Turkey is a popular staple food in many households, especially during the holiday season. One overlooked part of the turkey is the back, which can be a flavorful addition to your meals. With a yield of 1 oz with bone (yield after cooking, bone removed), turkey back provides 29 calories, making it a lean protein and a healthy option for your diet.

Turkey back is also a good source of protein, with around 7 grams per serving. Additionally, it contains important vitamins and minerals like niacin, selenium, and phosphorus.

If you're looking for a new way to jazz up your turkey dishes, consider adding turkey back to your repertoire. It adds flavor and nutrition, making your meals more fulfilling.

What is Turkey Back?

Turkey back is the spine and ribcage of the turkey, located at the back of the bird. While it may not be as popular as other parts of the turkey like the breast or legs, it can still be a tasty addition to your meals. Turkey back is often sold without the wings or legs, making it a more affordable option for cooking. Additionally, it is a lean cut of meat, making it a healthier alternative to fattier cuts of meat like beef and pork. When cooked properly, turkey back can be moist and tender, with a rich flavor that complements a variety of dishes.

Calories Count in Turkey Back

One ounce of turkey back (yield after cooking, bone removed) contains approximately 29 calories. This makes it a low-calorie option for your meals, while still providing important nutrients like protein. If you're looking to keep your calorie intake low, turkey back can be a great addition to your diet. It provides the nutrition you need, without adding unnecessary calories to your meals.

Protein Content in Turkey Back

Turkey back is a good source of protein, with around 7 grams per serving. This makes it a great option for those looking to increase their protein intake, especially if you're following a low-carb or ketogenic diet. Protein is an essential nutrient that helps your body build and repair tissues. It also plays a key role in supporting a healthy immune system and keeping you feeling full and satisfied.

Fat and Cholesterol in Turkey Back

Turkey back is a lean cut of meat, with only around 1 gram of fat per serving. Additionally, it is low in cholesterol, making it a healthier option for your meals. When cooked properly, the fat content in turkey back can be minimized, resulting in a healthier and more flavorful dish. This can be achieved by roasting, grilling, or broiling the meat, which allows the fat to drip away from the meat.

Vitamins and Minerals in Turkey Back

Turkey back contains important vitamins and minerals like niacin, selenium, and phosphorus. Niacin is important for a healthy metabolism and nervous system. It is also involved in the production of energy in your body. Selenium is a powerful antioxidant that helps protect your cells from damage caused by free radicals. It also supports a healthy immune system. Phosphorus plays a key role in building strong bones and teeth.

Cooking Techniques for Turkey Back

Turkey back can be cooked using a variety of techniques, depending on your preference. Here are some common cooking methods: - Roasting: Roasting turkey back in the oven is a great way to achieve a crispy and flavorful crust. It can be seasoned with herbs and spices before cooking to add extra flavor. - Grilling: Grilling is another option for cooking turkey back, and can result in a smoky and charred flavor that goes well with barbecue sauce.

Turkey Back Recipes

Here are some recipes you can try using turkey back: - Turkey back tacos: Shred the cooked turkey back and serve it in tortillas with avocado, salsa, and cilantro. - Turkey back soup: Simmer cooked turkey back with vegetables, broth, and spices to make a hearty and healthy soup.

How to Use Turkey Back in Your Meal Plan

Turkey back can be used in a variety of ways to add flavor and nutrition to your meals. Here are some ideas: - Add diced turkey back to your salads for extra protein. - Serve turkey back alongside roasted vegetables for a healthy and balanced meal.

Benefits of Turkey Back

Turkey back is a nutritious and flavorful addition to your meals, with many benefits, including: - High protein content for muscle building and recovery. - Low calorie count for weight management and overall health.

Conclusion

Turkey back may not be the most well-known cut of meat, but it can be a healthy and delicious addition to your meals. With its high protein content and low calorie count, it's a great option for weight management and overall health. Experiment with different cooking techniques and recipes to find your favorite way to enjoy turkey back. Whether you're serving it alongside roasted vegetables or using it as a filling for tacos, this flavorful cut of meat is sure to become a staple in your meal plan.