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Health benefits of turkey

8/26 14:11:54

2011-12-171Traditionally turkey has never really been part of Indian dietary habits. However, with the advent of supermarkets and turkey farming initiatives there has been a rise in turkey consumption in India.

Why try turkey?

Most Indians are accustomed to eating chicken but balk at the mention of turkey, mostly because it’s an unknown entity. Here are some reasons why one should give turkey a try:
• As a lean white meat, turkey is one of the healthiest meats out there. It’s richer in calcium, lower in calories, has very low cholesterol and saturated fat compared to other meats.
• In white turkey, 5% of the calories are from fats as opposed to chicken meat (20%). Lesser the calories your body gets from fatty foods, the better.
• Turkey offers more protein per portion than chicken, mutton and other meats. Turkey is also high in methionine, the essential amino acid required for complete protein usage.
• It’s low in sodium as well thus becoming a very good option for people with high blood pressure.
A 100g serving of boneless, skinless turkey breast contains 105 calories with 12 calories from fat. Compare that to chicken where a 100g serving of boneless chicken breast (we are going with chicken breast because it contains 80% protein and 20 % fat as opposed to the leg which contains 20% protein and 80% fat) contains 193 calories with 42 calories coming from fat. Also the same helping of turkey contains 33.7g of protein to chicken’s 27.3g.

Where can you get turkey?

These days you can purchase turkey in almost every supermarket. Mostly it’s available as a salami or sausage although these days some outlets do provide whole pre-cooked turkeys especially during the festive season.

In what form does one consume turkey?

Either as salami, sausage or in its whole oven cooked form. Now turkey consumed in its raw salami or sausage form adds to its nutrient value and keeping it calorie light because it doesn’t need to be fried, roasted or cooked in any way. It should be stored in a refrigerator and thawed naturally when one wants to consume it. Usually salamis are eaten as cold cuts.

Try this delectable turkey salad recipe:
Turkey Julienne Salad  (Serves two)


  • Turkey Breast Salami – 50 g
  • Turkey frankfurter – 2 sausages
  • Iceberg Lettuce – 50 g
  • Onion – 1
  • Tomato – 1
  • Cucumber – 1
  • Black Olives -1
  • Jalapeno Peppers -1
  • Salad Seasoning -1
  • Salt and Pepper – to taste
  • Vinaigrette – 1 tsp
  • Honey Mustard – 1tsp
  • Barbeque Sauce- 1tsp
  • Ranch – 1tsp
  • Tabasco -1 tsp


Cut the turkey salamis julienne style (long thin pieces) using a sharp knife. Chop the sausages into small, round pieces. Shred the iceberg lettuce and place it in a shallow salad bowl. Dice the cucumber, onion and tomato into small cubical pieces. The jalapeno peppers should be sliced into thin round slices. Add a spoonful of black olives. Now add a teaspoon of vinaigrette, half a teaspoon of honey mustard, barbeque sauce and ranch to the greens. Add the turkey salamis to the bowl. Use a spoon to stir and mix the contents of the bowl so that the sauce and meat gets evenly distributed. Add a few drops of tabasco and vinaigrette. Serve with brown bread toast or herbed Mediterranean bread on the side.

Bon Appetit!

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