Scientists claim that eating high-protein foods, including turkey meat, can help keep you feeling full over time. In addition, protein provides normal muscle mass and stabilizes insulin levels after meals. Nuts, fish, eggs, dairy products and legumes are also a source of protein.
Despite the fact that turkey breast contains less fat and calories than other parts of the carcass, it is a misconception that this meat is healthier. For example, a turkey cutlet hamburger may contain as much saturated fat as a beef hamburger, depending on how much dark meat is included in the turkey meat.
According to several studies, turkey meat contains the mineral selenium, which, when ingested enough, can help reduce the risk of developing colorectal cancer, as well as prostate, lung, bladder, esophagus and stomach cancers.
Nutritionists recommend minimizing the use of turkey meat in the form of semi-finished meat products, since such products can contain a large amount of salt and preservatives. Recall that the consumption of foods with excessive salt content can increase the risk of obesity, cardiovascular diseases, including hypertension, and cancer.
The composition of valuable turkey fillet meat is as follows:
- Saturated fatty acids;
- Minerals – Sodium (90 mg), Potassium (210 mg), Phosphorus (200 mg), Calcium (12 mg), Zinc (2.45 mg), Magnesium (19 mg), Iron (1.4 mg), Copper ( 85 mcg), Manganese (14 mcg).
- Vitamins PP, A, group B (B6, B2, B12), E;
- Caloric value 201kcal
- Energy value of the product (ratio of proteins, fats, carbohydrates):
- Proteins: 13.29g. (∼ 53.16 kcal)
- Fat: 15.96g. (∼ 143.64 kcal)
- Carbohydrates: 0g. (∼ 0 kcal)
How to choose
Choosing a good turkey fillet is easy:
The larger the better. It is believed that larger birds have the best meat.
To touch and understand. If you press on the surface of a fresh turkey fillet during purchase, the finger dent will quickly return to its original shape.
Color matters. Fresh fillet meat should be soft pink, without blotches of dark blood or unnatural colors for meat – blue or green.
Aroma. Fresh meat practically does not smell. If you smell a strong smell, put this fillet aside.
The benefits of turkey meat
The composition of turkey meat contains very little fat. In terms of leanness, only the composition of veal can be compared with it. Due to its low fat content, the composition of turkey contains very little cholesterol – no more than 75 mg for every 100 grams of meat. This is a very small figure. Hence, turkey meat is a good choice for people with atherosclerosis and obesity.
The same low amount of fat makes the composition of turkey meat a very easily digestible type of meat: the protein in it is absorbed by 95%, which exceeds this value for rabbit and chicken meat. For the same reason, turkey meat leads to a feeling of fullness much faster – it is difficult to eat a lot.
The beneficial properties of turkey are also due to the fact that one serving of turkey meat contains the full daily intake of omega-3 unsaturated fatty acids, which stimulate the heart and increase brain activity.
Like other types of meat, the composition of turkey meat contains B vitamins, vitamins A and K, and besides them – magnesium, calcium, phosphorus, potassium and other trace elements necessary for the normal functioning of many organ systems. So, the B vitamins, which are part of the chemical composition of the turkey, normalize metabolic processes in the body, calcium is necessary to maintain the musculoskeletal system and the nervous system in normal condition, and vitamin K strengthens the blood vessels.
By the way, the benefit of turkey is that it contains the same amount of phosphorus required for building bones and maintaining joints in a healthy state as in fish, and therefore much more than in other types of meat. And one more useful property of turkey meat: this meat does not cause allergies. It can be given to children, pregnant women and patients recovering from illness, as well as those who have undergone intensive courses of chemotherapy: all the composition of the turkey will provide the necessary proteins and biologically active substances, and will not cause side effects in anyone.
Turkey meat, and even more so its fillet, has practically no contraindications to use, if it is fresh and of high quality.
However, for people with gout and kidney disease, the high protein content of turkey fillets can be harmful, so you should limit your intake. Also, this type of turkey meat contains sodium in large quantities, so nutritionists do not recommend that hypertensive patients salt meat during cooking.
The turkey is famous for its delicate taste, this cannot be taken away from it. The wings and breast have sweetish and slightly dry meat, because they are almost completely free of fat. The drumstick and thigh belong to red meat, since the load on this part during life is much greater. It is just as tender, but less dry.
The meat is sold chilled and frozen. If poultry is industrially frozen, its shelf life in this form is one year, while it is prohibited to defrost and re-freeze the product.
Choosing a turkey to the table, you need to decide on the type of meat. Today on sale you can find not only whole carcasses, but also breasts, wings, thighs, drumsticks and other parts separately. The meat should be light, firm, moist, free of foreign odors and stains. You can determine the freshness by pressing your finger on the carcass – if the hole quickly returns to its shape, the product can be taken. If the dimple remains, it is better to refuse the purchase.
Turkey meat in cooking
The meat has gained wide popularity not only because of its undeniable benefits, but also because of its excellent taste. It can be boiled, stewed, fried, baked, steamed, grilled, or over an open fire. It goes well with cereals, pasta and vegetables, creamy sauce and white wine.
Delicious pates, sausages and canned food are made from it. Its exceptional value and excellent qualities allow it to be used as the first complementary food in the children’s menu.
Gourmets from the UK stuff the carcass with mushrooms and chestnuts, and are also served with currant or gooseberry jelly. Stuffing a bird with oranges is loved in Italy, and in America it is considered a traditional Christmas dish and the basis of the Thanksgiving menu. It was during this period in the United States that one carcass is grown annually for each inhabitant. By the way, the largest carcass was baked back in 1989. Her baked weight was 39.09 kilograms.
Turkey in soy sauce – recipe
- 600 g (fillet) turkey
- 1 PC. carrot
- 4 tbsp soy sauce
- 1 PC. bulb
- vegetable oil
How to cook
- Rinse the turkey fillet, dry, cut into medium-sized pieces of 3-4 cm in size.
- Peel the carrots and onions, cut the carrots into thin semicircles or cubes, and chop the onions into rings or small cubes.
- Heat vegetable oil in a frying pan, add turkey meat, fry over high heat until lightly browned, stirring occasionally.
- Reduce heat, add onion and carrots to the turkey, stir and simmer until the vegetables are soft for another 10 minutes.
- Dissolve the soy sauce in a glass of warm water, add to the pan with the turkey with vegetables, stir, cover and simmer for 20 minutes on minimal heat, stirring occasionally, adding water if it boils completely.
- Serve the turkey in soy sauce hot with any side dish to taste.
Enjoy your meal!