Turkey Cutlets with Chickpeas
Turkey Cutlets with Chickpeas - Refined combination with Middle Eastern flavors
Healthy, because
Even smarter
Nutritional values
Cumin, pepper and cinnamon give pep and stimulate the metabolism. Turkey meat provides a lot of protein with little fat; couscous makes you feel full and raisins bring pleasant sweetness with a high mineral content.
Make sure that the raisins are unsulphurated when you buy them! It is true that sulphurised dried fruit is harmless, as an enzyme produced naturally in the body ensures the rapid breakdown of sulphur dioxide and sulphites. People who have less of this enzyme can react with nausea, vomiting, diarrhoea and headaches.
(Percentage of daily recommendation)
| Calorie | 540 cal. | (26 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 71 g | (47 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.5 g | (55 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 25 μg | (42 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 23.1 mg | (193 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 22.4 μg | (50 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 988 mg | (25 %) | ||
| Calcium | 150 mg | (15 %) | ||
| Magnesium | 168 mg | (56 %) | ||
| Iron | 8.3 mg | (55 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 5.4 mg | (68 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 336 mg | |||
| Cholesterol | 63 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 4 carrots (each about 100 grams)
- 3 Tomatoes (each about 80 grams)
- 2 onions (each about 50 grams)
- 12 ozs Turkey cutlets
- 2 Tbsps Canola oil
- salt
- peppers
- 1 tsp sweet ground paprika
- 1 pinch ground Cumin
- 1 pinch ground cinnamon
- 9 ozs chickpeas (canned; drained weight)
- 7 ozs Couscous
- 3 Tbsps raisins (about 45 grams)
Kitchen utensils
Preparation steps
Peel carrots and cut into thin (about 5 mm) (approximately 1/4 inch) slices.
Rinse the tomatoes, cut out the stems, quarter tomatoes and then cut into small dice. Peel the onions and also dice.
Rinse the turkey cutlets, pat dry and cut into narrow strips.
Heat the oil in a skillet over medium heat. Cook the turkey strips until starting to brown, stirring. Season with salt, pepper, paprika, cumin and cinnamon and stir to coat. Continue to cook until turkey is golden brown, 2-3 minutes more.
Remove turkey from the skillet and wrap in aluminum foil. Drain the chickpeas, rinse and drain again.
In a pot, bring 460 ml (approximately 2 cups) water and salt to a boil. Stir in couscous, cover and cook over low heat until tender, about 10 minutes. Add the chickpeas and raisins, stir to combine and cook until heated through, about 5 minutes.
Meanwhile, cook onions in the skillet with the residual oil from the turkey until translucent. Add carrots and 1-2 tablespoons of water, cover and cook over medium heat until tender, about 10 minutes; add more water if pan becomes too dry.
Stir the tomatoes into the carrots and simmer until softened, about 5 minutes.
Return the turkey strips along with accumulated juices to the skillet and heat through briefly. Season with salt and pepper and serve with couscous.
