Light And Refreshing

Pan-Roasted Turkey Breast

with Bell Pepper and Melon Salad
4.5
Average: 4.5 (6 votes)
(6 votes)
Pan-Roasted Turkey Breast

Pan-Roasted Turkey Breast - Colorful, high-protein summer salad

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Health Score:
8,9 / 10
Difficulty:
very easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
272
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie272 kcal(13 %)
Protein35 g(36 %)
Fat7 g(6 %)
Carbohydrates16 g(11 %)
Sugar added2 g(8 %)
Roughage10.5 g(35 %)
Vitamin A0.8 mg(100 %)
Vitamin D0 μg(0 %)
Vitamin E8.7 mg(73 %)
Vitamin K30.9 μg(52 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin22 mg(183 %)
Vitamin B₆1.2 mg(86 %)
Folate92 μg(31 %)
Pantothenic acid1.5 mg(25 %)
Biotin23.9 μg(53 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C223 mg(235 %)
Potassium1,258 mg(31 %)
Calcium82 mg(8 %)
Magnesium78 mg(26 %)
Iron4 mg(27 %)
Iodine9 μg(5 %)
Zinc3.1 mg(39 %)
Saturated fatty acids1.2 g
Uric acid208 mg
Cholesterol75 mg
Complete sugar27 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
9 ounces turkey breasts
salt
peppers
1 piece fresh ginger
1 garlic clove
3 teaspoons olive oil
2 large Bell pepper (1 red, 1 green, each approximately 9 ounces)
2 tomatoes
1 shallot
½ Melon (eg, cantaloupe)
2 tablespoons White vinegar
1 pinch sugar
½ bunch Basil
How healthy are the main ingredients?
gingerolive oilBasilsugarsaltgarlic clove
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Bowl, 1 Small knife, 1 Teaspoon, 1 Non-stick pan, 1 Tablespoon, 1 Wooden spoon, 1 Small bowl, 1 Salad bowl, 1 Whisk, 1 Salad server

Preparation steps

1.
Pan-Roasted Turkey Breast preparation step 1

Rinse turkey breast fillets, pat dry and cut into strips. Place in a bowl and season with salt and pepper.

2.
Pan-Roasted Turkey Breast preparation step 2

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.

3.
Pan-Roasted Turkey Breast preparation step 3

Rinse and halve bell peppers. Remove seeds and cut peppers into wide strips.

4.
Pan-Roasted Turkey Breast preparation step 4

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. 

5.
Pan-Roasted Turkey Breast preparation step 5

Rinse tomatoes and cut out stems. Cut tomatoes into slices. Peel shallot and cut into thin rings. 

6.
Pan-Roasted Turkey Breast preparation step 6

Remove the melon flesh from the rind and remove seeds if necessary. Dice melon flesh into cubes. 

7.
Pan-Roasted Turkey Breast preparation step 7

Whisk vinegar, salt, pepper, sugar and remaining oil in a salad bowl to make the dressing. 

8.
Pan-Roasted Turkey Breast preparation step 8

Rinse basil, shake dry and cut into fine strips. Mix basil, tomatoes, shallot, melon cubes and bell pepper strips with the dressing. 

9.
Pan-Roasted Turkey Breast preparation step 9

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. 

Comments

 
Could I leave out the sugar in this recipe?
Cyndy from EAT SMARTER's picture
Definitely, because it's just a pinch for taste. Sugar does balance out the acid (vinegar) in the dressing but can be omitted.