Turkey Breast with Vegetables and Chile Sauce

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Turkey Breast with Vegetables and Chile Sauce
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Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
467
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie467 cal.(22 %)
Protein55 g(56 %)
Fat16 g(14 %)
Carbohydrates24 g(16 %)
Sugar added5 g(20 %)
Roughage9.2 g(31 %)
Vitamin A1.8 mg(225 %)
Vitamin D0 μg(0 %)
Vitamin E9.7 mg(81 %)
Vitamin K22 μg(37 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin34.7 mg(289 %)
Vitamin B₆1.4 mg(100 %)
Folate99 μg(33 %)
Pantothenic acid2.5 mg(42 %)
Biotin32.7 μg(73 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C47 mg(49 %)
Potassium1,554 mg(39 %)
Calcium134 mg(13 %)
Magnesium115 mg(38 %)
Iron5 mg(33 %)
Iodine11 μg(6 %)
Zinc4.8 mg(60 %)
Saturated fatty acids2.5 g
Uric acid387 mg
Cholesterol88 mg
Complete sugar18 g

Ingredients

for
4
For the chile sauce
400 grams Tomatoes
2 chili peppers
1 onion
vegetable oil
1 garlic clove
salt
freshly ground peppers
2 Tbsps White vinegar
1 Tbsp brown sugar
For the turkey and vegetables
400 grams carrots
2 Tbsps Sesame seeds
300 grams Snow peas
4 thin Turkey cutlets (each 150 grams, ready to cook)
1 tsp Curry
2 tsps Lime zest
How healthy are the main ingredients?
TomatocarrotSnow peaSesame seedssugaronion

Preparation steps

1.

For the chile sauce, scald tomatoes, rinse in cold water, peel and chop. Rinse the chiles, cut in half, remove seeds and finely chop. Peel the onion and chop finely. Heat 2 tablespoons oil in a saucepan and cook the onion until soft. Peel garlic and squeeze. Stir in tomatoes and chile pieces, add the vinegar and sugar and let simmer covered for about 15 minutes over low heat. Season the sauce with salt and pepper.

2.

Peel the carrot, notching lengthwise as desired several times to form a flower shape, and cut crosswise into thin slices. Rinse and pinch back the ends of the snow peas. Blanch the carrots in boiling salted water for 4 minutes, then add the peas and cook for another 3 minutes.

3.

Meanwhile rinse the turkey cutlets and pat dry. Season with salt, pepper and curry seasoning and cook 2-3 minutes on each side in hot oil in a large frying pan. Sprinkle with lime zest and let rest.

4.

Toast the sesame seeds in a small dry frying pan.

5.

To serve, drain the vegetables and arrange on plates. Top with the turkey, drizzle on some chile sauce and garnish with sesame seeds.

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