Turkey Curry with Coconut Rice

0
Average: 0 (0 votes)
(0 votes)
Turkey Curry with Coconut Rice
share Share
print
bookmark_border Copy URL
Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
916
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie916 cal.(44 %)
Protein39 g(40 %)
Fat50 g(43 %)
Carbohydrates76 g(51 %)
Sugar added7 g(28 %)
Roughage9.7 g(32 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.3 μg(2 %)
Vitamin E10.5 mg(88 %)
Vitamin K8.5 μg(14 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin22.8 mg(190 %)
Vitamin B₆1.1 mg(79 %)
Folate102 μg(34 %)
Pantothenic acid1.7 mg(28 %)
Biotin21.9 μg(49 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C148 mg(156 %)
Potassium1,223 mg(31 %)
Calcium97 mg(10 %)
Magnesium118 mg(39 %)
Iron4 mg(27 %)
Iodine9 μg(5 %)
Zinc4 mg(50 %)
Saturated fatty acids30.7 g
Uric acid256 mg
Cholesterol110 mg
Complete sugar32 g

Ingredients

for
4
also
100 grams Shredded coconut
100 grams butter
200 grams Long grain rice
Ingredients
500 grams turkey breasts
salt
freshly ground peppers
vegetable oil (to fry)
For the chutney
2 lemons
30 grams sugar
1 Red Bell pepper
½ bunch scallions
50 grams Snow peas
1 Mango
1 chopped onion
1 garlic clove
3 tsps Curry
250 milliliters Orange juice
1 Tbsp cornstarch
How healthy are the main ingredients?
Orange juiceLong grain riceSnow peasugarsaltlemon

Preparation steps

1.

Cook the rice according to package directions.

2.

Heat the oil in a skillet. Cut the turkey breast into strips, season with salt and pepper and saute briefly, then keep warm.

3.

For the chutney: With a paring knife remove the peel and white pith from the lemons. Working over a bowl, cut in between the membranes to release the fruit, sprinkle with sugar and set aside.

4.

Rinse the vegetables. Halve the pepper lengthwise, remove the seeds and white pith and dice coarsely. Slice the scallions. Remove the strings from the snowpeas and cut diagonally into strips.

5.

Peel the mango, cut the flesh from the pit and roughly chop. 

6.

Chop the onion and push the garlic through a garlic press, Heat the oil in a saucepan and saute the onion and garlic until translucent. Sprinkle with curry and sauté briefly. Then pour in the orange juice and add the vegetables. Simmer 5 minutes. Dissolve the cornstarch with a little cold water, stir into the simmering vegetables and cook, stirring until thickened.

7.

Add the turkey breast, diced mango and lemon fillets to the  vegetables; heat briefly and season with salt and pepper.

8.

Toast the coconut in a dry skillet, then stir into the rice along with the butter. Serve the turkey curry with rice and garnish as desired with strips of fresh coconut.

Fall Favorites

Get Fit!

Simple, But Good

Weeknight Dinners