Turkey Breast with Yogurt Dip and Vegetable Rice

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Turkey Breast with Yogurt Dip and Vegetable Rice
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Health Score:
Health Score
8,0 / 10
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 1 d 11 h. 40 min.
Ready in
Calories:
439
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie439 kcal(21 %)
Protein53.72 g(55 %)
Fat11.94 g(10 %)
Carbohydrates28.03 g(19 %)
Sugar added4.31 g(17 %)
Roughage2.68 g(9 %)
Vitamin A390.41 mg(48,801 %)
Vitamin D0.49 μg(2 %)
Vitamin E0.49 mg(4 %)
Vitamin B₁0.26 mg(26 %)
Vitamin B₂0.52 mg(47 %)
Niacin29.68 mg(247 %)
Vitamin B₆1.6 mg(114 %)
Folate48.57 μg(16 %)
Pantothenic acid1.86 mg(31 %)
Biotin0.66 μg(1 %)
Vitamin B₁₂0.72 μg(24 %)
Vitamin C72.69 mg(77 %)
Potassium770.03 mg(19 %)
Calcium73.5 mg(7 %)
Magnesium91.31 mg(30 %)
Iron2.11 mg(14 %)
Iodine0.45 μg(0 %)
Zinc3.5 mg(44 %)
Saturated fatty acids2.57 g
Cholesterol132.28 mg
Author of this recipe:
How healthy are the main ingredients?
zucchinicarrotCress

Ingredients

for
4
Ingredients
1 tablespoon
2 tablespoons
1
Chile pepper (halved, seeds removed and finely chopped)
1 tablespoon
23 ounces
turkey breasts (cut into four equal slices)
For the vegetable rice
2
Garlic cloves (finely chopped)
1 tablespoon
1
zucchini (finely grated)
1
carrot (finely grated)
1
yellow Bell pepper (halved, seeds and interior white skin removed and finely chopped)
1 cup
1 ⅔ cups
2
scallions (cut into rings)
For the dip
cup
2 tablespoons
4 tablespoons
1 ½ ounces

Preparation steps

1.
Heat the oven to 180°C (160°C in a fan oven) 350°F, gas 4.
2.
Mix the honey with the lime juice, chili pepper and olive oil. Season with salt and then brush the meat with the mixture.
3.
Roast in the oven for 10–15 minutes. If necessary turn the grill on as well for the last few minutes.
4.
To make the rice, sauté the garlic in 1 tbsp oil. Add the courgette/zucchini, carrot, bell pepper and the rice and fry together lightly.
5.
Add the vegetable stock and let simmer for approx 10 minutes with a lid on.
6.
Then add the scallions/spring onions and cook for a further 10 minutes. Season with salt and cayenne pepper.
7.
To make the dip, mix the yogurt with the lemon juice and the cress. Rinse the bean sprouts in hot water and add them to the mixture. Season with salt and pepper.
8.
Remove the turkey slices from the oven, cut diagonally into pieces and serve with the rice and the dip.