Use in the kitchen
The Turkey breast it is a food of animal origin with a high protein content, low in lipids and without carbohydrates. Thanks to these peculiarities, turkey breast (like chicken breast) is one of the most used foods in low-calorie slimming diets, in high-protein diets aimed at bodybuilding and in diets against hypercholesterolemia. More generally, turkey breast is a food that "fits" easily into any diet (with some exceptions such as: serious pathologies, such as renal insufficiency, or specific allergies).
Strips of Turkey with Figs and Almonds
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Cooking
Contrary to what many believe, to prepare a sufficiently soft turkey breast it is NOT necessary to use generous amounts of added fat; in fact, the consistency of cooked meat is compromised above all by its dehydration and by protein modification, but not by the escape of lipids; the cooking method that makes turkey breast more stringy is EXCESSIVE charcoal grilling, since radiation and convection deprive the food of all its liquid components (read the article: Cooking techniques (or systems) ); frying and grilling, on the other hand, are the most suitable methods for the packaging of turkey breast. frying and grilling have the same physical effect on the turkey breast: the formation of a crust (protein) on the outside of the food that prevents the liquid contained inside from escaping. A very high temperature and extremely short cooking times are therefore required to cook the turkey breast; however, we remind our kind users that, to do all this, it is necessary to cut the turkey breast steaks so that their thickness does NOT exceed 1.0-1.5cm.
ATTENTION! Methods of cooking turkey breast too violently can increase the risk of the formation of toxic molecules; read the articles: cooking proteins - cooking fats.
Practical advice to avoid making a fool of yourself when preparing natural turkey breast, grilled, grilled or in a pan: having guests for dinner, it may happen that one of them has special dietary needs; generally, instead of any dish, the most popular food is turkey (or chicken) breast but, on the other hand, it is also the "most complicated food to make palatable through" natural "cooking. As we have seen, the biggest problem is the hard and stringy consistency that the turkey breast acquires during cooking; nothing easier to remedy. In this case we proceed with the packaging of the well known paillard, a meat-based dish which, by definition, must be well cooked (NB. no more than 2-3 minutes are sufficient) and very thin; the thickness is less than 0.5cm and as such facilitates chewing by compensating the most decisive consistency. By combining a mayonnaise with yoghurt or a green sauce with parsley, the game is done.
The most avid consumers of turkey breast could develop, over time, a sort of addiction to the taste; I therefore suggest to use marinades in wine (of different types) or in citrus juice, and the dressing with various spices (rosemary, thyme, marjoram, lemon verbena, lemon thyme, savory, sage, mint, lemon balm, bay leaf, black pepper, pepper rose, green pepper, chilli curry, turmeric, cumin, coriander, laurel berries, juniper berries etc.).
Nutritional Properties
The turkey breast is an inexpensive and easy to contextualize ingredient, both for accompanying first courses and for filling sandwiches; this is because, similarly to chicken breast:
increases the plastic intake and effectively compensates the protein value of cereals or legumes MA, being lean and Without skin, does not significantly affect the fat balance and the amount of cholesterol.
Nutritional values (per 100 g of edible portion)
Turkey breast provides several vitamins: especially niacin (vit. PP), pyridoxine (vit. B6) and cobalamin (B12); there are also: thiamine (vit. B1), riboflavin (vit. B2) and pantothenic acid (B5).
Good quantities of the mineral salts characteristic of meat (both white and red) are appreciated, therefore iron (Fe - type heme), phosphorus (P) and zinc (Zn); small doses of selenium (Se) are also present.
The total energy intake of turkey breast corresponds to 107kcal / g (source INRAN), divided into: 95% from proteins and 5% from lipids (1/3 saturated and 2/3 unsaturated - about 1/3 monounsaturated and 1 / 3 polyunsaturated). The so-called limiting amino acid, since it is less present among the essentials, is tryptophan followed by cystine; as regards the others, in descending order, the most concentrated are: glutamic acid, aspartic acid, lysine, leucine and arginine. Among the fatty acids, C16: 0 (palmitic), C18: 1 (oleic) and C18: 2 (linoleic acid) stand out above all; the ratio between polyunsaturated and saturated fatty acids is equal to 0.9, while cholesterol plays an almost marginal role with its 50mg / 100g.
Turkey breast: with or without skin?
ATTENTION! When choosing turkey breast at the supermarket, it is common to come across cheaper packages still to be cut and WITH SKIN; in this case, we remind consumers that, to ensure that the turkey breast (in the dish) has the least amount of lipids and cholesterol possible, it should be cooked WITHOUT the skin (except in the grilled method with embers). This trick is crucial because it allows you to cook the food without the fats that are widely contained in the animal's tagumentary apparatus and that are released from it through cooking; eat a turkey breast "with skin", compared to the analogous "without" determines a significant increase in the intake of triglycerides and cholesterol while, eliminating it AFTER cooking, therefore directly on the plate (following preparation in a pan), part of the fat will remain in the dish.
Role in the diet
Being particularly lean, turkey breast (like chicken breast) allows you to draw on more valuable food sources of fats, maintaining a correct nutritional distribution of the diet; a prime example is the "RAW extra virgin olive oil, cold-pressed and NOT hydrogenated vegetable oils but rich in polyunsaturated fatty acids (grape seed, walnut, kiwi, flax, etc.), dried fruit (achenes such as walnuts, almonds, pine nuts etc.) and, separately, also krill oil supplements.
NB. The turkey breast, in the diet, has an essentially plastic function (since it contains mainly proteins), therefore, being devoid of typical vegetable nutrients (fibers, antioxidants, typical vegetable electrolytes and other functional molecules) it should be contextualized in the diet in a manner balanced or at least weighted.
Turkey breast: how to choose it
The turkey breast is a fairly cheap food even if, similarly to other foods, what determines the possible increase in price is the quality factor associated with the costs of the production cycle. The most expensive turkey breast is the organic one, while the on average defined tastier, but less expensive, is the home-made. On the other hand, if the difference in the lifestyle of the animal deeply affects the taste of its meat, it does not mean that it also makes it safer! lovers of natural food try to obtain supplies from small domestic (non-certified) turkey breeders; this habit, which will satisfy the user's palate, at the same time subjects him to an increase in the risk of contagion due to: food poisoning, parasitosis, etc. On the other hand, the "recently" turkey breast boasts questionable organoleptic-gustatory (and chemical) characteristics. Therefore, it is advisable to prefer certified foods that derive from the processing of animals raised on the ground and in an extensive manner. Furthermore, if it does not burden the family economy excessively, the choice of a guaranteed organic turkey breast could certainly be the right compromise.
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