Recipe for fried turkey cutlets. Calorie, chemical composition and nutritional value.

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%

• Vitamin A
  is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
• B-carotene
  is provitamin A and has antioxidant properties. 6 mcg of beta carotene is equivalent to 1 mcg 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, and acts as a lipotropic factor.
• Vitamin B6
  is involved in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, and maintaining normal levels of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
• Vitamin C
  is involved in redox reactions, the functioning of the immune system, and promotes the absorption of iron. Deficiency leads to loose 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 and a decreased level of prothrombin in the blood.
• Vitamin PP
  is involved in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition 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, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Cobalt
  is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Molybdenum
  is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Chromium
  is involved in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
• Zinc
  is part of more than 300 enzymes and is involved in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and the presence of fetal malformations. Research in recent years has 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 meat, which has a large number of admirers, was imported to Russia from America. There, this bird has a special status, being the basis of the festive table on Thanksgiving Day. Those who watch their diet often give preference to turkey meat, since it is the most dietary among others. There are many ways to prepare the meat of this bird, with different energy values. What are the calorie content of turkey cutlets?

Content of nutrients in poultry meat

The basis of turkey is protein, which is easily digestible by the body. Brisket contains more than 90%. Don't get rid of the fat 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 grams 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 quantities.

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

Turkey is man's friend!

Or rather, the human body. Many people don’t even imagine what components this bird has. Its loin contains amino acids, a number of vitamins, micro- and macroelements. Separately, it is necessary to highlight the minimum content of cholesterol and fat. By the way, many people have noticed that regular consumption of turkey helps lower cholesterol levels and, accordingly, serves as a preventive measure against a number of diseases of the cardiovascular system.

Turkey composition:

• retinol;
• potassium;
• thiamine;
• phosphorus;
• niacin equivalent;
• fatty acids;
• iodine;
• pantothenic and folic acids;
• iron;
• pyridoxine;
• copper;
• riboflavin, etc.

It is this composition that determines the benefits of turkey for the human body. First of all, it should be noted that meat fits perfectly into a children's diet. Turkey is useful for people who have suffered a serious illness, as well as in the postoperative period.

Beneficial features:

• increased hemoglobin level;
• strengthening blood vessels and heart muscle;
• increasing immunity;
• normalization of blood pressure levels;
• maintaining the female body during pregnancy;
• strengthening bone tissue.

And believe me, this list is far from exhaustive. As for contraindications, there are some. People suffering from intestinal obstruction, kidney pathologies and gout should avoid eating turkey. And so, even in the first feeding of babies, boiled turkey is introduced.

What determines the energy value of meat?

Recipe sources provide many ways to prepare turkey. Calorie content of turkey cutlets, like other dishes prepared from this meat, have different energy values. This is due to the fact that different parts of the turkey themselves have different caloric content. The most dietary is the breast. It, like fillet, contains 107 kcal. And in the wings this figure is already higher - 191 kcal. The highest calorie content is boiled turkey liver, 100 g. 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.

How many calories are in turkey fillet?

Oddly enough, the nutritional value of turkey may vary depending on the part of the carcass and the method of cooking. The red parts of the turkey are slightly higher in calories than the white parts, and the breast has minimal nutritional value. It is considered a truly dietary, almost priceless product.

How many calories are in turkey breast? One hundred grams of raw brisket contains almost 89 kilocalories. The sirloin, which can be cut from either side of the carcass, will be slightly higher in calories - there are 116 kilocalories in a serving of the same mass. The most high-calorie parts of the turkey are the backs and wings.

On a note! Almost 260 kilocalories are contained in the skin of turkey. The by-products of this bird cannot be called dietary. Their calorie content can vary from 137 to 260 kilocalories.

As already mentioned, the nutritional value directly depends on the turkey recipe, as well as the method of cooking. Many gourmets love to enjoy a piece of turkey roasted to an amber crust. How many calories are in roast turkey? Its nutritional value will be maximum and reaches almost 182 kilocalories per 100 grams of product. Although you know, when boiled, the turkey loin does not go very far. So, how many calories are in boiled turkey? About 180 kilocalories.

The greatest benefit to the human body will come from baked or steamed turkey. In this form, the bird can be given even to small children. How many calories are in baked turkey? The nutritional value of fillet in this form is approximately 132 kilocalories.

How many calories are in turkey stew? Cooked poultry in this form is also considered a low-calorie product, because a 100-gram serving contains about 140 kilocalories.

Many housewives are accustomed to preparing minced meat from the sirloin, and then making delicious and satisfying cutlets. How many calories are in a turkey cutlet? It is impossible to unambiguously determine the nutritional value of cutlets made from the meat of this bird. It all depends on the recipe and method of heat treatment. But on average their nutritional value will be about 220 kilocalories. Agree, a lot.

On a note! You can reduce the calorie content by adding only vegetables for juiciness and preferring steaming as a cooking method.

What determines the energy value of a dish?

The calorie content of turkey cutlets may vary depending on the meat used, additional ingredients and cooking method. For example, a fried dish with cheese will contain more calories than one 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 add steamed turkey cutlets to 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 that is served with the cutlets. Preference should be given to vegetables cooked using a minimum amount of oil. Turkey also goes well with fresh vegetables. This duet can be called not only tasty, but also healthy.

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%

• Vitamin B5
  is involved 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 intestines, and supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6
  is involved in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, and maintaining normal levels of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
• Vitamin B12
  plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are 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
  is involved in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition 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, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Chlorine
  is necessary for the formation and secretion of hydrochloric acid in the body.
• Selenium
  is an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, and is involved in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.

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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 its chemical composition, among the elements of which even gold is present. Dietary turkey cutlets can be found in the diet of those losing weight, adherents of a healthy lifestyle, children and people with a variety of diseases. The only negative is the high price, compared to the usual chicken.

Turkey for a low-calorie menu

Turkey cutlets

A simple recipe for diet turkey cutlets.

Let's calculate the calorie content of one cutlet.

Secrets of tender cutlets.

The gorgeous, beautiful turkey is a bird from the pheasant family. Turkey meat is very popular all over the world. In the USA and Canada she is especially revered. Baked or roasted turkey is a traditional dish for Thanksgiving, a harvest festival celebrated annually in these countries.

Turkey meat is dietary. It contains a large amount of easily digestible protein. Turkey fillet is low in calories and is a good substitute for beef.

Turkey is another gift from God that the world received through the ancient Indians. Turkeys were the poultry of the ancient Aztecs. In addition, before the arrival of Europeans, America was home to an incredible abundance of wild turkeys.

They are still hunted in North America today. The ancient Indians, in addition to turkey meat, widely used their feathers: to decorate clothes, as feathers for arrows, and also for making jewelry.

Today, on European websites about excess weight, there are a large number of turkey recipes. They often use turkey breast fillet, which has fewer calories. German sources give the following figures:

Calorie content of raw turkey meat in 100 grams

Of course, these are average data; they may vary depending on the breed of turkey, its age and degree of fatness. The calorie content of the finished turkey (fried, boiled, stewed) will depend on the specific recipe, the amount of fat and other ingredients of the dish.

But turkey liver is higher in calories; 100 grams of boiled liver contains 273 kcal. Naturally, fried food has even more calories.

If you don’t want to count calories, you can prepare dishes from turkey fillet, do not overuse the amount of oil, combine a meat dish with a low-calorie side dish, and this will already be enough for a moderate diet.

In Europe, turkey mini-rolls are often prepared for low-calorie menus. Thin steaks are beaten and smeared with low-calorie filling: vegetable, mushroom, with the addition of grated cheese. Then they are rolled into a tube, secured with wooden sticks (a la toothpicks), and fried on both sides in a frying pan or grill.

I recently made diet cutlets from turkey breast fillet and calculated the calorie content of one cutlet.

Turkey for 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 turkey depends on the part of the bird used. So, the breast contains no more than 112 kcal per 100 grams, and the thigh - already 144 kcal. In terms of protein content, turkey is even ahead of beef (24 g versus 20 g).

As for the harm from eating this meat, there is practically no harm. The exceptions are allergic reactions and poor protein tolerance (in the case of kidney disease).

Important!

Turkey meat is 95% digestible. In this indicator, it surpasses even chicken.

Be sure to check out:

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Which cutlets are healthier and healthier for weight loss?

When a person is on a diet and needs to lose weight, it is important to know which foods can be eaten and which ones it is better to refrain from eating. Which cutlets are healthier and healthier for weight loss?

• Nutritionists around the world say that fried food is harmful to health,
  as it contains many carcinogens and has a pathological risk of cancer.
• The high fat content
  in fried meat leads to heart and vascular diseases.
• Frying greatly increases the calorie content of even the most dietary meat
  : turkey, chicken or beef. Therefore, steamed cutlets are healthier and healthier for weight loss.
• If we talk about meat, then pork has a lot of fat
  . People who want to lose weight should not eat pork cutlets.
• Cutlets made from pike and pink salmon are high in calories
  - these are fatty fish.

Conclusion:

For weight loss and health, steamed cutlets made from chicken breast or turkey fillet are healthier. Among the fish you should give preference: hake, cod and pollock.

Monitor your weight and health to save yourself from chronic diseases associated with blood vessels and heart.

How to cook minced meat correctly 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 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:

The correct cooking method will help preserve cutlet juice. To do this, you should not grind the meat in a meat grinder or blender, but finely chop it with a knife. Using breading will help retain the juice. Dietary 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 cooking method.

In the oven

Baking is one of the healthiest cooking methods.

1. Minced turkey breast – 700 gr.
2. Onion – 300 gr.
3. Carrots – 1 pc.
4. Dry garlic – 20 gr.
5. 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 g.

In a slow cooker

1. Turkey breast – 400 gr.
2. Egg – 1 pc.
3. Onions – 200 gr.
4. Natural yogurt – 30 gr.
5. Oyster mushrooms – 150 gr.

Step-by-step instruction:

1. Grind the poultry fillet and onion in a meat grinder, finely chop the oyster mushrooms.
2. Add egg, mushrooms, yogurt and spices to the minced meat.
3. With wet hands, form cutlets or meatballs and place them in the multicooker basket.
4. Pour water into the multicooker (to the desired level), place the basket in the device and set the “Steam” mode.
5. Cook for 35-40 minutes.

Calorie content – ​​93 kcal/100 g.

Interesting!

To keep the minced meat tender, you can add only the yolk instead of a whole egg.

Steam (with or without a steamer)

1. Turkey meat – 600 gr.
2. Onion – 300 gr.
3. Buckwheat – 100 gr.
4. Eggs – 2 pcs.

Step-by-step instruction:

1. Soak the cereal for 40-45 minutes in water or boil it until half cooked.
2. Twist the meat, add chopped onions, spices, cereal and eggs. Mix everything well.
3. Pour water into the steamer, form meatballs with wet hands and place them on the wire rack.
4. Set the time (45-50 minutes) and turn on the device.

Steam cutlets can be made without a steamer. 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, gauze is carefully secured along the edges of a pan of water and meat preparations are laid out on it. The structure is covered with a lid on top. In the second, they simply place a colander so that the boiling water does not reach the bottom. As for the liner, it is installed in the same way as a colander, but can also be folded, making it easy to store.

Calorie content – ​​111 kcal/100 g.

In a frying pan

Frying is not the best choice when eating on a diet. However, on rare occasions you can treat yourself to delicious cutlets with a delicious crust.

1. Minced turkey – 500 gr.
2. Onion – 300 gr.
3. Egg – 1 pc.
4. Carrots – 100 gr.
5. Zucchini – 100 gr.

Step-by-step instruction:

Calorie content – ​​165 kcal/100 g.

The smaller the cutlets, the faster they fry.

Cutlets with rice

1. Turkey – 700 gr.
2. Wild rice – 40 gr.
3. Onion – 200 gr.
4. Egg yolk – 1 pc.
5. Water – 100 ml.

Step-by-step instruction:

1. Rinse the meat, finely chop it with a knife, and chop the onion.
2. Boil the rice.
3. Mix all ingredients and add cold water for juiciness.
4. Form cutlets with wet hands and bake in the oven for 40 minutes at 180°C.

Calorie content – ​​103 kcal/100 g.

With lemon sauce

For the sauce you will need:

1. Butter – 15 gr.
2. Olive oil – 30 ml.
3. Thyme – 2-3 sprigs.
4. Garlic – 2 cloves.
5. Onion – 200 gr.
6. Lemon juice – 50 ml.
7. Chicken broth – 120 ml.
8. Salt.

For the cutlets:

Step-by-step instruction:

1. Make cutlets: chop the onion, herbs, add the remaining ingredients to the minced meat.
2. For the sauce, finely chop the onion and garlic and fry them in a mixture of butter and olive oil.
3. Pour in the juice and broth and bring everything to a boil.
4. Form cutlets with wet hands and place them in the oven for 40 minutes at 180°C.
5. Serve hot with lemon sauce and green salad.

Calorie content – ​​120 kcal/100 g.

With steamed cheese in a slow cooker

Cutlets like these are a great option for a children's lunch.

1. Turkey fillet – 600 gr.
2. Onion – 200 gr.
3. Hard cheese – 120 gr.
4. Quail eggs – 4 pcs.

Step-by-step instruction:

1. Grind the turkey 2-3 times.
2. Add finely chopped onion, grated cheese and eggs to the minced meat. Lightly salt.
3. Pour water into the steamer.
4. Form small patties and place them on the grill of the appliance.
5. Set a timer for 40 minutes.

Calorie content – ​​154 kcal/100 g.

With spinach

This dish is perfect for a light diet dinner.

Step-by-step instruction:

1. Pour boiling water over spinach. After 5 minutes, drain the water, squeeze out the leaves and chop them finely.
2. Grind the flakes into flour. Pass the meat through a meat grinder and add all ingredients to the minced meat.
3. Form meatballs and place them in the steamer basket.
4. Set a timer for 35 minutes.

To enrich the taste, the minced meat can be seasoned with a pinch of nutmeg.

Calorie content – ​​110 kcal/100 g.

With carrot juice

This dish is distinguished not only by its delicate taste, but also by its original color.

1. Minced poultry meat – 500 gr.
2. Egg – 1 pc.
3. Freshly squeezed carrot juice – 50 ml.
4. Ground bran – 30 gr.
5. Spices.
6. Greenery.

Step-by-step instruction:

1. Finely chop the greens.
2. Mix all ingredients, add spices.
3. Form cutlets and place them in the oven for 40 minutes (170°C) under foil.
4. Serve with low-fat sour cream.

Calorie content – ​​115 kcal/100 g.

With cabbage

An alternative to this recipe can be cutlets with zucchini.

1. Turkey fillet – 500 gr.
2. Carrots – 100 gr.
3. White cabbage – 250 gr.
4. Ginger – 10 gr.
5. Garlic – 2 cloves.
6. Water – 60 ml.
7. Egg – 1 pc.

Step-by-step instruction:

1. Grind meat, cabbage, onion and garlic.
2. Grate the carrots and ginger on a fine grater and add them to the meat and vegetable mixture.
3. Send the egg and cold water there.
4. Mix the cutlet mixture well and form meatballs.
5. Place the pieces in the steamer basket, pour water into the device and steam for 45 minutes.

Calorie content – ​​89 kcal/100 g.

Unusual schnitzel

It’s hard to even imagine the variety of turkey dishes. The culinary world ranges from whole roasted poultry to pasta, schnitzels, cutlets and even pies. You can feed your household a tasty and satisfying meal with easy-to-prepare schnitzel. An excellent side dish for it is fresh vegetables. For this dish you will need sirloin, preferably chilled.

Ingredients:

• fresh frozen turkey loin – 700 g;
• wheat flour - one glass;
• selected chicken eggs - two pieces;
• refined vegetable oil;
• breadcrumbs - one glass;
• salt, seasonings.

Preparation:

1. First, thoroughly rinse the turkey loin and dry it with paper towels.
2. Cut the fillet into large pieces.

3. Next, cover each piece with thick polyethylene and beat it off.

4. Rub the meat pieces with salt and seasonings.

5. Add a little refined vegetable oil, mix and place in the refrigerator for a third of an hour.
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6. Break raw chicken eggs into a bowl. Beat them into a homogeneous mass.

7. Pour sifted flour and breadcrumbs into different plates.

8. Immediately pour refined vegetable oil into the frying pan and heat it thoroughly.
9. The highlight of this dish will be the double breading. First, roll a piece of turkey in flour breading, then in egg and finally in breadcrumbs. Once again we repeat these steps step by step.

10. Fry in a frying pan until an amber crust appears. This will take a few minutes.

11. Then turn over and continue frying until done.

12. Place the schnitzel on a paper towel to remove excess oil.
13. Serve warm with a side dish.

Main conclusions

Light turkey cutlets can decorate any menu: from holiday to dietary. The ability to combine ingredients and cooking methods will allow you to create a wide variety of dishes.

1. Turkey is rich in microelements, amino acids and protein.
2. The meat of this bird is more than 90% digestible and contains only 120-140 kcal per 100 grams.
3. The main contraindications for use are allergic reactions and poor protein digestibility.
4. Diet cutlets are prepared without bread, but to improve juiciness, it is permissible to add vegetables and crushed ice to the minced meat.
5. There are several ways to prepare dietary dishes, but the most optimal is steaming.

Even a novice cook can easily prepare turkey cutlets. A properly prepared dish will not only help you lose weight, but also improve your immunity, memory, and appearance.

Turkey meat has a rich composition and low energy value, so it is included in many diets, both health and weight loss. Cooking cutlets is a great way to make meat not only tasty, but also easy to dose, which is important for correctly calculating calories consumed. Let's look at the caloric content and nutritional value of turkey cutlets.

Turkey fried, boiled, baked

The energy value may vary depending on what kind of meat is chosen (red or white), as well as on the method of heat treatment. This should be taken into account when dieting. Boiled turkey fillet has the lowest calorie content - about 130 kcal, and steamed turkey fillet - only 90 kcal. Stewing and baking are also the best ways to prepare meat when creating a healthy diet (120 and 160 kcal, respectively).

Fried turkey with a calorie content of 165 kcal can be included in the menu when losing weight, but in small quantities.

Nutritionists advise making poultry cutlets, quenelles and zraza, since the value of the finished dish does not exceed 150 kcal. White poultry meat without skin is an excellent source of energy for active people: digestion slows down and the feeling of fullness remains for a long time. Compare with from our publication.

Peculiarities

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

The proportions given in the article will help you carefully dose the calories entering your body. You will only need to weigh one cutlet from your batch, after which you can use the data provided to calculate your daily diet. Over time, you will learn to make identical cutlets every time, which will eliminate the weighing procedure altogether.

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

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

It is not necessary to bread the turkey cutlets, but if you still want to do it, you will need about 50 grams of cornmeal or breadcrumbs in addition. Many housewives also add potatoes or white bread pre-soaked in milk to the minced meat. By the way, using milk you can also increase the softness of the minced meat, especially if you used rather coarse parts of the carcass to prepare it. If you find the resulting patties too dry, try omitting the eggs from the recipe or using only separated yolks instead of whole foods. Another way to make cutlets less dry is to simmer them in a frying pan with water and butter.

Not only standard salt and ground black pepper are suitable as spices for minced meat, but also more exotic options such as ground rosemary, dill, Provençal herbs, basil, parsley and other types of herbs.

At the same time, adding 1-2 teaspoons of olive oil will help make the minced meat softer and give it more refinement. In this quantity, it will have almost no effect on the calorie content of the resulting dish.

Diet turkey cutlets

Ingredients:

1. Turkey breast fillet – 500 g
2. Medium onion – 100 g
3. Corn flour for breading – 25 g
4. Egg – 1 pc.
5. Sunflower oil for frying – 100 g
6. Dried spices: parsley, herbes de Provence, a pinch of ground rosemary.

Please note that 100 grams of frying oil is the net weight used, without any remaining oil in the pan.

Total in finished cutlets: 1524 kcal, proteins 106.4 g, fats 109.9 g, carbohydrates 26.2 g

Divide the indicators by the number of cutlets.

I got 11 large cutlets (8-9 cm long). One cutlet contains about 139 kcal.

Quite low in calories for a fried dish. If combined with vegetables as a side dish, it is quite suitable for those watching their weight.

If you prepare steamed cutlets without breading, the calorie content of all cutlets will be only 542 kcal; if you make 10 cutlets, one will have about 54 kcal.

Preparation:

1. Grind the meat and onions in a meat grinder.

2. Add egg, salt, pepper, spices and be sure to water. Without water, the cutlets will be tough. There is enough water so that you can spoon the cutlets onto a plate with flour for breading. Mix the minced meat thoroughly, you can beat it lightly with a fork.

3. Form cutlets: Place a heaping tablespoon of minced meat on a plate with flour, carefully turn over. Shape into a thin long cutlet.

It is better not to make a thick layer of breading from corn flour, it turns out rough.

4. Fry over medium heat. Turn over when the top of the cutlet changes color.

Do not fry over low heat; the cutlets will turn out drier.

How to make cutlets more tender

• Add raw potatoes to the minced meat, roll them together with the meat (this will add very few calories), you can add a piece of dry white bun soaked in milk;
• Instead of a whole egg, use two yolks. Many people cook cutlets without eggs at all, explaining that eggs make the cutlets dry. I usually make minced meat only with yolks;
• Dry cutlets can be fixed by simmering them in a frying pan in a small amount of water with a piece of butter.

Composition and calorie content

The BJU formula adopted for assessing the nutritional value of products for a dish fried with oil (vegetable or butter) 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, turkey meat 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 the BJU also changes, which for 100 g of product takes on the following form:

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

The BJU formula for a dish prepared 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 beneficial substances contained in raw meat.

Calorie table per 100 grams

A detailed table of caloric content per 100 g will help you determine with maximum accuracy what the nutritional value of different parts of poultry meat is when drawing up a dietary menu.

The possibility of frequent consumption of the product in question is due to its low fat content. The good digestibility of poultry meat, nutritional value and pleasant taste make it indispensable for weight loss.

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 of the festive table on Thanksgiving Day. Those who watch their diet often give preference to turkey meat, since it is the most dietary among others. There are many ways to prepare the meat of this bird, with different energy values. What are the calorie content of turkey cutlets?

Benefit

As you know, fresh turkey contains:

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

Among the macro- and microelements present in the product, high 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.

During the frying process, the content of vitamins and nutrients in the product decreases noticeably, but even fried turkey meat remains a valuable source of B vitamins, phosphorus and selenium.

A huge advantage of 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 nervous system and helps fight insomnia. Vitamin B12 improves cognitive abilities. The high amount of phosphorus contained in turkey dishes helps improve the condition of bones, teeth and hair. A high selenium content has a beneficial effect on thyroid function and reduces the risk of developing cancer.

The high content of protein, vitamins and microelements with low calorie content allows us to recommend turkey cutlets (especially steamed) for inclusion in diets for weight loss. Vitamins B3 and B6 included in the product help normalize intestinal function and accelerate metabolism, which allows you to quickly lose extra pounds. And niacin helps neutralize the small amount of cholesterol that is still present in turkey meat. Another advantage of the high concentration of proteins in the product is the acceleration of muscle growth and increased endurance. Thanks to this, turkey cutlets are often found in sports diets.

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

Harm

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

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

Eating steamed cutlets is associated with significantly less risk than including fried foods in the diet. This is explained by the fact that no vegetable oil is used in their preparation, which means they contain significantly fewer carcinogenic substances.

To learn how to cook juicy chopped turkey cutlets, watch the following video.