Ground Turkey (93% Lean, 7% Fat) Pan-Broiled Crumbles
Ground turkey is a lean, high-protein meat option that provides a substantial amount of essential nutrients while remaining lower in fat compared to other meats. When cooked, ground turkey retains its versatility, making it a perfect addition to a wide range of recipes from casseroles to tacos, soups, and stir-fries. The following nutritional profile is based on a serving of pan-broiled ground turkey crumbles (93% lean, 7% fat), offering a balanced mix of macronutrients and micronutrients to support a healthy diet.
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Energy | 213.0 kcal |
| Protein | 27.1 g |
| Total Fat | 11.6 g |
| Saturated Fat | 2.97 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 31.0 mg |
| Iron | 1.56 mg |
| Magnesium | 29.0 mg |
| Phosphorus | 259.0 mg |
| Potassium | 304.0 mg |
| Sodium | 90.0 mg |
| Zinc | 3.77 mg |
| Copper | 0.166 mcg |
| Manganese | 0.01 mg |
| Selenium | 28.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.088 mg |
| Riboflavin (Vitamin B2) | 0.262 mg |
| Niacin (Vitamin B3) | 8.095 mg |
| Vitamin B6 | 0.497 mg |
| Folate (Vitamin B9) | 7.0 mcg |
| Vitamin B12 | 1.9 mcg |
| Vitamin A | 30.0 mcg |
| Vitamin E | 0.18 mg |
| Vitamin D2 | 0.2 mcg |
Key Benefits:
- High in Protein: A generous 27.1 grams of protein per serving makes ground turkey a great choice for muscle repair and growth.
- Low in Carbs: Ground turkey contains no carbohydrates or sugars, making it suitable for low-carb or ketogenic diets.
- Rich in Essential Nutrients: This meat is an excellent source of various vitamins and minerals, such as iron, zinc, magnesium, phosphorus, and B-vitamins (including niacin, riboflavin, and B6), all of which contribute to overall health and energy levels.
- Lean Protein Source: With only 2.97 grams of saturated fat, ground turkey offers a heart-healthy alternative to higher-fat meats like beef, while still providing a satisfying texture and flavor.
Allergen Information:
Ground turkey is naturally free from common allergens like dairy, gluten, and soy. However, cross-contamination during processing or preparation may occur, so it’s important to check for any potential allergens, especially if the product is pre-seasoned or packaged with additives.
Dietary Preferences:
- Gluten-Free: Ground turkey, in its pure form, is gluten-free and can be enjoyed by those following a gluten-free diet.
- Low-Carb and Keto-Friendly: With zero carbohydrates, ground turkey is an ideal protein source for those following a low-carb or ketogenic diet.
- Paleo-Friendly: This lean meat aligns with the principles of the paleo diet, which emphasizes whole foods and excludes processed ingredients.
- Dairy-Free: Ground turkey contains no dairy, making it a great option for individuals with lactose intolerance or those following a dairy-free diet.
Culinary Tips:
- Versatile Ingredient: Ground turkey can be seasoned in many ways, making it adaptable for a wide range of dishes, from spicy tacos to savory meatballs or light turkey burgers.
- Cooking Method: Pan-broiling ground turkey crumbles is a great method to achieve a browned, crispy texture that adds richness to any meal. For added flavor, consider sautéing with garlic, onions, or your favorite herbs and spices.
- Storage: Store raw ground turkey in the refrigerator and use it within 1-2 days for the best freshness. Cooked ground turkey should be refrigerated in an airtight container and can last for up to 3-4 days.
Conclusion:
Ground turkey (93% lean, 7% fat) pan-broiled crumbles provide a nutritious and versatile option for health-conscious cooks. Rich in protein, low in carbs, and packed with vitamins and minerals, it offers a satisfying and guilt-free addition to a variety of recipes. Whether you’re preparing a quick weeknight meal or meal prepping for the week ahead, ground turkey is a great ingredient that supports a balanced and wholesome diet.
