Turkey Roulade with Lentil Filling
Turkey schnitzel, lentils and yoghurt are low in fat but high in protein - this makes the roulades ideal for anyone who wants to lose weight or maintain it! If you want more fibre, eat a piece of wholemeal flat bread with it.
The lentil mixture is ready even faster if you also crush it with a blender. You can also season it to your liking with cumin and cayenne pepper.
(Percentage of daily recommendation)
| Calorie | 250 cal. | (12 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 23.5 mg | (196 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 17.2 μg | (38 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 5 mg | (5 %) | ||
| Potassium | 719 mg | (18 %) | ||
| Calcium | 75 mg | (8 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 210 mg | |||
| Cholesterol | 85 mg |
Ingredients
- Ingredients
- 1 onion
- 1 garlic clove
- 250 milliliters Vegetable broth
- 75 grams yellow Lentils
- 1 tsp Curry powder
- 1 pc Cucumber (150 grams)
- 100 grams Yogurt (low-fat)
- salt
- 4 stalks flat-leaf parsley
- peppers
- 8 thin Turkey cutlets (about 70 grams)
- 1 Tbsp Canola oil
Preparation steps
Peel the onion and cut into small dice. Peel and finely chop the garlic.
Bring the vegetable broth, onion, garlic and lentils to a boil in a pot, then stir in the curry powder.
Cover and cook over low heat until lentils are tender, about 25 minutes. Transfer to a bowl and let cool, stirring occasionally, about 20 minutes.
Meanwhile, rinse the piece of cucumber, cut into small dice and place in a mixing bowl. Add yogurt and puree with an immersion blender. Season with salt.
Rinse parsley, shake dry and pluck leaves.
Mash the lentil mixture with a fork and season with salt and pepper.
Rinse turkey cutlets, pat dry and place next to each other on a work surface. Spread lentil mash over turkey and sprinkle with parsley.
Starting from the short side, roll cutlets and secure each with a toothpick.
Heat the oil in a pan on low heat. Add the turkey rolls, cover and cook until browned all over, about 15 minutes. Remove from heat and let cool.
Season the yogurt sauce with salt. If transporting, place the sauce in a small jar with a lid and the turkey roulades in an airtight container (about 1.5 liters)(approximately 1 1/2 quarts).