Protein-Packed Lunch

Braised Turkey Breast

with Ratatouille
4.25
Average: 4.3 (8 votes)
(8 votes)
Braised Turkey Breast

Braised Turkey Breast - Fragrant with thyme, tarragon and lemon

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Health Score:
10,0 / 10
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
433
calories
Calories

Healthy, because

Even smarter

Nutritional values

The braised turkey breast is full of protein, and the colorful mixture of vegetables guarantees a rich supply of micronutrients, like niacin, zinc, vitamin C, and biotin.

If you prefer something a bit more opulent, serve it with fine ribbon noodles or stew small, young potatoes.

1 serving contains
(Percentage of daily recommendation)
Calorie433 kcal(21 %)
Protein64 g(65 %)
Fat13 g(11 %)
Carbohydrates12 g(8 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E7.2 mg(60 %)
Vitamin K35.2 μg(59 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin40.8 mg(340 %)
Vitamin B₆1.4 mg(100 %)
Folate61 μg(20 %)
Pantothenic acid1.9 mg(32 %)
Biotin30.2 μg(67 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C72 mg(76 %)
Potassium1,258 mg(31 %)
Calcium94 mg(9 %)
Magnesium91 mg(30 %)
Iron4.7 mg(31 %)
Iodine9 μg(5 %)
Zinc5.1 mg(64 %)
Saturated fatty acids1.7 g
Uric acid345 mg
Cholesterol150 mg
Complete sugar11 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
18 ounces turkey breasts
salt
peppers
1 garlic clove
2 onions
1 small yellow Bell pepper
½ small Eggplant
½ small zucchini
2 tomatoes
1 lemon
1 sprig thyme
2 tablespoons Canola oil
4 ounces Vegetable broth
½ bunch Tarragon
How healthy are the main ingredients?
Tarragonthymesaltgarlic cloveonionEggplant
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Large knife, 1 Small pot, 1 Citrus juicer, 1 Non-stick pan, 1 Tablespoon, 1 Wooden spoon, 1 large Plate, 1 Measuring cups, 1 Roasting pan (or Dutch oven, with lid), 1 Aluminum foil

Preparation steps

1.
Braised Turkey Breast preparation step 1

Rinse turkey breast, pat dry and season with salt and pepper. Peel and chop garlic and onions.

2.
Braised Turkey Breast preparation step 2

Halve bell pepper, remove seeds, rinse and dry. Cut pepper into thin strips.

3.
Braised Turkey Breast preparation step 3

Rinse and dry eggplant and zucchini and cut into thin slices.

4.
Braised Turkey Breast preparation step 4

Plunge tomatoes into a pot of boiling water, remove, rinse in cold water and remove the skins.

5.
Braised Turkey Breast preparation step 5

Cut the lemon in half and squeeze out the juice.

6.
Braised Turkey Breast preparation step 6

Rinse thyme, shake dry and pluck the leaves.

7.
Braised Turkey Breast preparation step 7

Heat 1 tablespoon oil in a non-stick pan. Brown turkey breast on all sides over medium heat, then remove and set aside on a plate.

8.
Braised Turkey Breast preparation step 8

Add the remaining oil to the pan. Sauté onions and garlic until translucent. Add pepper, eggplant, zucchini and tomatoes and sauté for about 2 minutes while stirring.

9.
Braised Turkey Breast preparation step 9

Add thyme and lemon juice to vegetables and cook over medium heat for 10-12 minutes, stirring occasionally. Transfer to a small braiser (or Dutch oven). 

10.
Braised Turkey Breast preparation step 10

Place turkey breast on vegetables, cover, and braise in a preheated oven at 400°F for about 30 minutes.

11.
Braised Turkey Breast preparation step 11

Meanwhile, rinse the tarragon, shake dry, pluck leaves and chop. Sprinkle braised turkey and vegetables with tarragon and serve.