a slow cooker
- Turkey breast - 400 gr.
- Egg - 1 pc.
- Onion - 200 gr.
- Natural yogurt - 30 gr.
- Oyster mushrooms - 150 gr.
Step-by-step instruction:
- Grind poultry fillet and onion in a meat grinder, finely chop oyster mushrooms.
- Add egg, mushrooms, yogurt and spices to minced meat.
- With wet hands, fashion cutlets or meatballs and put them in the multicooker basket.
- Pour water into the multicooker (up to the desired mark), place the basket in the appliance and set the “Steam” mode.
- Cook 35-40 minutes.
Calorie content - 93 kcal / 100 gr.
Interesting! To keep the minced meat tender, instead of a whole egg, you can add only the yolk.
Steam (in a double boiler and without)
- Turkey meat - 600 gr.
- Onion - 300 gr.
- Buckwheat - 100 gr.
- Eggs - 2 pcs.
Step-by-step instruction:
- Soak the cereal for 40-45 minutes in water or boil it until half cooked.
- Twist the meat, add chopped onions, spices, cereals and eggs. Mix everything well.
- Pour water into the double boiler, form meatballs with wet hands and put them on the wire rack.
- Set the time (45-50 minutes) and turn on the device.
Steam cutlets can be made without a double boiler. To do this, you can use a saucepan with a lid, cheesecloth, a regular colander or a special insert for steaming. 
In the first case, the gauze is carefully fixed along the edges of the pot with water and meat preparations are laid out on it. On top of the structure is covered with a lid. In the second, they simply put a colander so that the water does not reach the bottom when boiling. As for the liner, it is installed in the same way as a colander, but it can be folded, which makes it easy to store.
Calorie content - 111 kcal / 100 gr.
in a frying pan
Frying - not the best choice at diet food. However, on rare occasions you can treat yourself delicious meatballs with an appetizing crust.
- Minced turkey - 500 gr.
- Onion - 300 gr.
- Egg - 1 pc.
- Carrots - 100 gr.
- Zucchini - 100 gr.
Step-by-step instruction:
Calorie content - 165 kcal / 100 gr.
The smaller the cutlets, the faster they fry.
Cutlets with rice
- Turkey - 700 gr.
- Wild rice - 40 gr.
- Onion - 200 gr.
- Egg yolk - 1 pc.
- Water - 100 ml.
Step-by-step instruction:
- Rinse the meat, finely chop it with a knife, chop the onion.
- Boil rice.
- Mix all ingredients and add cold water for juiciness.
- Form cutlets with wet hands and bake in the oven for 40 minutes at 180°C.
Calorie content - 103 kcal / 100 gr.
With lemon sauce
For the sauce you will need:
- Butter - 15 gr.
- Olive oil - 30 ml.
- Thyme - 2-3 sprigs.
- Garlic - 2 cloves.
- Onion - 200 gr.
- Lemon juice - 50 ml.
- Chicken broth - 120 ml.
- Salt.
For cutlets:
Step-by-step instruction:
- Make cutlets: chop the onion, greens, add the remaining ingredients to the minced meat.
- For the sauce, finely chop the onion and garlic and fry them in a mixture of butter and olive oil.
- Pour in the juice, broth and bring everything to a boil.
- Form cutlets with wet hands and send them to the oven for 40 minutes at 180 ° C.
- Serve hot with lemon sauce and green salad.
Calorie content - 120 kcal / 100 gr.
With steamed cheese in a slow cooker
These cutlets are a great option for a children's lunch.
- Turkey fillet - 600 gr.
- Onion - 200 gr.
- Hard cheese - 120 gr.
- Quail eggs - 4 pcs.
Step-by-step instruction:
- Grind the turkey 2-3 times.
- Add finely chopped onion, grated cheese and eggs to the minced meat. Lightly salt.
- Pour water into the steamer.
- Shape into small patties and place them on the rack.
- Set a timer for 40 minutes.
Calorie content - 154 kcal / 100 gr.
with spinach
This dish is perfect for light diet supper.
Step-by-step instruction:
- Pour boiling water over spinach. After 5 minutes, drain the water, squeeze the leaves and chop them finely.
- Grind the flakes into flour. Pass the meat through a meat grinder and add all the ingredients to the minced meat.
- Form meatballs and put them in the steamer basket.
- Set a timer for 35 minutes.
To enrich the taste, minced meat can be seasoned with a pinch of nutmeg.
Calorie content - 110 kcal / 100 gr.
On carrot juice
This dish differs not only from delicate taste but also the original color.
- Minced poultry meat - 500 gr.
- Egg - 1 pc.
- Freshly squeezed carrot juice - 50 ml.
- Ground bran - 30 gr.
- Spices.
- Greenery.
Step-by-step instruction:
- Finely chop the greens.
- Mix all ingredients, add spices.
- Form cutlets and place them in the oven for 40 minutes (170°C) under the foil.
- Serve with fat-free sour cream.
Calorie content - 115 kcal / 100 gr.
with cabbage
An alternative to this recipe can be cutlets with zucchini.
- Turkey fillet - 500 gr.
- Carrots - 100 gr.
- White cabbage - 250 gr.
- Ginger - 10 gr.
- Garlic - 2 cloves.
- Water - 60 ml.
- Egg - 1 pc.
Step-by-step instruction:
- Grind meat, cabbage, onion and garlic.
- Grate carrots and ginger on a fine grater, add them to the meat and vegetable mixture.
- Send an egg and cold water there.
- Mix well the cutlet mass and form meatballs.
- Put the blanks in the steamer basket, pour water into the appliance and steam for 45 minutes.
Calorie content - 89 kcal / 100 gr.
Useful video
Main conclusions
Light turkey cutlets can decorate any menu: from festive to dietary. The ability to combine ingredients and cooking methods will allow you to create a variety of dishes to taste.
- Turkey is rich in trace elements, amino acids and protein.
- The meat of this bird is digested by more than 90%, and contains only 120-140 kcal per 100 g.
- The main contraindications for use are an allergic reaction and poor protein digestibility.
- Diet cutlets are prepared without bread, however, to improve juiciness, it is permissible to add vegetables and crushed ice to the minced meat.
- There are several ways to prepare diet meals, but the most optimal is steam cooking.
Turkey cutlets are easy to prepare even for a novice cook. A properly made dish will help not only get rid of excess weight, but also improve immunity, memory, and appearance.
Fried turkey cutlets rich in vitamins and minerals such as: vitamin B5 - 14.2%, vitamin B6 - 34.4%, vitamin B12 - 19%, vitamin PP - 44%, phosphorus - 25.1%, chlorine - 19.3%, selenium - 34.8%
What is useful Fried turkey cutlets
- Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
- Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformations of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
- Vitamin B12 plays an important role in the metabolism and transformations of amino acids. Folate and vitamin B12 are interrelated vitamins involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
- Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
- Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
- Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
- Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, is involved in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.
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