EatSmarter exclusive recipe

Turkey Cutlets ​​with Chickpeas

Family Dining (2 Adults and 2 Children)
4.25
Average: 4.3 (4 votes)
(4 votes)
Turkey Cutlets ​​with Chickpeas

Turkey Cutlets ​​with Chickpeas - Refined combination with Middle Eastern flavors

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Health Score:
Health Score
8,9 / 10
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
540
calories
Calories

Healthy, because

Even smarter

Nutritional values

Cumin, pepper and cinnamon give pep and stimulate the metabolism. Turkey meat provides a lot of protein with little fat; couscous makes you feel full and raisins bring pleasant sweetness with a high mineral content.

Make sure that the raisins are unsulphurated when you buy them! It is true that sulphurised dried fruit is harmless, as an enzyme produced naturally in the body ensures the rapid breakdown of sulphur dioxide and sulphites. People who have less of this enzyme can react with nausea, vomiting, diarrhoea and headaches.

1 serving contains
(Percentage of daily recommendation)
Calorie540 kcal(26 %)
Protein38 g(39 %)
Fat10 g(9 %)
Carbohydrates71 g(47 %)
Sugar added0 g(0 %)
Roughage16.5 g(55 %)
Calorie343 kcal(16 %)
Protein24 g(24 %)
Fat6 g(5 %)
Carbohydrates45 g(30 %)
Sugar added0 g(0 %)
Roughage10 g(33 %)
Vitamin A1.8 mg(225 %)
Vitamin D0 μg(0 %)
Vitamin E6.3 mg(53 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin23.1 mg(193 %)
Vitamin B₆0.9 mg(64 %)
Folate59 μg(20 %)
Pantothenic acid2 mg(33 %)
Biotin22.4 μg(50 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C23 mg(24 %)
Potassium988 mg(25 %)
Calcium150 mg(15 %)
Magnesium168 mg(56 %)
Iron8.3 mg(55 %)
Iodine26 μg(13 %)
Zinc5.4 mg(68 %)
Saturated fatty acids1.3 g
Uric acid336 mg
Cholesterol63 mg
1 Kinderportion enthält
Vitamin A1.2 mg(150 %)
Vitamin D0 μg(0 %)
Vitamin E3.6 mg(30 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin15.2 mg(127 %)
Vitamin B₆0.6 mg(43 %)
Folate40 μg(13 %)
Pantothenic acid1.3 mg(22 %)
Biotin14.9 μg(33 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C16 mg(17 %)
Potassium658 mg(16 %)
Calcium90 mg(9 %)
Magnesium107 mg(36 %)
Iron5.3 mg(35 %)
Iodine17 μg(9 %)
Zinc3.4 mg(43 %)
Saturated fatty acids0.8 g
Uric acid193 mg
Cholesterol42 mg
Development of this recipe:

Ingredients

for
4
Ingredients
4
Carrots (each about 100 grams)
3
Tomatoes (each about 80 grams)
2
Onions (each about 50 grams)
12 ounces
2 tablespoons
1 teaspoon
1 pinch
1 pinch
ground Cinnamon
9 ounces
Chickpeas (canned; drained weight)
7 ounces
3 tablespoons
Raisins (about 45 grams)
Preparation

Kitchen utensils

1 Pot (with lid), 1 Measuring cups, 1 Wooden spoon, 1 Can opener, 1 Tablespoon, 1 Cutting board, 1 Small knife, 1 Peeler, 1 Large knife, 1 Skillet (with lid), 1 Slotted spatula, 1 Aluminum foil

Preparation steps

1.
Turkey Cutlets ​​with Chickpeas preparation step 1

Peel carrots and cut into thin (about 5 mm) (approximately 1/4 inch) slices.

2.
Turkey Cutlets ​​with Chickpeas preparation step 2

Rinse the tomatoes, cut out the stems, quarter tomatoes and then cut into small dice. Peel the onions and also dice.

3.
Turkey Cutlets ​​with Chickpeas preparation step 3

Rinse the turkey cutlets, pat dry and cut into narrow strips.

4.
Turkey Cutlets ​​with Chickpeas preparation step 4

Heat the oil in a skillet over medium heat. Cook the turkey strips until starting to brown, stirring. Season with salt, pepper, paprika, cumin and cinnamon and stir to coat. Continue to cook until turkey is golden brown, 2-3 minutes more.

5.
Turkey Cutlets ​​with Chickpeas preparation step 5

Remove turkey from the skillet and wrap in aluminum foil. Drain the chickpeas, rinse and drain again.

6.
Turkey Cutlets ​​with Chickpeas preparation step 6

In a pot, bring 460 ml (approximately 2 cups) water and salt to a boil. Stir in couscous, cover and cook over low heat until tender, about 10 minutes. Add the chickpeas and raisins, stir to combine and cook until heated through, about 5 minutes.

7.
Turkey Cutlets ​​with Chickpeas preparation step 7

Meanwhile, cook onions in the skillet with the residual oil from the turkey until translucent. Add carrots and 1-2 tablespoons of water, cover and cook over medium heat until tender, about 10 minutes; add more water if pan becomes too dry.

8.
Turkey Cutlets ​​with Chickpeas preparation step 8

Stir the tomatoes into the carrots and simmer until softened, about 5 minutes.

9.
Turkey Cutlets ​​with Chickpeas preparation step 9

Return the turkey strips along with accumulated juices to the skillet and heat through briefly. Season with salt and pepper and serve with couscous.