Green Beans with Turkey Cutlets
The clever mix of lean poultry, vitamin-rich vegetables and refined sauce brings an all-round carefree package to the table. It is particularly rich in: easily digestible vegetable and animal protein as well as satiating roughage.
If you want a slightly tart note for the sauce, you can replace the orange juice with grapefruit or lemon juice, which is just as rich in vitamins.
(Percentage of daily recommendation)
|Calorie||496 kcal||(24 %)|
|Protein||33 g||(34 %)|
|Fat||26 g||(22 %)|
|Carbohydrates||31 g||(21 %)|
|Sugar added||0 g||(0 %)|
|Roughage||7 g||(23 %)|
|Vitamin A||1.2 mg||(150 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||6.9 mg||(58 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||18.1 mg||(151 %)|
|Vitamin B₆||1 mg||(71 %)|
|Folate||92 μg||(31 %)|
|Pantothenic acid||1.6 mg||(27 %)|
|Biotin||31.2 μg||(69 %)|
|Vitamin B₁₂||0.5 μg||(17 %)|
|Vitamin C||59 mg||(62 %)|
|Potassium||1,316 mg||(33 %)|
|Calcium||155 mg||(16 %)|
|Magnesium||102 mg||(34 %)|
|Iron||3.6 mg||(24 %)|
|Iodine||12 μg||(6 %)|
|Zinc||3.2 mg||(40 %)|
|Saturated fatty acids||3.4 g|
|Uric acid||203 mg|
- 250 grams wide Green beans
- 2 carrots (about 200 grams)
- 250 grams small waxy potatoes
- 2 onions (about 70 grams)
- 1 Orange (about 200 grams)
- 6 stalks smooth parsley
- 3 Tbsps sliced Hazelnuts (about 30 grams)
- 1 generous pinch Sambal oelek
- 3 Tbsps olive oil
- 80 milliliters Vegetable broth
- 250 grams turkey breasts
Rinse beans and carrots.
Trim beans and cut lengthwise into very thin strips.
Clean carrots, peel and cut lengthwise into very thin strips on the mandoline.
Brush the potatoes thoroughly, rinse and allow to drain. Place in a pot covered with water, bring to a boil and cook for about 20 minutes.
Meanwhile, peel onions, halve and thinly slice. Cut orange in half and squeeze.
Rinse the parsley, shake dry and pluck the leaves. Set some of them aside and cut the rest into small strips.
Toast hazelnuts in a small frying pan until golden brown. Stir in 100 ml (approximately 1/4 cup plus 2 tablespoons) of orange juice and sambal oelek and bring to a boil.
Add parsley strips, boil again and season with salt to taste.
Heat 2 tablespoons olive oil in a large skillet. Fry onions and beans over medium heat for about 2 minutes.
Pour in broth and cook over medium heat, turning occasionally for 3 minutes.
Add carrots and cook everything for 3 minutes more.
Rinse turkey breast and pat dry with paper towels, cut into 6 small cutlets and sprinkle with salt.
Heat the remaining oil in a pan and fry the cutlets over medium heat until golden brown on both sides, about 7-8 minutes.
Drain the potatoes, rinse under cold water and peel.
Season beans with salt and pepper. Add nut sauce to the skillet and heat. Serve with potatoes and cutlets. Garnish with remaining parsley and serve.