Pan-Roasted Turkey Breast
Pan-Roasted Turkey Breast - Colorful, high-protein summer salad
Healthy, because
Even smarter
Nutritional values
One portion of this dish covers over 100% of your daily requirement of vitamins B, A and C. The turkey breast also adds substantial, satiating protein.
This low-fat and low-calorie dish is filled with protein, making it a great option for those who are on a diet.
(Percentage of daily recommendation)
| Calorie | 272 cal. | (13 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.7 mg | (73 %) | ||
| Vitamin K | 30.9 μg | (52 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 22 mg | (183 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 92 μg | (31 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 23.9 μg | (53 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 223 mg | (235 %) | ||
| Potassium | 1,258 mg | (31 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 208 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 27 g |
Ingredients
- Ingredients
- 9 ozs turkey breasts
- salt
- peppers
- 1 pc fresh ginger
- 1 garlic clove
- 3 tsps olive oil
- 2 large Bell pepper (1 red, 1 green, each approximately 9 ounces)
- 2 Tomatoes
- 1 shallot
- ½ Melon (eg, cantaloupe)
- 2 Tbsps White vinegar
- 1 pinch sugar
- ½ bunch Basil
Kitchen utensils
Preparation steps
Rinse turkey breast fillets, pat dry and cut into strips. Place in a bowl and season with salt and pepper.
Peel ginger and garlic, finely chop and mix with 1 teaspoon oil. Pour the mixture over the turkey strips. Cover and allow to marinate for about 15 minutes.
Rinse and halve bell peppers. Remove seeds and cut peppers into wide strips.
Bring 5 tablespoons of water and 1 pinch of salt to a boil in a non-stick pan. Sauté bell pepper strips, covered, for 2-3 minutes. Place bell pepper strips in a small bowl to cool.
Rinse tomatoes and cut out stems. Cut tomatoes into slices. Peel shallot and cut into thin rings.
Remove the melon flesh from the rind and remove seeds if necessary. Dice melon flesh into cubes.
Whisk vinegar, salt, pepper, sugar and remaining oil in a salad bowl to make the dressing.
Rinse basil, shake dry and cut into fine strips. Mix basil, tomatoes, shallot, melon cubes and bell pepper strips with the dressing.
Wipe the pan and heat over medium heat. Cook the marinated turkey strips, turning, until crispy brown. Remove from the heat and season with salt and pepper. Arrange turkey strips on the salad and serve.
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