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Asian-style Turkey with Broccoli and Peppers
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Preparation:
30 min.
Preparation
Calories:
612
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 612 cal. | (29 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 75 g | (50 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 7.2 g | (24 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 234.7 μg | (391 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 21.8 mg | (182 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 112 μg | (37 %) | ||
| Pantothenic acid | 3.7 mg | (62 %) | ||
| Biotin | 9.8 μg | (22 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 179 mg | (188 %) | ||
| Potassium | 903 mg | (23 %) | ||
| Calcium | 111 mg | (11 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 408 mg | |||
| Cholesterol | 93 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- Ingredients
- 500 grams Broccoli
- 2 Tbsps lemon juice
- salt
- 350 grams Rice (white)
- 1 Bell pepper (red)
- 500 grams Turkey
- 1 Tbsp Ketchup
- 3 Tbsps soy sauce (light)
- 1 centimeter ginger (fresh)
- 1 onion
- 1 garlic clove
- 2 Tbsps Peanut oil
- salt
- peppers (white)
Preparation steps
1.
Blanch broccoli florets in plenty of water with the lemon juice and salt. Plunge into cold water and then drain well. Cook the rice in about 700 ml (approximately 3 cups) of salted water for 20-25 minutes until soft.
2.
Rinse and halve the peppers. Remove seeds and cut into strips.
3.
Rinse and pat dry the meat and cut into bite-size pieces. Combine the ketchup and soy sauce. Finely chop ginger and add to ketchup mixture, then add in the meat and stir well. Peel and finely chop the onion and garlic.
4.
Heat the oil in a wok and brown the meat. Add in the vegetables, onion, garlic and the marinade and saute for 5-8 minutes, stirring constantly. Season with salt and pepper. Ladle into shallow bowls and serve hot with the rice.
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