Turkey meat has a rich composition with low energy value, so it is part of many diets, both health and weight loss. Cooking meatballs - great way make meat not only tasty, but also easily dosed, which is important for the correct calculation of calories consumed. Consider the calorie content and nutritional value of turkey cutlets.

Peculiarities

The traditional method of preparing cutlets from any type of meat is frying them, sometimes followed by stewing. However, many fans healthy eating prefer instead of fried cutlets to eat a steamed dish.

The proportions given in the article will help you carefully dose the calories entering your body. It will be enough for you to weigh only one cutlet from the batch you have received, after which you can use the given data to calculate the daily diet. Over time, you will learn how to make the same cutlets every time, which will eliminate the weighing procedure altogether.

Regardless of how you are going to cook cutlets, minced meat for them is done according to general rules. Standard proportions of minced turkey (you can cook from fillet, breast or any other part of the carcass):

1 kg of meat;
200 g of onion;
2 chicken eggs.

Breading turkey cutlets is optional, but if you still want to do this, then you will additionally need about 50 grams cornmeal or breadcrumbs. Many housewives also add potatoes or pre-soaked in milk to minced meat. White bread. By the way, with the help of milk, you can also increase the softness of minced meat, especially if you took rather rough parts of the carcass for its preparation. If you find the resulting patties too dry, try omitting eggs from the recipe or using only separated yolks instead of whole foods. Another way to make the cutlets less dry is to simmer them in a skillet with water and butter.

As spices for minced meat, not only standard salt and black ground pepper, but also more exotic options like ground rosemary, dill, provencal herbs, basil, parsley and other types of greens.

At the same time, adding 1-2 teaspoons of minced meat will help to make the minced meat softer and give it sophistication. olive oil. In such an amount, it will have almost no effect on the calorie content of the resulting dish.

Composition and calories

The BJU formula adopted for assessing the nutritional value of products for a dish fried with oil (vegetable or creamy) usually looks like this:

proteins - up to 26%;
fats - less than 11%;
carbohydrates - up to 8%.

The calorie content of such cutlets is usually about 220 thousand calories per 100 grams of product. If you fry the minced meat over low heat without adding any type of oil (after all, the turkey itself is quite juicy), then the calorie content of the dish is reduced to 150 kcal / 100 g. At the same time, the composition of BJU also changes, which for 100 g of the product takes on the following form:

17 g of proteins;
7 g fat;
6 g carbohydrates.

The BJU formula for a dish cooked in a double boiler usually looks like this:

15% proteins;
up to 8% fat;
4% carbohydrates.

The calorie content of such a product is about 140 kcal per 100 grams. At the same time, cutlets cooked in a double boiler retain most of the vitamins and other useful substances found in raw meat.

Benefit

As you know, fresh turkey contains:

vitamin A;
most B vitamins, namely B2, B3, B4, B4, B6, B7, B9;
vitamin E;
vitamin RR.

Among the macro- and microelements available in the product, an increased content can be distinguished:

selenium (turkey cutlets contain almost half of its daily value);
phosphorus;
iron (as in other types of meat);
potassium;
zinc;
magnesium,
copper;
sodium;
calcium.

In the process of frying, the content of vitamins and nutrients in the product is noticeably reduced, but even roasted turkey remains a valuable source of B-group vitamins, phosphorus and selenium.

A huge advantage of a turkey carcass over most other types of meat is its hypoallergenicity, which allows you to safely include turkey cutlets in children's menus. The amino acid tryptophan contained in the product has a beneficial effect on the state of the nervous system and helps fight insomnia. Vitamin B12 enhances cognitive abilities. The high amount of phosphorus found in turkey dishes improves the condition of bones, teeth and hair. The high content of selenium has a beneficial effect on the function thyroid gland and reduces the risk of developing cancer.

The high content of protein, vitamins and microelements at a low calorie content makes it possible to recommend turkey cutlets (especially steamed) for inclusion in diets for weight loss. Vitamins B3 and B6 included in the product help normalize bowel function and speed up metabolism, which allows you to quickly lose extra pounds. And niacin helps to neutralize that small amount of cholesterol, which is still present in turkey meat. Another plus of a high concentration of proteins in the product is the acceleration of muscle mass growth and an increase in endurance. Thanks to this, turkey cutlets are often found in sports diets.

When planning a diet, keep in mind that due to the preservation of more vitamins and trace elements, meatballs cooked in a double boiler are much healthier than fried or fried-stewed ones.

Harm

The philosophy of proper nutrition (PP) involves taking into account in the planned diet not only benefits, but also possible harm the products included in it. As for turkey cutlets, the main contraindication for their use, regardless of the method of preparation, will be the presence of any kidney disease - from slight inflammation to kidney failure. This is due to the very high protein content in turkey, which creates an additional burden on the kidneys affected by the disease. For the same reason, the use of the product should be limited to people suffering from diseases associated with disorders in the processing of protein foods (for example, gout).

obesity;
diseases of the cardiovascular system;
hypertension;
the occurrence of malignant tumors.

The use of steamed cutlets is associated with significantly less risk than the inclusion of fried foods in the diet. This is due to the fact that they do not use vegetable oil, which means that they contain significantly less carcinogens.

How to cook juicy chopped cutlets from turkey, see the next video.

Turkey cutlets with vegetables rich in vitamins and minerals such as: vitamin A - 23.9%, beta-carotene - 22.3%, choline - 23%, vitamin B6 - 13.6%, vitamin C - 14.8%, vitamin K - 33 ,8%, vitamin PP - 41.3%, phosphorus - 17.5%, cobalt - 115.8%, molybdenum - 31.2%, chromium - 19.5%, zinc - 14.1%

What is useful Turkey cutlets with vegetables

Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
B-carotene is a provitamin A and has antioxidant properties. 6 micrograms of beta-carotene is equivalent to 1 microgram of vitamin A.
Choline is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation 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 C participates in redox reactions, functioning immune system promotes the absorption of iron. Deficiency leads to friable and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
Vitamin K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time, a reduced content of prothrombin in the blood.
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 the 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.
Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
Chromium participates in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.
Zinc is part of more than 300 enzymes, is involved in the synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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Turkey cutlets rich in vitamins and minerals such as: choline - 11%, vitamin B5 - 12.7%, vitamin B6 - 25.3%, vitamin K - 25.3%, vitamin PP - 28.9%, silicon - 27.6 %, phosphorus - 18.4%, chlorine - 23.9%, cobalt - 15.7%, selenium - 27.5%

Benefits of Turkey Cutlets

Choline is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
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 transformation 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 K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time, a reduced content of prothrombin in the blood.
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.
Silicon is included as a structural component in the composition of glycosaminoglycans and stimulates the synthesis of collagen.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates the 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 required for formation and secretion of hydrochloric acid in the body.
Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates 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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Why do many people prefer turkey meat over another and praise it? The answer is quite simple: the meat of this bird is characterized by a high content of 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 to 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.

Turkey meat, which has a large number of admirers, was imported to Russia from America. There, this bird has a special status, being the basis holiday table on Thanksgiving. Those who watch their diet often prefer turkey meat, as it is the most dietary among others. There are many ways to cook the meat of this bird, with different energy value. What is the calorie content of turkey cutlets.

The content of nutrients in poultry meat

The basis of the turkey is an easily digestible protein. It contains more than 90% in the brisket. Do not get rid of the fat located on the breast. It has a beneficial effect on the digestive system. In addition to the fact that the calorie content of turkey cutlets is low (about 220 kcal per 100 g of product), they are rich in vitamins and microelements. Such as iron, calcium, magnesium, vitamins PP, A, B, C, E. Turkey meat contains copper and sodium in large volumes.

Due to the high content of various nutrients in meat, it has a beneficial effect on the brain and helps to improve sleep. It is impossible not to note the positive effect of turkey on the cardiovascular, skeletal and nervous systems.

What determines the energy value of meat

In sources from recipes There are many ways to cook a turkey. The calorie content of turkey cutlets, as well as other dishes prepared from this meat, have different energy values. This is because the various parts of the turkey themselves have different caloric content. The most dietary is the breast. It, like the fillet, contains 107 kcal. And in the wings, this figure is already higher - 191 kcal. The highest calorie content is distinguished by boiled turkey liver, in 100 gr. The product contains 273 kcal. The calorie content of the meat itself also depends on the age, fatness and breed of the bird. The fatter it is, the higher the energy value.

What determines the energy value of the dish

Calorie content of turkey cutlets may vary depending on the meat used, additional ingredients and cooking method. For example, fried dish with cheese will contain more calories than baked in the oven or steamed.

In addition, the number of calories consumed depends on the size of the patties and how many were eaten.

Those who are especially concerned about their health or want to lose weight should include steamed turkey cutlets in their menu. The calorie content of one piece is about 60 kcal. While fried has an energy value of about 150 kcal.

One of the important components is the side dish, which is served with cutlets. Preference should be given to vegetables prepared using minimum quantity oils. Pairs well with turkey and fresh vegetables. Such a duet can be called not only tasty, but also useful.