Turkey Breast on Mixed Greens
Tofu and turkey are rich in easily digestible protein. Like the vegetables, grapefruits provide plenty of potassium and a thick portion of vitamin C. Pine nuts and olive oil bring valuable unsaturated fatty acids to the plate.
With wholemeal baguettes or rolls the salad becomes a sustainably satisfying meal. By the way: instead of turkey breast you can use chicken breast fillet or - especially fine - lean veal cutlet.
(Percentage of daily recommendation)
|Calorie||432 kcal||(21 %)|
|Protein||39 g||(40 %)|
|Fat||19 g||(16 %)|
|Carbohydrates||20 g||(13 %)|
|Sugar added||0 g||(0 %)|
|Roughage||4.5 g||(15 %)|
|Vitamin A||0.4 mg||(50 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||4.1 mg||(34 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||22.7 mg||(189 %)|
|Vitamin B₆||0.8 mg||(57 %)|
|Folate||98 μg||(33 %)|
|Pantothenic acid||1.7 mg||(28 %)|
|Biotin||20.4 μg||(45 %)|
|Vitamin B₁₂||0.6 μg||(20 %)|
|Vitamin C||86 mg||(91 %)|
|Potassium||1,326 mg||(33 %)|
|Calcium||199 mg||(20 %)|
|Magnesium||99 mg||(33 %)|
|Iron||4.5 mg||(30 %)|
|Iodine||9 μg||(5 %)|
|Zinc||3.1 mg||(39 %)|
|Saturated fatty acids||3 g|
|Uric acid||242 mg|
Squeeze 1 grapefruit and measure out 200 ml (approximately 3/4 cup) of juice. Bring to a boil with the red wine vinegar in a pot and simmer over medium heat until reduced to about 75 ml (approximately 1/3 cup), about 15 minutes. Allow to cool slightly.
Puree cooked juice with the silken tofu and half the oil until smooth. Season with salt and pepper.
Peel the garlic and chop finely.
Rinse turkey breast, pat dry and cut into very thin strips. In a bowl, mix turkey with garlic, curry powder and remaining oil.
Rinse celery, trim, remove strings and cut into thin, long strips (about 5 cm/approximately 2 inches).
Peel remaining grapefruit with a knife so that all white skin is removed. Cut the flesh into slices.
Peel red onion and slice into very thin rings.
Trim lettuces, rinse and spin dry. Cut into bite-sized pieces.
Toast the pine nuts in a dry non-stick skillet. Remove and set aside.
Add turkey strips to the skillet. While stirring with a wooden spoon or spatula, cook until golden brown, 5-6 minutes. Season with salt and pepper.
Mix lettuces with half of the dressing and place on plates. Top with turkey strips, slices of grapefruit, celery, onion and pine nuts. Drizzle with the remaining dressing and serve.