Bju turkey broth. Turkey: composition, calorie content and nutritional value
When it comes to talking about dietary lean meat, all the attention is given to chicken, while turkey is somehow undeservedly forgotten. But in vain: its meat is no worse, and even more tender, than chicken, despite the fact that in terms of caloric content, turkey and chicken are quite close to each other, and it certainly does not reach the same figures as the caloric content of pork or beef. Moreover, not only the calorie content, but also the percentage of fat content in turkey is much lower. Of course, this bird is much more widespread in Europe. The Russian climate is not to its liking, but today on grocery store shelves it occupies approximately the same area as chicken. So it is impossible to call turkey meat scarce here. And in order to add variety to the usual dietary menu, diluting the constant chicken and fish during lunch, it is worth finding out how many calories are in turkey, whether it really allows you to lose weight as easily as chicken, and what is best to combine it with for maximum effect.
How many calories are in turkey?
On average, for turkey meat, the calorie content gives a value of 276 kcal per hundred grams, but this is an average figure for a whole bird, which is usually cooked only for a large circle of people on holidays: in splendid isolation and even two or three people cannot eat this amount in a couple of days . As with any animal or bird, turkey has more and less fatty parts, as a result of which their calorie content also changes. Moreover, as in the case of chicken, offal with skin will be much “heavier” than pure meat. Therefore, understanding how many calories are in turkey requires parts.
The most nutritious part of turkey, like chicken, is considered to be the breast. The largest amount of tender and juicy meat is concentrated here, in contrast to the same wings, legs and neck, where there is solid skin, bones and cartilage. The calorie content for turkey fillet - a breast stripped of everything except meat - is 159 kcal per hundred grams. By and large, it is pure protein - 56%, and a relatively small part of fat - 40%. Yes, the last element is a little more than twice as high as for chicken fillet, but even unlike the fats in beef, they are much easier to digest from turkey, and therefore there is no need to worry. What is definitely worth noting, in addition to the calorie content of turkey fillet, is the absence of allergies to it, which allows you to feed this meat even to small children. And in the chemical composition, sodium comes to the fore, the proportion of which is so large that the breast does not need to be salted during the cooking process. This, of course, will not reduce the calorie content of turkey fillet, but it will allow people with hypertension to consume it, and is also a plus for the diet, since it is not recommended to abuse salt during the period of weight loss, because it prevents the removal of water from the body. Among the microelements that are slightly less significant in their content are potassium, magnesium, iron, sulfur and manganese, as well as phosphorus. The vitamin list includes vitamins B, A, and E. This allows not only to strengthen the cardiovascular and nervous system, increase the resistance of the immune system to viruses, but also to synthesize new blood cells, which is required for anemia. On the last point, turkey is actively compared to beef, but the calorie content of turkey - both fillet and other parts - is much lower, and its perception by the body is easier. Moreover, boiled fillet will cost 103 kcal, and grilled fillet will cost 118 kcal.
Turkey fillet can be prepared in any way: simply boil, bake, stew, steam, fry, or even grind into minced meat to later make cutlets, meatballs or meatballs. Minced turkey meat has a slightly higher calorie content than breast meat - 194 kcal, and the distribution between proteins and fats will be the opposite: 46% and 54%. This is explained by the fact that when rolling meat, a certain amount of fat from the poultry is necessarily added to the minced meat, otherwise the finished product will be a bit dry. However, such minced meat is many times lighter than minced pork, beef or veal.
Another offal that comes from turkey and is often served baked or added to soups to create a meaty, rich broth, but not fatty like pork or beef, is turkey wing. The calorie content of this part of the bird is 197 kcal, which is primarily determined by the skin covering it. The meat in the wings itself is not tender or special in taste, and therefore requires rubbing with spices or soaking in a marinade. This will help not only get rid of the blandness, but also slightly reduce the calorie content of the turkey, as well as speed up the metabolism due to spices or vinegar. If you are preparing a broth, then using a whole wing is irrational, and it is too fatty: half or a third of it is enough to maintain the perfect balance.
Turkey drumsticks, whose calorie content is 144 kcal, also occupy not the least place. This is the best option between rather fatty wings and dietary fillets, perfect for baking in various marinades and sauces, and for stewing and frying. True, fried meat is undesirable during the process of losing weight: its “weight”, due to the absorption of oil, jumps significantly, increasing the load on the liver and pancreas.
Turkey in the diet of those watching their figure
Taking into account the fact that the calorie content of turkey is not as high as its fat content, and all calories, by and large, go into muscle mass, or are burned in the process of physical activity, without overloading the digestive tract and without being deposited in problem areas, you can safely put turkey on your menu. And here you should remember that the best ways, if you want to lose weight and simply follow the principles of a healthy diet, are boiling, steaming, stewing and baking, and preferably combining the meat group with vegetables or cereals. The combination of turkey and pineapples has already become a classic, activating fat burning and imparting a sweet and sour taste to the meat dish. Turkey fillet is cut into thin layers, beaten, salted, coated with sour cream or without it at all, covered with canned pineapples, onions, and sprinkled with lemon juice. The dish is sprinkled with grated cheese and placed in the oven until browned. As a result, the calorie content of a turkey prepared in this way is only 177 kcal, which makes it a satisfying and interesting lunch that does not harm your figure.
Broth is an indispensable dish. Based on it, you can cook a delicious soup - whatever you want. It can also be used to prepare various sauces. And finally, it can be boiled for consumption in its pure form. The calorie content of broth made from lean meat is low, so it can be consumed even by those losing weight. This dish is also perfect for baby food. In other words, this is an almost irreplaceable dish, the recipe of which will be useful in many cases.
How many calories are in broth
This is a rather complicated question. After all, the calorie content of broth, for example, from chicken, can vary depending on various factors: what part of the carcass you use (a dish from the breast will be more “dietary” than from a leg or a whole bird), whether you skinned it, whether you took soup chicken or broiler , which recipe you chose... Therefore, we offer you average numbers. And then we'll tell you what to do to reduce the number of calories.
Calorie content of broth per 100 grams:
To get a low-calorie dish, cook the broth from skinless chicken/turkey or lean beef (veal) on the bone. But chicken fillet is not the best option. Of course, the calorie content of the dish will be minimal, but the aroma and taste will also be minimal. If you need broth from the breast, then take it at least with a bone. It will be more fragrant.
The calorie content of the broth can be reduced if you cook it in “second” water. This means that you need to pour cold water over the meat and let it boil. Drain the liquid, add new cold water to the meat and cook until done. This recipe is suitable for sick people: the dish will be light and low-fat. In addition, fat can be skimmed off the surface of the broth with a spoon throughout the cooking process.
Broths can be prepared from meat, fish, mushrooms, vegetables and even just roots. Whatever ingredient you take, there is sure to be a suitable recipe, and more than one. But the most delicious and nutritious are decoctions made from meat or poultry. They are, so to speak, more multifunctional. It is unlikely that anyone will drink a pure decoction of mushrooms or roots. But meat - easily. Therefore, we will master the preparation of broths from meat or poultry. You will receive a “general” recipe that is easy to “tailor” to your needs.
What can you make broth from?
In fact, from anything. It depends, first of all, on the calorie content of the broth you want to get. The more “dietary” the dish you need, the less fatty the meat should be.
The following are suitable as “raw materials”:
In general, any “raw material” is suitable, even something as exotic to us as venison, elk, horse meat, or ostrich. The most delicious broth will be obtained if you cook the meat with the bone. Even if the recipe suggests using just a piece of meat, bones never hurt. They give the broth a rich aroma. You can cook broth only with bones, without large pieces of meat. The dish will turn out no less tasty. And here there is a little trick, one might say, a special recipe. To obtain a more pleasant, interesting and rich taste and almost perfect transparency of the bone broth (lamb, beef or pork), it is recommended to slightly bake until lightly browned in the oven (temperature 200-220 degrees). There is no need to add additional fat when baking. And then you should cook the bones as usual.
Secrets that improve results
There are several secrets that not every recipe will tell you. However, it is useful to know them: with their help you will achieve the best taste and healthy qualities of the dish. For some, some of these secrets are obvious, for others (for example, novice housewives) they can become a revelation.
- To make the broth rich, the meat must be poured with cold water. If you need to get tasty meat, and the quality of the broth is secondary, then the raw materials are placed in boiling water.
- More than one recipe “advises” salting the broth after boiling or even at the end of cooking. In fact, it is better to add salt at the very beginning, to cold water. It will help “pull out” beneficial, flavoring and aromatic substances from meat.
- The broth should be cooked over low heat, avoiding excessive boiling. Let it simmer just a little.
- In order for the broth to be transparent and free of impurities, it is necessary to promptly remove the foam that forms on its surface. It does not affect the taste, but spoils the appearance of the dish.
- Cover the broth and cook until it boils. After boiling - without it or with the lid raised.
- Do not add water to the pan during cooking, this will worsen the taste. Try to correctly calculate the amount of liquid initially.
Now let’s find out how to cook a good broth.
General recipe
This broth can be boiled both for making soups, sauces, risotto and other dishes, and for independent consumption. You are free to add any spices, roots, herbs to it, or do with a minimum of seasonings (or without them at all). We offer the most common version of the “stock spice set”. And you can change it to your liking.
Cooking time: from 1 hour to 6 hours (depending on raw materials).
Number of servings: 8-10.
Ingredients:
- 800-1000 grams of meat, preferably with bones (chicken, turkey, beef, pork, lamb, etc.), if you take only bones, then you need less of them - 500-700 grams;
- 2-3 liters of water;
- 1-2 onions;
- 1-2 carrots;
- roots (parsley, celery, parsnips);
- spices to taste (peppercorns, bay leaves, etc.);
- salt.
Cooking
- Wash the meat well. If desired or necessary (for example, it doesn’t fit well into the pan), cut it into pieces.
- Place a saucepan, fill with cold water and add salt. Bring to a boil under the lid.
- Let's remove the foam. Add onions and carrots (whole or cut in half), roots, reduce heat and cook at low simmer. Broiler is cooked for about an hour, soup chicken, duck, turkey and rabbit - 1.5-2 hours, pork, lamb and beef - 3-4 hours, and bones can be cooked for about 5-6 hours. After about an hour, take out the vegetables and roots and throw them away.
- 5-10 minutes before readiness, add pepper, bay leaf and other spices. As a rule, they are not added to chicken broth.
- Strain the finished broth.
You can serve! Or use the broth to prepare other dishes. In addition, it can be frozen for future use.
How to serve the broth
If you want to use this dish on its own, you can serve it:
Often the broth is seasoned with egg. Eggs can be hard-boiled, finely chopped and placed on plates. Or pour raw ones directly into the pan. This is done like this: beat the eggs, mix with a small amount of cold broth or water. Then little by little, in a thin stream, pour into a saucepan with boiling broth. Don't forget to stir regularly! Now the pan can be removed from the heat.
Broth is an incredibly healthy and nutritious dish. Prepare it more often, especially if there are children in the house. Also uh This dish can be eaten for colds and other diseases.
Turkey meat is considered one of the most important meat products; it contains very little fat and is similar in properties to rabbit meat. This is not only tasty, but also an extremely healthy product, enriched with vitamins, beneficial micro- and macroelements. At the same time, the calorie content of turkey meat is low, so the product is widely used in the preparation of dietary dishes.
Chemical composition
Like many other meat products, turkey contains many vitamins from group B, as well as A and K. In addition, it contains trace elements important for the health of children and adults, namely: potassium, calcium, phosphorus, magnesium and many other nutrients substances that play a vital role in the vital processes of all organs and tissues in the body. Thus, the presence of calcium and phosphorus helps strengthen the musculoskeletal system, and B vitamins regulate brain activity and ensure proper metabolism; Vitamin K strengthens vascular walls, and retinol improves visual acuity.
It is noteworthy that the amount of phosphorus required for bone growth and maintaining the functional state of joints in turkey is the same as in red fish and much more than in all other types of meat.
If we go to the numbers, they look like this:
Vitamins (per 100 g of product):
- retinol (vitamin A) – 10 mcg (1% of daily intake);
- thiamine (vitamin B1) – 0.05 mcg (3%);
- riboflavin (vitamin B2) – 0.22 mcg (12%);
- niacin (vitamin B3) – 13.0–13.4 mcg (65–67%);
- pantothenic acid (vitamin B5) – 0.63-0.66 mcg (12–15%);
- pyridoxine (vitamin B6) – 0.32-0.35 mcg (18%);
- folic acid (vitamin B9) – 9.5 mcg (2%);
- tocopherol (vitamin E) – 0.3 mcg (3%).
Minerals (per 100 g of product):
- potassium – 200–210 mcg (1% of the daily intake);
- calcium – 10–13 mcg (4–5%);
- magnesium – 18–20 mcg (5–6%);
- phosphorus – 200 mcg (20%);
- sodium – 85–90 mcg (6–7%);
- iron – 1.3-1.5 mcg (9–11%);
- zinc – 2.3-2.5 mcg (20%);
- copper – 90–95 mcg (9–10%);
- sulfur – 245–250 mcg (20+-25%);
- chromium – 10–11 mcg (20–22%);
- manganese – 0.01 mcg (1.5%).
Amino acids (per 100 g of product):
- tryptophan – 330 mg (130% of daily intake);
- isoleucine – 355–960 mg (47%);
- valine – 925 mg (25%);
- threonine – 875 mg (155%);
- leucine – 1595 mg (33%);
- lysine – 1650 mg (105%);
- methionine – 500 mg (40%);
- phenylalanine – 800–810 mg (42%);
- argedine – 1180 mg (25%);
- histidine – 550 mg (40%).
Calorie content
On average, the calorie content of turkey meat is 197 kilocalories for every 100 g of finished product. If you cook the carcass with the skin, this parameter will be much higher – up to 220 kcal.
You also need to understand that different parts of the carcass have different energy values, therefore the number of kilocalories varies greatly. Let's say the calorie content of the breast of this bird without skin is only 84 kcal, while the thighs and drumsticks have a much higher energy value, which reaches 145 kcal; the corresponding figure for wings is even higher - it is approximately 167 kcal per 100 g of boiled product.
The calorie content of turkey meat also varies significantly depending on the method of its preparation. For example, breast meat:
- boiled – 84 kcal;
- steamed – 85 kcal;
- stew – 115–118 kcal;
- fried – 170 kcal;
- baked on the grill and grill – 185 kcal.
Due to its reduced calorie content, white meat is often included in baby food; However, red drumstick meat can also be consumed by people trying to get rid of unnecessary pounds, however, for this it is worth choosing a product without skin. And, of course, boiled, stewed and steamed products correspond to the principles of proper nutrition.
Dishes fried on the stove, barbecue and grill cannot be called dietary.
A protein diet based on turkey meat is very effective, however, several rules should be followed:
- It is forbidden to go on a diet for more than 10 days;
- White poultry meat is recommended to be consumed for lunch, as well as dinner, that is, this meat should be consumed during the day and evening;
- combine turkey with fresh, stewed and baked vegetables: it is best to prepare carrots, corn and green peas; for cereals, you should give preference to rice;
- When eating a protein diet based on turkey meat, you should definitely include kefir in the diet, as well as a large amount of water, otherwise problems with intestinal motility and digestion may occur.
Keep in mind that people suffering from kidney failure are often not recommended to consume turkey meat: the increased concentration of protein in it can significantly aggravate the course of the disease.
Nutritional value
Turkey KBZHU is balanced. Turkey meat has no carbohydrates, and only veal can compare with poultry in terms of fat content. The product contains very little bad cholesterol - no more than 75 mg for every 100 g of product. This is a fairly low figure, which is why turkey is recommended for people suffering from morbid obesity and atherosclerosis.
But the protein content in turkey, on the contrary, is high, and in a form that is easy for the human body: it has been proven that the protein from this product is absorbed by 94 percent or more, this figure is higher than that of rabbit and chicken. That is why when eating turkey, the feeling of fullness comes much faster and lasts longer than when eating other types of meat. Turkey meat is rich in polyunsaturated fatty acids, which have a beneficial effect on the functioning of the heart, blood vessels and brain.
The ratio of proteins and fats in turkey pulp varies depending on the technology of preparation of the product; So, BZHU per 100 g of product leaves:
- boiled – 20/6/0;
- stewed – 14/6/0;
- fried – 27/6/0;
- grilled – 28/9/0.
Glycemic index
Turkey is an optimal product for consumption by people with diabetes due to its glycemic index (GI).
First, a little theory.
In medicine, products are divided into three categories:
- from 0 to 50 units is low GI;
- from 50 to 69 – average GI;
- 70 or more – high GI.
People with diabetes should give preference to those foods that have the lowest possible GI, or at least medium, since foods with a high GI cause a sharp increase in blood sugar levels, which inevitably causes glycemia. As a result, the patient's condition deteriorates sharply until a diabetic coma occurs.
The glycemic index of turkey meat is 0 - this is a product that does not in any way affect blood sugar levels when consumed, which means that diabetics can and should include it in their diet.
However, all this is only true if you are dealing with skinless meat. If you cook meat with it, the index will be quite high, and the fat content of the finished dish will be increased, so before boiling or baking the meat, all the skin must be removed.
Low calorie recipes
Here are several recipes for dietary dishes with a minimum calorie content that can be made from turkey meat.
Steam cutlets
Steamed turkey cutlets are very tasty and healthy. In order to cook them, you need to mince 500 grams of meat with 1 onion and 2-3 cloves of garlic. Then soak 40 g of white bread in water or milk for about a quarter of an hour, squeeze out, mix with minced meat, add a chicken egg, salt and pepper and form into cutlets.
The prepared semi-finished products are placed in a multicooker and cooked in the “steamed” mode. The dish can be served after 35–40 minutes.
Stuffed cabbage rolls
Let's look at the recipe for making turkey cabbage rolls step by step.
- The cabbage leaves are separated from the head of cabbage, boiled in boiling water for a couple of minutes, then all thickenings must be cut off.
- Boil 150 grams of brown rice in a separate container.
- Using a blender or meat grinder, 350 g of turkey is ground, boiled rice, 1 chicken egg, as well as salt and seasonings to taste are added to the minced meat, after which everything is thoroughly mixed.
- For the spicy sauce, mix 250 ml of water, 150 ml of tomato juice, 150 ml of liquid cream and 100 g of fried onion, you can also add ground pepper to taste.
- The minced meat is wrapped in cabbage leaves, placed in a frying pan and poured with the prepared sauce. The meatballs are cooked in the oven with the lid closed for about 45–55 minutes.
Boiled turkey
A very simple, but at the same time appetizing and healthy dish - boiled turkey. To prepare it, bring the water to a boil and add the meat, carrots, bay leaf and seasonings, salt and boil for about half an hour.
After this, the meat is removed and cut into small pieces.
If you used turkey legs to prepare this dietary dish, the cooking time will be 60 minutes. This meat is served with vegetable stew.
Roll
A good alternative to sausage is turkey meatloaf. To prepare it, the bird fillet is washed and cut in the middle so that one large piece is obtained; Gently beat the meat with a kitchen hammer so that all parts of the piece are the same size.
After this, the bell pepper is peeled, cut into strips and thrown into boiling water for a couple of minutes, then taken out, peeled and placed on top of the meat. Grated cheese and chopped herbs are also added, after which they are wrapped in a roll, stitched with thread to preserve the shape, wrapped in cling film and placed in boiling water for 2-2.5 hours.
After boiling, the roll is taken out, cooled and sent to the refrigerator for 2.5-4 hours.
Buzhenina
For diabetes mellitus, atherosclerosis and obesity, you can recommend turkey boiled pork.
Mix salt and pepper in 1 liter of water and put 1 kg of turkey fillet in it for 10–12 hours. When the specified time has elapsed, remove the turkey and pat dry with paper towels.
Chop a couple of cloves of garlic and rub them on the meat. While it is soaking in the aroma of garlic, mix vegetable oil with mustard and soy sauce in a separate bowl. Lubricate the fillet on all sides with the prepared mixture, wrap it in foil and place it in a preheated oven for 30 minutes.
There is no need to check the degree of readiness of the boiled pork and open the foil; it is also not recommended to unwrap the boiled pork until it has cooled completely: only in this case the dish will turn out more spicy and juicy.
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