The broth is an indispensable dish. Based on it, you can cook a delicious soup - any one you want. It can also be used to make various sauces. And finally, it can be boiled for the purpose of consumption in its pure form. The calorie content of broth cooked from lean meat is low, so it can be consumed even by losing weight. Also, this dish is great for baby food. In other words, this is an almost indispensable dish, the recipe of which is useful in many cases.

How many calories in broth

This is a rather difficult question. After all, the calorie content of a broth, for example, from a chicken, can vary depending on various factors: what part of the carcass do you use (a dish from the breast will be “more dietary” than from a chicken leg or a whole bird), whether they removed the skin from it, took a soup chicken or a broiler , which recipe was chosen ... Therefore, we offer you average numbers. And then we will tell you what to do to reduce the number of calories.

Broth calories per 100 grams:

To get a low-calorie dish, boil the broth should be from skinless chicken / turkey or lean beef (veal) on the bone. But chicken fillet is not the best option. Of course, the calorie content of the dish will be minimal, but the aroma and taste will also be minimal. If you need broth from the breast, then take it at least with a bone. It will be more fragrant.

The calorie content of the broth can be reduced by boiling it in the "second" water. This means that you need to pour cold water over the meat, let it boil. Drain the liquid, pour the meat with new cold water and cook until tender. This recipe is suitable for patients: the dish will be light and low-fat. In addition, fat can be skimmed off the surface of the broth with a spoon throughout the cooking process.

Broths can be prepared from meat, fish, mushrooms, vegetables, and even just roots. Whatever ingredient you take, there will definitely be a suitable recipe, and more than one. But the most delicious and nutritious decoctions are obtained from meat or poultry. They are, if I may say so, more multifunctional. It is unlikely that someone will drink a decoction of mushrooms or roots in its pure form. But meat - easily. Therefore, we will master the preparation of broths from meat or poultry. You will get a "general" recipe that is easy to "tailor" to your needs.

What can broth be made from?

In fact, from anything. It depends, first of all, on what calorie content of the broth you want to get. The more "dietary" the dish you need, the less fat the meat should be.

As "raw materials" are suitable:

In general, any “raw material” is suitable, even such exotic for us as venison, elk, horse meat, ostrich meat. The most delicious broth will turn out if you cook meat with a bone. Even if the recipe suggests taking just a piece of meat, the bones will never hurt. It is they who give the broth a rich aroma. You can cook the broth and only on the bones, without large pieces of meat. The dish will be no less tasty. And here there is a little trick, one might say, a special recipe. To obtain a more pleasant, interesting and rich taste and almost perfect transparency of the bone broth (lamb, beef or pork), it is recommended to slightly bake until lightly browned in the oven (temperature 200-220 degrees). There is no need to add additional fat when baking. And then you should cook the bones as usual.

Secrets that improve results

There are a few secrets that not every recipe will tell you. However, it is useful to know them: with their help, you will achieve the best taste and healthy qualities of the dish. For some, some of these secrets are obvious, for someone (for example, novice housewives) they can become a revelation.

1. To make the broth rich, the meat must be poured with cold water. If you need to get tasty meat, and the qualities of the broth are secondary, then the raw materials are placed in boiling water.
2. Far from one recipe “advises” to salt the broth after boiling or even at the end of cooking. In fact, it is better to add salt at the very beginning, in cold water. It will help to “pull out” useful, flavoring and aromatic substances from the meat.
3. Boil the broth should be on low heat, avoiding strong seething. Let it boil just a little.
4. In order for the broth to turn out transparent and without impurities, it is necessary to remove the foam formed on its surface in a timely manner. It does not affect the taste, but spoils the appearance of the dish.
5. Under the lid, the broth is cooked only until it boils. After boiling - without it or with a raised lid.
6. During cooking, do not add water to the pan, this worsens the taste. Try to initially correctly calculate the amount of liquid.

And now we will learn how to cook a good broth.

General Recipe

This broth can be cooked both for making soups, sauces, risotto and other dishes, and for independent use. You are free to add any spices, roots, herbs to it, or get by with a minimum of seasonings (or without them at all). We offer the most common version of the "broth spice set". And you can change it to your liking.

Cooking time: from 1 hour to 6 hours (depending on raw materials).

Servings Per Container: 8-10.

Ingredients:

• 800-1000 grams of meat, preferably with bones (chicken, turkey, beef, pork, lamb, etc.), if you take only bones, then you need less - 500-700 grams;
• 2-3 liters of water;
• 1-2 bulbs;
• 1-2 carrots;
• roots (parsley, celery, parsnips);
• spices to taste (peppercorns, bay leaf, etc.);
• salt.

Cooking

1. Wash the meat well. If desired or necessary (for example, it does not fit well into the pan), cut into pieces.
2. Put the saucepan, fill with cold water, salt. Bring to a boil under the lid.
3. Let's take off the foam. Put the onions and carrots (whole or cut in half), roots, lower the heat and cook at a low boil. Broiler is cooked for about an hour, soup chicken, duck, turkey and rabbit - 1.5-2 hours, pork, lamb and beef - 3-4 hours, and bones can be cooked for about 5-6 hours. After about an hour, we will take out the vegetables and roots and throw them away.
4. 5-10 minutes before readiness, put pepper, bay leaf and other spices. They are usually not put in chicken broth.
5. Strain the finished broth.

You can submit! Or use the broth for other dishes. In addition, it can be frozen for future use.

How to serve the broth

If you want to use this dish on its own, you can serve it:

Often the broth is seasoned with an egg. Eggs can be hard-boiled, finely chopped and put on plates. Or pour raw directly into the pan. It is done like this: the eggs are beaten, mixed with a small amount of cold broth or water. Then little by little, in a thin stream, pour into a pan with boiling broth. Don't forget to stir regularly! Now the pan can be removed from the heat.

Broth is an incredibly healthy and nutritious dish. Cook it often, especially if there are children in the house. Also uh This dish can be eaten with colds and other diseases.

In contact with

Turkey meat is considered one of the most important meat products, it contains very little fat and is similar in properties to rabbit meat. It is not only tasty, but also an extremely healthy product, enriched with vitamins, useful micro and macro elements. At the same time, the calorie content of turkey is low, so the product is widely used in the preparation of dietary dishes.

Chemical composition

Like many other meat products, turkey contains many vitamins from group B, as well as A and K. In addition, it contains trace elements important for the health of children and adults, namely: potassium, calcium, phosphorus, magnesium and many other nutrients substances that play an important role in the vital processes of all organs and tissues in the body. So, the presence of calcium and phosphorus helps to strengthen the musculoskeletal system, and B vitamins regulate brain activity and ensure proper metabolism; vitamin K strengthens the vascular walls, and retinol improves visual acuity.

It is noteworthy that the amount of phosphorus required for bone growth and maintaining the functional state of the joints in turkey is the same as in red fish and much more than in all other types of meat.

If we go to the numbers, they look like this:

Vitamins (per 100 g of product):

• retinol (vitamin A) - 10 mcg (1% of the daily intake);
• thiamine (vitamin B1) - 0.05 mcg (3%);
• riboflavin (vitamin B2) - 0.22 mcg (12%);
• niacin (vitamin B3) - 13.0-13.4 mcg (65-67%);
• pantothenic acid (vitamin B5) - 0.63-0.66 mcg (12-15%);
• pyridoxine (vitamin B6) - 0.32-0.35 mcg (18%);
• folic acid (vitamin B9) - 9.5 mcg (2%);
• tocopherol (vitamin E) - 0.3 mcg (3%).

Minerals (per 100 g of product):

• potassium - 200–210 mcg (1% of the daily intake);
• calcium - 10-13 mcg (4-5%);
• magnesium - 18–20 mcg (5–6%);
• phosphorus - 200 mcg (20%);
• sodium - 85–90 mcg (6–7%);
• iron - 1.3-1.5 mcg (9-11%);
• zinc - 2.3-2.5 mcg (20%);
• copper - 90-95 mcg (9-10%);
• sulfur - 245–250 mcg (20+-25%);
• chromium - 10-11 mcg (20-22%);
• manganese - 0.01 μg (1.5%).

Amino acids (per 100 g of product):

• tryptophan - 330 mg (130% of the daily intake);
• isoleucine - 355-960 mg (47%);
• valine - 925 mg (25%);
• threonine - 875 mg (155%);
• leucine - 1595 mg (33%);
• lysine - 1650 mg (105%);
• methionine - 500 mg (40%);
• phenylalanine - 800-810 mg (42%);
• argedin - 1180 mg (25%);
• histidine - 550 mg (40%).

calories

On average, the calorie content of turkey is 197 kilocalories for every 100 g of the finished product. If you cook the carcass with the skin, this parameter will be much higher - up to 220 kcal.

You also need to understand that different parts of the carcass have different energy values, so the number of kilocalories they have varies greatly. Suppose the calorie content of the breast of this bird without the skin is only 84 kcal, while the thighs and drumsticks have a much higher energy value, which reaches 145 kcal; the corresponding indicator for wings is even higher - it is approximately 167 kcal per 100 g of boiled product.

The calorie content of turkey meat also varies significantly depending on the method of its preparation. For example, breast meat:

• boiled - 84 kcal;
• steamed - 85 kcal;
• stew - 115–118 kcal;
• fried - 170 kcal;
• baked on the grill and grill - 185 kcal.

White meat due to its reduced calorie content is often included in baby food; however, red leg meat can also be consumed by people seeking to get rid of unnecessary kilograms, however, for this it is worth choosing a product without skin. And, of course, the boiled, stewed and steamed product corresponds to the principles of proper nutrition.

Dishes fried on the stove, barbecue and grill cannot be called dietary.

A protein diet based on turkey meat is very effective, however, here you should follow a few rules:

• it is forbidden to diet for more than 10 days;
• white poultry meat is recommended to be consumed for lunch, as well as dinner, that is, you need to use this meat during the day and in the evening;
• they combine turkey with fresh, stewed and baked vegetables: it is best to cook carrots, corn and green peas; rice should be preferred from cereals;
• with a protein diet on turkey meat, you should definitely include kefir in the diet, as well as a large amount of water, otherwise problems with intestinal motility and digestion may occur.

Keep in mind that people suffering from kidney failure are often not recommended to eat turkey meat: an increased concentration of protein in it can significantly exacerbate the course of the disease.

The nutritional value

CBJU turkeys are balanced. There are no carbohydrates in turkey meat, and only veal can be compared with poultry in terms of fat content. There is very little bad cholesterol in the product - no more than 75 mg for every 100 g of product. This is a rather low figure, which is why turkey is recommended for people suffering from morbid obesity and atherosclerosis.

But the protein content in turkey, on the contrary, is high, and in a form that is easy for the human body: it has been proven that protein from this product is absorbed by 94 percent or more, this figure is higher than that of rabbit meat and chicken. That is why when eating turkey, a feeling of satiety comes much faster and lasts longer than when taking other types of meat. Turkey meat is rich in polyunsaturated fatty acids, which have a beneficial effect on the functioning of the heart, blood vessels and brain.

The ratio of proteins and fats in turkey pulp varies depending on the technology of preparation of the product; so, BJU per 100 g of the product leaves:

• boiled - 20/6/0;
• in stew - 14/6/0;
• in fried - 27/6/0;
• grilled - 28/9/0.

Glycemic index

Turkey is an optimal food for people with diabetes due to its glycemic index (GI).

Let's start with a little theory.

In medicine, products are divided into three categories:

• from 0 to 50 units is a low GI;
• from 50 to 69 - average GI;
• 70 or more - high GI.

People with diabetes should give preference to those foods that have the lowest possible GI, in extreme cases - medium, because foods with a high status cause a sharp increase in blood sugar, which inevitably causes glycemia. As a result, the patient's condition deteriorates sharply until the onset of a diabetic coma.

The glycemic index of turkey is 0 - this is a product that does not affect blood sugar levels when consumed, which means that diabetics can and should include it in their diet.

However, all this is only true if you are dealing with skinless meat. If you cook meat with it, then the index will be quite high, and the fat content of the finished dish will be increased, therefore, before boiling or baking meat, the entire skin must be removed.

Low calorie recipes

Here are a few recipes for low-calorie diet dishes that can be made from turkey meat.

Steam cutlets

Steamed turkey cutlets are very tasty and healthy. In order to cook them, you need to skip 500 grams of meat in a meat grinder with 1 onion and 2-3 cloves of garlic. Then soak 40 g of white bread in water or milk for about a quarter of an hour, squeeze, mix with minced meat, add a chicken egg, salt, pepper and form cutlets.

Prepared semi-finished products are placed in a slow cooker and cooked in the "steam" mode. The dish can be served after 35-40 minutes.

cabbage rolls

Consider the recipe for cooking cabbage rolls from turkey meat step by step.

• Cabbage leaves are separated from the head, boiled for a couple of minutes in boiling water, then it is necessary to cut off all the thickenings.
• In a separate container, boil 150 grams of brown rice.
• Using a blender or meat grinder, 350 g of turkey is ground, boiled rice, 1 chicken egg, as well as salt and seasonings to taste are added to the minced meat, after which everything is thoroughly mixed.
• For a spicy sauce, mix 250 ml of water, 150 ml of tomato juice, 150 ml of liquid cream and 100 g of overcooked onion, you can also add ground pepper to taste.
• Minced meat is wrapped in cabbage leaves, placed in a pan and poured with cooked sauce. Meatballs are cooked in the oven under a closed lid for about 45–55 minutes.

boiled turkey

A very simple, but at the same time appetizing and healthy dish is boiled turkey. To prepare it, the water is brought to a boil and the meat, carrots, lavrushka leaves and seasonings are lowered, salted and boiled for about half an hour.

After that, the meat is taken out and cut into small pieces.

If you took turkey legs to prepare such a dietary dish, then the cooking time will be 60 minutes. This meat is served with vegetable stew.

Roll

A good alternative to sausage can be a turkey roll. For its preparation, the bird fillets are washed and cut in the middle so that one large piece is obtained; gently beat the meat with a kitchen hammer so that all parts of the piece become the same size.

After that, the bell pepper is peeled, cut into strips and thrown into boiling water for a couple of minutes, then removed, peeled and placed on top of the meat. Grated cheese and chopped greens are also added, after which they are wrapped in a roll, stitched with thread to maintain shape, wrapped in cling film and sent to boiling water for 2-2.5 hours.

After boiling, the roll is taken out, cooled and sent to “reach” in the refrigerator for 2.5-4 hours.

Bouzhenina

With diabetes mellitus, atherosclerosis and obesity, turkey boiled pork can be advised.

Salt and pepper are mixed in 1 liter of water and 1 kg of turkey fillet is placed in it for 10–12 hours. When the specified time has elapsed, the turkey is taken out and dried with paper towels.

A couple of cloves of garlic are crushed and rubbed with meat. While it is saturated with the aroma of garlic, vegetable oil is mixed with mustard and soy sauce in a separate bowl. Lubricate the fillet with the prepared mixture on all sides, wrap it in foil and send it to the preheated oven for 30 minutes.

It is not necessary to check the degree of readiness of the boiled pork and open the foil, it is also not recommended to unfold the boiled pork until it has completely cooled: only in this case the dish will turn out to be more spicy and juicy.

When it comes to dietary lean meat, all attention is given to chicken, while for some reason the turkey is undeservedly forgotten. But in vain: its meat is no worse, if not more tender than chicken, despite the fact that the calorie content of turkey and chicken is quite close to each other, and certainly it does not reach those numbers that give out the calorie content of pork or beef. Moreover, not only the calorie content, but also the percentage of fat in turkey is much lower. Of course, this bird is much more common in Europe. She does not like the Russian climate, but today she occupies about the same area on the shelves of food stores as a chicken. So it is impossible to call turkey meat scarce here. And in order to add variety to the usual dietary menu by diluting the permanent chicken and fish during lunch, it is worth finding out how many calories are in turkey, does it really allow you to lose weight as calmly as chicken, and what is better to combine it with for maximum effect.

How many calories are in a turkey?

On average, for turkey meat, the calorie content gives a value of 276 kcal per hundred grams, but this is an average figure for a whole bird, which is usually prepared only for a large circle of people on holidays: in splendid isolation and even two / three of you cannot eat such an amount in a couple of days . As with any animal or bird, the turkey has more and less fatty places, as a result of which their calorie content also changes. Moreover, as in the case of chicken, offal with skin will be much “heavier” than pure meat. And therefore, to understand how many calories in a turkey are required in parts.

The most dietary place, like chicken, turkey breast is considered. The greatest amount of tender and juicy meat is concentrated here, in contrast to the same wings, legs and neck, where there is solid skin, bones and cartilage. Calorie content for a turkey fillet - a breast freed from everything except meat - demonstrates 159 kcal per hundred grams. By and large, this is pure protein - 56%, and a relatively small part of fat - 40%. Yes, the last element exceeds it for chicken fillet by a little more than twice, but even unlike fats in beef, they are much easier to digest from turkey, and therefore there is no need to worry. What is definitely worth noting, in addition to the calorie content in turkey fillet, is the absence of an allergy to it, which makes it possible to feed even small children with this meat. And in the chemical composition, sodium comes to the fore, the proportion of which is so large that the breast can not be salted during the cooking process. This, of course, will not reduce the calorie content of the turkey fillet, but it will allow people with hypertension to use it, and is also a plus for the diet, since it is not recommended to abuse salt during the period of weight loss, because it prevents the removal of water from the body. Potassium, magnesium, iron, sulfur and manganese, as well as phosphorus stand out among slightly less significant microelements. Vitamins of groups B, A, E have appeared on the vitamin list. This allows not only to strengthen the cardiovascular and nervous systems, increase immunity resistance to viruses, but also to synthesize new blood cells, which is required for anemia. At the last moment, the turkey is actively compared with beef, but the calorie content of the turkey - both fillet and other parts - is much lower, and its perception by the body is easier. Moreover, in a boiled form, the fillet will pull on 103 kcal, and on a grilled one - on 118 kcal.

Turkey fillet can be cooked in any way: just boil, bake, stew, steam, fry or even grind into minced meat to later mold cutlets, meatballs or meatballs. Minced turkey meat has a slightly higher calorie content than breast meat - 194 kcal, and the distribution between proteins and fats will be reversed: 46% and 54%. This is due to the fact that when scrolling meat, a certain proportion of fat from poultry is necessarily added to the minced meat, otherwise the finished product will be dryish. However, such minced meat is many times lighter than minced pork, beef or veal.

Another offal that is obtained from turkey, and is often served baked or added to soups to create a rich meat broth, but not fatty, like from pork or beef, is the turkey wing. The calorie content of this part of the bird is 197 kcal, which is primarily determined by the skin covering it. The meat itself in the wings does not differ in tenderness and special taste, and therefore requires rubbing with spices or soaking in a marinade. This will help not only get rid of freshness, but also slightly reduce the calorie content of the turkey, as well as ensure the acceleration of metabolism due to spices or vinegar. If the broth is being prepared, then using the whole wing is irrational, and it is too fat: half or a third of it is enough to maintain the perfect balance.

Not the last place is occupied by turkey drumsticks, the calorie content of which is 144 kcal. This is the best option between rather fatty wings and dietary fillet, perfect for baking in various marinades and sauces, and for stewing, and for frying. True, fried meat in the process of losing weight is undesirable: its “weight” by absorbing oil jumps many times, increasing the load on the liver and pancreas.

Turkey in the diet of those who follow the figure

Taking into account the fact that the calorie content of a turkey is not as high as its fat content, and all calories by and large go into muscle mass, or are burned during physical activity, without overloading the digestive tract and not being deposited in problem areas, you can safely put turkey on your menu. And here it should be remembered that the best ways, if you want to lose weight and just follow the principles of a healthy diet, are cooking, steaming, stewing and baking, and it is preferable to combine the meat group with vegetables or cereals. The union of turkey with pineapples has already become a classic, activating the burning of fats and giving a sweet and sour taste to a meat dish. The turkey fillet is cut into thin layers, beaten off, salted, smeared with sour cream or does without it at all, covered with canned pineapples, onions, and poured with lemon juice. The dish is sprinkled with grated cheese and sent to the oven until browned. As a result, the calorie content of a turkey prepared in this way is only 177 kcal, which allows it to be a hearty and interesting lunch that does not harm the figure.

Food preparation
Rinse 500 grams of turkey meat. Peel the carrots and onions, wash them, chop the carrots coarsely. Finely chop parsley greens.
How to cook turkey broth
Put the turkey in a saucepan, pour 2 liters of cold water, salt. Put the pan on the fire, bring to a boil, remove the foam with a slotted spoon, cook the broth for 1 hour, then add onions and carrots, cook the turkey broth for another half hour.
Remove the cooked turkey meat and vegetables, strain the broth.

How to cook turkey broth in a slow cooker
Put turkey meat, onions, carrots into the multicooker bowl, pour 2 liters of water, salt. Select the "Extinguishing" mode, cooking time 2 hours.
Ready broth to get rid of meat and vegetables, strain. Pour the turkey broth into bowls, garnish with parsley.

How to cook turkey soup

How to cook soup with turkey broth
Rinse half a kilo of turkey. Rinse rice under running water. Peel 2 carrots and 2 onions. Grate 1 carrot on a coarse grater, coarsely chop the second (for broth). 1 onion finely chopped. Chop dill greens.

Boil the turkey broth. Remove cooked meat and vegetables. Cut the turkey meat into portions. Grated carrots and chopped onions fry in a pan in vegetable oil for 5 minutes. Put the frying, 3/4 cup of rice into the broth, cook for 15 minutes over low heat.

If using a multicooker
In a multicooker bowl, boil the turkey broth. Remove cooked meat and vegetables. Divide the meat into pieces. Put the grated carrots, chopped onions, 3/4 cup rice into the turkey broth. Turn on the "Soup" mode, cooking time 30 minutes.
Pour the soup into bowls, put the boiled turkey meat, garnish with dill.