If you think white meat from chicken is already healthy, without the skin on and baked, not fried, then you’d love turkey even more. It’s another white meat, a good ingredient to be part of a low fat menu. Healthy turkey recipes abound, from whole roasted turkey, slow cooker turkey, and turkey parts like breast and thigh which can be cooked as is or cut up and mixed into other healthy turkey recipes.
Turkey is labelled as a healthier alternative to chicken and red meat because of its nutritional content. Figures from the United States Department of Agriculture (USDA) indicate that a serving of whole roasted turkey is lower in calories compared to chicken. Turkey only has 170 calories, from which 70 calories are from fat. In contrast, whole roasted chicken has 200 calories, from which 100 calories are from fat. Total fat content of turkey is only 8 grams compared to the 11 grams in chicken. Clearly, turkey is the leaner choice.
If you want even lower calories, cook some healthy turkey breast as a roast. It only has 160 calories per serving, from which 60 calories are from fat. Aside from being lower in fat, turkey is also lower in sodium at only 55 grams compared to the 70 grams in chicken. That makes turkey a good ingredient for the meals of those needing low sodium, as long as the added salt and seasonings would also be less. These additions come from gravy and glazes poured or served with healthy turkey recipes.
Whole roasted turkey has higher protein (24g) and iron content (8%) compared to chicken, which only has 23 g protein and 6% iron. That makes it a notch higher in nutrition than chicken. a serving of turkey provides folic acid, selenium, as well as vitamins B, B1, B6, zinc and potassium.
When making your healthy turkey recipes, make sure you use healthy cooking methods as well. Bake, broil, sauté or slow cook the turkey meat. Use just enough oil if needed, so you don’t add unnecessary fats into your already healthy turkey recipes. Make use of citrus and citrus rinds when flavoring your healthy turkey recipe. Slather it with olive oil instead of butter. Should you need to accompany the turkey with gravy and glazes, use less salt and sugar in the mixture. Lastly, make side dishes that complement your healthy turkey recipes. Use a lot of vegetables, grains and berries to enrich the nutrients of the roasted turkey on your dinner table.