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Calorie content of baked turkey cutlets. Turkey Cutlets Recipe

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%

Why is turkey cutlets with vegetables useful?

  • 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 a 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, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the 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, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to looseness and bleeding of the gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
  • Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in blood clotting time, a lowered content of prothrombin in the blood.
  • Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
  • Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a 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 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 effect of insulin. Deficiency leads to decreased glucose tolerance.
  • Zinc is a part of more than 300 enzymes, participates in the processes of synthesis and decomposition 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 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 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 Thanksgiving festive table. Those who monitor their diet often prefer turkey meat, since it is the most dietary among others. There are many ways to cook this poultry meat with different energy values. What is the calorie content of turkey cutlets.

The content of nutrients in poultry meat

The basis of turkey is protein that is easily digestible by the body. The brisket contains more than 90% of it. Do not 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 g of product), they are rich in vitamins and microelements. Such as iron, calcium, magnesium, vitamins PP, A, B, C, E. Turkey meat in large quantities contains copper and sodium.

Due to the high content of various nutrients in meat, it has a beneficial effect on the work of the brain and helps to improve sleep. It should be noted the positive effect of turkey on the cardiovascular, bone and nervous systems.

What determines the energy value of meat

There are many ways to cook turkey in recipe sources. The calorie content of turkey cutlets, like other dishes made from this meat, have different energy values. This is because different parts of the turkey have different calories per se. The breast is the most dietary. It, like 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 a dish

The calorie content of turkey cutlets may vary depending on the meat used, the additional ingredients and the cooking method. For example, a grilled cheese dish will contain more calories than oven-baked or steamed ones.

In addition, the amount of calories consumed depends on the size of the cutlets and how many of them were eaten.

Those who especially monitor their health or want to lose weight should introduce steamed turkey cutlets into 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 ingredients is the side dish, which is served with the cutlets. Preference should be given to vegetables cooked using a minimal amount of oil. Turkey goes well with fresh vegetables. Such a duet can be called not only tasty, but also useful.

Turkey meat is considered to be 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 there is even gold. Diet turkey cutlets can be found in the diet of those who are losing weight, adherents of a healthy lifestyle, children and people with a variety of diseases. The only drawback is the high price, in comparison with the usual chicken.

Turkey for diet, weight loss and proper nutrition

The most important advantage of this poultry meat is its chemical composition. It contains:

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

As for the harm when eating this meat, it is practically nonexistent. The exceptions are allergic reactions and poor protein tolerance (in the case of kidney disease).

Important! Turkey meat is absorbed by 95%. According to this indicator, it surpasses even a chicken.

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How to cook minced meat 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 the calorie content, which is unacceptable in the case of a diet.

You can increase the juiciness and improve the consistency of minced meat using the following products:


The correct way of cooking will help preserve the cutlet juice. To do this, you should not grind the meat in a meat grinder or in a blender, but finely chop it with a knife. Retention of the juice will allow the use of breading. Diet 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 foods used is important, but also the way of cooking.

In the oven

Baking is one of the healthiest cooking methods.

  1. Minced turkey breast - 700 gr.
  2. Onions - 300 gr.
  3. Carrots - 1 pc.
  4. Dry garlic - 20 gr.
  5. Sour cream 10% - 40 gr.

Step-by-step instruction:


The hot dish is best served with a vegetable salad.

Calorie content - 90 kcal / 100 g.

In a multicooker

  1. Turkey breast - 400 gr.
  2. Egg - 1 pc.
  3. Bulb onions - 200 gr.
  4. Natural yogurt - 30 gr.
  5. Oyster mushrooms - 150 gr.

Step-by-step instruction:

  1. Grind poultry fillets and onions in a meat grinder, finely chop oyster mushrooms.
  2. Add egg, mushrooms, yogurt and spices to the minced meat.
  3. With wet hands, mold cutlets or meatballs and put them in the multicooker basket.
  4. Pour water into the multicooker (up to the desired mark), 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 (in a double boiler and without)

  1. Turkey meat - 600 gr.
  2. Onions - 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, cereals and eggs. Mix everything well.
  3. Pour water into a double boiler, form meatballs with wet hands and put 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 steaming insert.

In the first case, the gauze is carefully fixed along the edges of the pan with water and the meat pieces are laid on it. From above, the structure is covered with a lid. In the second, they simply put a colander so that the boiling water does not reach its bottom. As for the liner, it is installed in the same way as a colander, but at the same time it can be folded, which makes it convenient to store.

Caloric content - 111 kcal / 100 g.

In a frying pan

Frying is not the best choice for a diet. However, in rare cases, you can pamper yourself with delicious cutlets with an appetizing crust.

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

Step-by-step instruction:


Caloric content - 165 kcal / 100 g.

The smaller the cutlets, the faster they will fry.

Rice cutlets

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

Step-by-step instruction:

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

Caloric 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 branches.
  4. Garlic - 2 wedges.
  5. Onions - 200 gr.
  6. Lemon juice - 50 ml.
  7. Chicken broth - 120 ml.
  8. Salt.

For 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 juice, broth and bring everything to a boil.
  4. Form cutlets with wet hands and send them to 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

These cutlets are a great option for a kid's lunch.

  1. Turkey fillet - 600 gr.
  2. Onions - 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. Salt lightly.
  3. Pour water into the steamer.
  4. Form small patties and place them on the wire shelf.
  5. Set a timer for 40 minutes.

Calorie content - 154 kcal / 100 g.

With spinach

This dish is perfect for a light dietary dinner.


Step-by-step instruction:

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

On carrot juice

This dish differs not only in its delicate taste, but also in 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. Greens.

Step-by-step instruction:

  1. Chop the herbs finely.
  2. Mix all ingredients, add spices.
  3. Form the patties and place them in the oven for 40 minutes (170 ° C) under the foil.
  4. Serve with skimmed 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 wedges.
  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, add them to the meat-and-vegetable mixture.
  3. Send an egg and cold water there.
  4. Mix the cutlet mass well and form the meatballs.
  5. Put the workpieces in the basket of the steamer, pour water into the appliance and cook for a couple of 45 minutes.

Calorie content - 89 kcal / 100 g.

Useful video

Main conclusions

Light turkey cutlets can decorate any menu: from festive to dietary. The possibility of combining ingredients and cooking methods will allow you to create dishes of the most varied taste.

  1. Turkey is rich in trace elements, amino acids and protein.
  2. The meat of this bird is digested by more than 90%, and contains only 120-140 kcal per 100 g.
  3. The main contraindications for use are an allergic reaction and poor protein absorption.
  4. Diet cutlets are prepared without bread, however, to improve juiciness, it is permissible to add vegetables and crushed ice to the minced meat.
  5. There are several ways to prepare dietary meals, but the most optimal is steam cooking.

Turkey cutlets can be easily prepared even by a novice cook. A properly made dish will help not only get rid of excess weight, but also improve immunity, memory, and appearance.

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%

Why is fried turkey cutlets useful?

  • 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. Lack of pantothenic acid can lead to damage to the skin and mucous membranes.
  • Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the 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 B12 plays an important role in the metabolism and conversion of amino acids. Folate and vitamin B12 are interrelated vitamins and are involved in hematopoiesis. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
  • Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
  • Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
  • Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
  • 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-Beck's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), hereditary thrombasthenia.
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You can see a complete guide to the most useful products in the appendix.

Turkey meat is rich in composition and low in 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 the correct calculation of calories consumed. Consider the calorie content and nutritional value of turkey cutlets.

Peculiarities

The traditional method of making cutlets from any type of meat is frying them, sometimes followed by stewing. However, many healthy food lovers prefer to use a steamed dish instead of fried cutlets.

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 obtained, 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 the general rules. Standard proportions of minced turkey meat (you can cook from fillet, breast or any other part of the carcass):

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

Breeding turkey patties is optional, but if you do want to do it, you will need about 50 grams of corn flour or bread crumbs in addition. Many housewives also add potatoes or white bread pre-soaked in milk to minced meat. By the way, with the help of milk, you can also increase the softness of the minced meat, especially if you took rather coarse parts of the carcass to prepare it. If you find the resulting patties too dry, try eliminating eggs from the recipe or using only separated yolks instead of whole foods. Another way to make the patties less dry is to stew them in a skillet with water and butter.

As spices for minced meat, not only standard salt and ground black pepper are suitable, but also more exotic options such as ground rosemary, dill, Provencal 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 sophistication. In such an amount, it will hardly affect the calorie content of the resulting dish.

Composition and calorie content

The BZHU formula adopted for assessing the nutritional value of products for a dish fried with butter (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 BZHU also changes, which for 100 g of the product takes on the following form:

  • 17 g protein;
  • 7 g fat;
  • 6 g of 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 in their composition most of the vitamins and other useful substances contained in raw meat.

Benefit

As you know, fresh turkey meat contains:

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

Among the macro- and microelements present in the product, a 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 is noticeably reduced, but even fried turkey meat 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 to fight insomnia. Vitamin B12 improves cognitive performance. The high amount of phosphorus in turkey foods helps to improve the health of bones, teeth and hair. The high content of selenium has a beneficial effect on the function of the thyroid gland and reduces the risk of developing cancer.

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

Harm

The philosophy of proper nutrition (PP) 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 method of preparation, will be the presence of any kidney disease - from mild inflammation to kidney failure. This is due to the very high protein content in turkey meat, which puts additional stress 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.

Eating steamed cutlets is significantly less risky than eating fried foods. This is due to the fact that vegetable oil is not used in their preparation, which means that they contain significantly less carcinogenic substances.

For information on how to cook juicy chopped turkey cutlets, see the next video.