Turkey: Lean, Protein-Rich Poultry

Turkey is **lean poultry** with white (breast) and dark meat (thigh/leg). It has a mild flavor that takes well to marinades and spices and works for everyday meals and holiday feasts.

- **Calories:** ~135 - **Protein:** ~29 g - **Fat:** ~1–2 g - **Carbs:** 0 g - Notable: **niacin (B3)**, **vitamin B6**, **selenium**, **phosphorus** *Dark meat is slightly higher in fat and iron.*

- **High-quality protein** with few calories - Rich in **B vitamins** for energy metabolism - **Selenium** supports antioxidant defenses - Versatile across cuisines (roasts, stir-fries, soups, salads)

- **Processed deli turkey** can be high in **sodium** - Risk of undercooking—cook to **74 °C / 165 °F** internal - Can dry out—avoid overcooking; consider **brining** - Poultry allergies are rare but possible

- **Roast whole** (dry brine 12–24 h; rest before carving) - **Cutlets/steaks:** pan-sear or grill 2–4 min/side - **Ground turkey:** burgers, chili, meatballs; don’t overwork - **Soups/stock:** use bones/carcass for rich broth - **Flavor pairings:** garlic, rosemary, thyme, paprika, citrus, soy, yogurt marinades

Turkey is a lean, nutrient-dense protein that shines in roasts, quick sautés, and comforting soups—mind sodium in processed versions and cook to a safe temperature.