Turkey and Dried Apricot
Little fat, but plenty of nutrients are put on the table here: turkey schnitzel scores with protein, the vegetables offer plenty of fibre and the rice brings satiating starch into play.
The dried apricots not only give the dish a fruity aroma, but with an extra portion of magnesium they also provide strong nerves and well-functioning muscles.
(Percentage of daily recommendation)
|Calorie||445 kcal||(21 %)|
|Protein||23 g||(23 %)|
|Fat||9 g||(8 %)|
|Carbohydrates||65 g||(43 %)|
|Sugar added||2 g||(8 %)|
|Roughage||5 g||(17 %)|
|Vitamin A||0.7 mg||(88 %)|
|Vitamin D||0.1 μg||(1 %)|
|Vitamin E||3.9 mg||(33 %)|
|Vitamin B₁||0.4 mg||(40 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||14.7 mg||(123 %)|
|Vitamin B₆||0.7 mg||(50 %)|
|Folate||70 μg||(23 %)|
|Pantothenic acid||1.4 mg||(23 %)|
|Biotin||13 μg||(29 %)|
|Vitamin B₁₂||0.4 μg||(13 %)|
|Vitamin C||21 mg||(22 %)|
|Potassium||927 mg||(23 %)|
|Calcium||119 mg||(12 %)|
|Magnesium||75 mg||(25 %)|
|Iron||5.2 mg||(35 %)|
|Iodine||10 μg||(5 %)|
|Zinc||2.8 mg||(35 %)|
|Saturated fatty acids||2.6 g|
|Uric acid||180 mg|
- 1 garlic clove
- 2 zucchini (each about 250 grams)
- 80 grams dried Apricot (soft variety)
- 1 sm head Iceberg lettuce (about 200 grams)
- 1 Tbsp white balsamic vinegar
- 1 tsp honey
- 1 tsp medium-hot Mustard
- 2 Tbsps Corn oil
- 250 grams Long grain rice
- 250 grams Turkey cutlets
- 100 milliliters Vegetable broth
- 2 stalks Basil
- 100 grams Sour cream
Peel the garlic and chop finely. Peel zucchini and cut into small, short strips. Cut dried apricots into strips.
Rinse lettuce and spin dry. Cut into 1 cm (approximately 1/4-inch) strips and place in a salad bowl.
Whisk together balsamic vinegar, honey, mustard and 1 tablespoon of water in a small bowl. Season with salt and pepper and stir in 1 tablespoon oil.
Boil 500 ml (approximately 2 cups) water in a pot and add salt. Add rice, bring to a boil, cover and simmer until tender and liquid is absorbed, about 12 minutes overt low heat.
Meanwhile, rinse turkey cutlets, pat dry and cut into narrow strips (about 4 cm or approximately 1 1/2 inches long).
Heat the remaining oil in a non-stick skillet. Fry the turkey until browned, season with salt and pepper and remove from pan.
Cook garlic and zucchini in pan until tender. Add vegetable broth and apricots, bring to a boil, cover and simmer for 5 minutes over low heat.
Meanwhile rinse basil, shake dry and pluck leaves.
Add turkey strips to the sauce and heat through. Season the cooked rice with salt.
Mix iceberg lettuce with salad dressing and season with salt and pepper.
Stir sour cream into turkey mixture and season with salt and pepper. Sprinkle with basil leaves and serve with salad and rice.