Meat is a common source of protein and healthy fatty acids, which are an essential element of a balanced diet. Nutritionists indicate that low-calorie poultry is a good choice. Is turkey a healthy meat that should be included in the regular menu?
Turkey meat is tender and lean. Dietitians recommend introducing it into your daily diet, even three to four times a week. Experts say this is it one of the healthiest meats. To lean a product that contains a maximum of approximately 130 kcal per 100 g (breast is the least caloric, giblets are the most). For this reason, it is worth eating, among others: during a slimming diet.
Turkey contains a lot of protein but little fat. On average, over 17 percent The composition of meat consists of exogenous amino acids, i.e. an important building block of the body. Humans cannot synthesize them, so they must be supplied with food. Moreover, turkey meat is characterized by a low content of unfavorable saturated fats, while at the same time containing healthy unsaturated fats, needed for the proper functioning of many organs.
Turkey meat is also a treasure trove of vitamins and minerals. Its composition includes, among others: vitamin D (supporting immunity and good bone condition) and B vitamins (responsible for the proper functioning of the nervous and cardiovascular systems). There is also plenty in it potassium, phosphorus, magnesium, iron and sodium. Eating poultry will keep your heart and nervous system healthy and help reduce the risk of anemia.
All this makes turkey is a good choice for people with special dietary requirementse.g. people who are trying to lose weight, children, seniors, pregnant and breastfeeding women and anyone with a sensitive digestive system. It is low in calories and easily digestible, and at the same time has a high nutritional value.
Poultry meat is very popular in Polish cuisine. Due to the lower price, chicken is more often added to shopping baskets. Does this adversely affect the diet? To find out the answer, you need to ask yourself, Is turkey healthier than chicken?
Above all Turkey is a meat with a more delicate structure and taste. Although both types of poultry are easily digestible, contain a similar set of vitamins and minerals, are a rich source of protein and can be a component of a healthy diet, it should be emphasized that turkey is lower in calories. It also contains slightly less fat and more protein.
Lean turkey is therefore a slightly better choicealthough you don’t have to completely give up chicken. Both, eaten alternately, can diversify the menu and make the diet more balanced.
Turkey meat is easily available and very easy to processtherefore it is widely used in the kitchen. Due to its delicate structure, it does not require long marinating or breaking to make it softer. They can be boiled, fried, grilled, stewed and baked. It is best to expose them to high temperature for a short time, which will lock in all the juices and make the meat juicy and soft.
What to make with turkey meat for dinner? There are quite a lot of recipes. You can bake it in a sleeve and serve it with rice and your favorite salad. Grilled breast also tastes great, and then add it to a salad. You can also grind the turkey and make a juicy burger out of it. If you are looking for specific recipes for dinner, you will find them below two simple and useful recipes.
Minced turkey cutlets
Ingredients:
- kilogram of ground turkey fillet,
- 120 g of onion,
- 100 g of grated yellow cheese,
- 2 yolks,
- bigger stale roll,
- 45 g of butter,
- sun,
- pepper,
- a flat teaspoon of nutmeg,
- 150 g breadcrumbs for breading,
- oil for frying.
How to do it:
Place the minced meat in a bowl. Cut the onion into small cubes and add to the dish. Also add yellow cheese and 2 egg yolks. Mix well.
Soak the roll in water. Drain excess liquid, tear in your hands and add to the bowl. Crumble a tablespoon of butter and add it to the remaining ingredients. Knead the mass with your hands. Finally, season with salt, pepper and nutmeg.
Pour breadcrumbs onto a plate. Wet your hands and form medium-sized cutlets. Roll each in breadcrumbs.
Pour some oil into the pan. Place the prepared cutlets into the heated fat. Fry for a few minutes on each side until golden.
Turkey roulade
Ingredients:
- 800 g turkey fillet,
- 100 g of Parma ham,
- 3 teaspoons of olive oil,
- a teaspoon of butter (+ a little to grease the form),
- 1/2 zucchini,
- 1/2 onion,
- garlic clove,
- 1/2 teaspoon dried thyme,
- 30 g of grated mozzarella cheese,
- 30 g grated parmesan,
- 60 g sera feta,
- 6 dried tomatoes,
- 2 teaspoons of olive oil from sun-dried tomatoes.
How to do it:
Cover the turkey with baking paper and break into flat pieces about 1.5 cm thick. Season with salt and pepper to taste and rub with two teaspoons of olive oil. Place in the fridge.
Prepare the filling. Grate the washed zucchini on a grater with smaller holes. Season lightly with salt and set aside to release the water. Cut the onion into small cubes, press the garlic. Melt the butter and a teaspoon of olive oil in a pan. Add the onion and garlic to the heated fat, season with thyme and fry until golden. Drain excess water from the zucchini and place it in the pan. Fry for about 5 minutes. Season with salt and pepper to taste. Remove from heat and set aside to cool. When the stuffing is cool, add grated mozzarella and parmesan cheeses. Mix until all ingredients are combined.
Take the meat out of the fridge and place it on a board. Place a strip of filling in the middle, top with crumbled feta cheese and pieces of chopped dried tomatoes. Fold the roulade carefully and secure the edges with toothpicks to prevent it from unraveling. Place the seam side up into an ovenproof dish, lightly greased at the bottom. Place slices of Parma ham on the roll. Tuck them under the meat. Pour two teaspoons of olive oil over the sun-dried tomatoes. Place in the fridge for about an hour to let the flavors mingle.
Preheat the oven to 200 degrees Celsius. Remove the ovenproof dish from the fridge when the oven starts to heat up. Just before putting it in the oven, pour another 4 tablespoons of water into the bottom of the dish. Bake for approx. 35-40 minutes. After removing the baked turkey roulade, remove the toothpicks and set aside for another 5 minutes. Then cut and serve while hot.
Source: Terazgotuje.pl, deheus.pl
