Microwaved Turkey Curry

0
Average: 0 (0 votes)
(0 votes)
Microwaved Turkey Curry
share Share
print
bookmark_border Copy URL
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
231
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie231 cal.(11 %)
Protein26 g(27 %)
Fat10 g(9 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage3.3 g(11 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E3 mg(25 %)
Vitamin K49.5 μg(83 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin15 mg(125 %)
Vitamin B₆0.8 mg(57 %)
Folate114 μg(38 %)
Pantothenic acid0.9 mg(15 %)
Biotin15 μg(33 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C84 mg(88 %)
Potassium736 mg(18 %)
Calcium113 mg(11 %)
Magnesium56 mg(19 %)
Iron2.2 mg(15 %)
Iodine10 μg(5 %)
Zinc2.4 mg(30 %)
Saturated fatty acids5.3 g
Uric acid165 mg
Cholesterol52 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
2 Chinese Wood Ear Mushrooms
350 grams turkey breasts
1 onion
2 garlic cloves
1 stalk Leeks
1 red Bell pepper
2 small red chili peppers
1 Tbsp clarified butter
1 tsp finely chopped ginger
1 Tbsp Coconut cream
150 grams Natural yogurt
1 Tbsp Curry powder
1 Tbsp Cashews
salt
freshly ground peppers
2 Tbsps chopped parsley
How healthy are the main ingredients?
LeekCashewparsleygingeroniongarlic clove

Preparation steps

1.

Place the mushrooms in a bowl and cover with hot water. Allow to soak for 30 minutes. Rinse the mushrooms and cut into small pieces.

2.

Cut the turkey breast into 3 cm (approximately 1 1/4 inch) cubes. Peel and finely chop the onion and garlic. Rinse the leek, bell peppers and chile pepper. Cut the leeks into diagonal slices. Halve the bell peppers, remove seeds and white ribs, and cut into pieces. Cut the chile pepper in half, remove the seeds and white ribs, and finely chop.

3.

Place the butter in a larger microwave dish. Heat in a 600 watt microwave until melted.

4.

Stir the onion, garlic and ginger into the bowl. Cover with microwave-safe plastic wrap and cook for 1 minute. Add the turkey cubes to the bowl and cook for 1 more minute.

5.

Stir the mushrooms, leeks, bell peppers and chile peppers into the turkey mixture. Cover with the plastic wrap and cook for 1 minute.

6.

In a bowl, whisk the coconut cream with the yogurt and curry powder. Pour into the turkey mixture, cover with plastic wrap and continue cooking in the microwave, stirring 1-2 times during cooking, until the turkey is cooked, about 8-10 minutes. 

7.

Coarsely chop the cashews and stir into the turkey mixture. Season with salt and pepper to taste. Serve garnished with parsley.

8.

Serve with rice if desired. 

Fall Favorites

Get Fit!

Simple, But Good

Weeknight Dinners