If you eat this, you don't need to worry about your vitamin C and protein supply for the rest of the day, because oranges and turkey breast provide more than enough of both.
For those with allergies, please pay attention to the note "unsulphurised" on the packaging of the apricots, and it is best to use a cucumber from organic farming to avoid possible harmful residues.
(Percentage of daily recommendation)
|Calorie||363 kcal||(17 %)|
|Protein||40 g||(41 %)|
|Fat||12 g||(10 %)|
|Carbohydrates||19 g||(13 %)|
|Sugar added||0 g||(0 %)|
|Roughage||6 g||(20 %)|
|Vitamin A||0.6 mg||(75 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||3.9 mg||(33 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||25.8 mg||(215 %)|
|Vitamin B₆||0.9 mg||(64 %)|
|Folate||101 μg||(34 %)|
|Pantothenic acid||1.75 mg||(29 %)|
|Biotin||20.3 μg||(45 %)|
|Vitamin B₁₂||0.7 μg||(23 %)|
|Vitamin C||91 mg||(96 %)|
|Potassium||1,378 mg||(34 %)|
|Calcium||148 mg||(15 %)|
|Magnesium||75 mg||(25 %)|
|Iron||4.5 mg||(30 %)|
|Iodine||12 μg||(6 %)|
|Zinc||3.5 mg||(44 %)|
|Saturated fatty acids||2.1 g|
|Uric acid||240 mg|
- 1 small Cucumber
- 1 small Organic orange
- 1 Orange
- 1 pc ginger (about 3/4 ounce)
- 1 shallot
- 6 dried Apricot
- 2 Tbsps olive oil
- 1 small Leaf lettuce variety (green or red)
- 1 bunch cilantro
- 2 Turkey cutlets (each about 5 oz.)
Rinse cucumbers thoroughly with hot water and wipe dry. Cut in half lengthwise, remove the seeds with a teaspoon and cut cucumber into thin slices.
Rinse small orange in hot water, wipe dry and finely grate half of the zest.
Peel both oranges, removing all of the bitter white pith.
Working over a bowl to catch the juices, cut between membranes of both oranges to remove whole orange segments.
Peel ginger root and shallot and finely chop. Chop dried apricots very finely and add with ginger and shallot to orange juice.
Add orange zest to juice mixture and stir in 1 tablespoon oil. Season with salt and pepper. Mix in cucumber and orange segments.
Rinse the lettuce, spin dry and tear or cut the leaves into bite-sized pieces.
Rinse cilantro, shake dry, pluck leaves and chop. Mix lettuce and cilantro into the cucumber salad.
Rinse turkey cutlets, pat dry and season with salt and pepper. Heat the remaining oil in a non-stick pan and cook cutlets on each side for about 3 minutes. Serve with the salad.