Sauteed Turkey with Zucchini
Sauteed Turkey with Zucchini - Vegetable-rich dinner with a protein kick. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Turkey breast is a great source of lean protein, while zucchini is rich in fiber.
It's always best to choose organic products. To stay within budget, you can reduce the meat portions and increase the proportion of vegetables.
(Percentage of daily recommendation)
| Calorie | 422 cal. | (20 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11 g | (37 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 22.9 μg | (38 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 16.5 mg | (138 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 16.4 μg | (36 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 1,013 mg | (25 %) | ||
| Calcium | 132 mg | (13 %) | ||
| Magnesium | 126 mg | (42 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 180 mg | |||
| Cholesterol | 38 mg |
Ingredients
- Ingredients
- 12 ozs turkey breasts
- 1 onion
- 3 carrots
- 10 ozs Zucchini (1 large zucchini)
- 8 ozs Whole wheat fusilli
- salt
- 2 Tbsps olive oil
- peppers
- 1 Tbsp Spelt flour
- 5 ozs Vegetable broth
- 6 ozs
- ¼ tsp dried thyme
Preparation steps
Rinse turkey breast fillet, dab dry and cut into strips. Peel and halve the onion and cut into thin slices. Clean and wash the carrots and zucchini, halve lengthwise and cut into thin slices. Cook pasta according to package instructions in plenty of boiling salted water until al dente.
Heat the oil in a pan. Fry the turkey strips over high heat for 4 minutes. Season with salt and pepper and remove. Add the onion, carrots, and zucchini to the pan and sauté over high to medium heat for 5-7 minutes while stirring. Dust vegetables with flour, add stock, and bring to the boil.
Add the milk and turkey strips and let the sliced meat simmer at medium heat for 5 minutes. Season to taste with thyme, salt and pepper. Drain the pasta in a colander, drain and serve with the turkey slices.
