If you're looking for a lean and nutritious source of protein, look no further than 142 g (5 oz) of roasted turkey. With just 180 calories per serving, it packs a substantial punch of protein and essential vitamins and minerals.

In addition to being a tasty and convenient source of protein, turkey also offers numerous health benefits. It's low in saturated fat and provides a good source of niacin, vitamin B6, and selenium.

In this article, we'll explore everything you need to know about roasted turkey, from its nutritional profile to cooking methods to serving suggestions and more.

Nutritional Information

A 142 g (5 oz) serving of roasted turkey provides the following nutritional information: Protein: 32 g Fat: 4 g (1 g saturated fat)

Cooking Method

Roasted turkey is a versatile protein that can be cooked in a number of ways, including roasting, grilling, or baking. For a juicy and flavorful bird, brining the turkey prior to cooking can help keep it moist. To roast a turkey, preheat the oven to 325°F. Rinse the turkey and pat dry. Season with salt, pepper, and any other desired spices. Roast for approximately 15-18 minutes per pound, or until a meat thermometer inserted in the thickest part of the turkey reads 165°F.

Health Benefits

One of the primary health benefits of roasted turkey is its high protein content. Protein is essential for building and repairing tissues in the body, making it a crucial nutrient for maintaining overall health. Turkey is also low in saturated fat, which can contribute to heart disease and other health problems. Additionally, it provides a good source of niacin, vitamin B6, and selenium, which are important for maintaining a healthy immune system, nerve function, and thyroid function, respectively.

Serving Suggestions

One classic way to serve roasted turkey is as the centerpiece of a Thanksgiving dinner, alongside traditional sides like stuffing, mashed potatoes, and cranberry sauce. For a lighter meal, roasted turkey can be used to make a sandwich or wrap, paired with vegetables like lettuce, tomato, and avocado. Roasted turkey can also be added to salads, grain bowls, or soups for added protein and flavor.

Recipe Ideas

One classic recipe for roasted turkey is to serve it as the centerpiece of a Thanksgiving dinner, alongside sides like stuffing, mashed potatoes, and gravy. Another classic preparation is to make a turkey pot pie or turkey soup with leftover meat. For a more creative recipe, roasted turkey can be used to make turkey sliders or tacos, or added to a stir-fry with vegetables and rice. It can also be used in a turkey chili, Shepherd's pie, or turkey meatballs.

Comparison to Other Meats

Compared to other meats, roasted turkey is a relatively lean and healthy source of protein. Chicken is another popular choice for lean protein, but turkey provides a richer flavor and more substantial texture. Beef and pork, on the other hand, are often higher in fat and calories than turkey. While they can be enjoyed in moderation as part of a balanced diet, they may not be as healthy or suitable for those looking to limit their intake of saturated fat.

Dietary Considerations

For those with dietary restrictions or preferences, roasted turkey can be a versatile protein option. It's naturally gluten-free and can be prepared in a variety of ways to suit different dietary needs. However, it's important to note that some processed turkey products, like deli meat or sausages, may contain added preservatives or sodium. When choosing these products, be sure to read the label and select options with minimal added ingredients.

Flavor Profile

Roasted turkey has a rich and savory flavor, with a slightly sweet, nutty undertone. It pairs well with a wide variety of spices and seasonings, from classic herbs like rosemary and thyme to more bold flavors like cumin and chili powder. When selecting spices or marinades for roasted turkey, it's important to consider the other flavors in the dish, as well as the cooking method to ensure that the seasoning complements the meat without overpowering it.

Turkey as a Lean Protein

As a lean protein, turkey can help build and repair muscle tissues, regulate blood sugar levels, and support overall health and wellbeing. In addition to being high in protein, turkey is also low in fat and contains important nutrients like niacin, vitamin B6, and selenium. Its rich flavor and versatile cooking options make it a popular choice for meals and snacks alike.

Turkey for Thanksgiving

Roasted turkey is a classic centerpiece for Thanksgiving dinners, with many families having their own unique traditions and recipes for preparing the bird. While Thanksgiving turkeys can range in size from small to massive, a 142 g (5 oz) serving is a good starting point for planning your meal. It can be prepared with a variety of seasonings and marinades, and makes a tasty addition to classic Thanksgiving sides like stuffing, mashed potatoes, and cranberry sauce.