Turkey Vegetable Skewers
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
408
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 408 cal. | (19 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 33.2 μg | (55 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 17.8 mg | (148 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 25.2 μg | (56 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 1,024 mg | (26 %) | ||
| Calcium | 75 mg | (8 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 221 mg | |||
| Cholesterol | 33 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 300 grams turkey breasts
- 2 Tbsps soy sauce
- 2 Tbsps olive oil
- salt
- freshly ground peppers
- 1 tsp dried thyme
- 200 grams button Mushroom
- 2 small Zucchini (200 grams or approximately 7 ounces)
- 400 grams Tomatoes
- 1 onion
- 2 Tbsps mixed, chopped Fresh herbs (such as chives, parsley & basil)
- 250 grams Rice
Preparation steps
1.
Cut the turkey into strips. Mix the soy sauce, oil, salt, pepper and thyme together and marinate the meat for 30 minutes.
2.
Cook the rice in twice the volume of lightly salted water, cover and simmer for 20 minutes until done.
3.
Rinse and brush the mushrooms. Rinse the zucchini and cut into thick slices. Peel the onion and cut into quarters.
4.
Blanch the tomatoes, peel, dice and place in a greased ovenproof dish. Season with salt and pepper.
5.
Alternate threading the vegetables, mushrooms and turkey onto skewers. Place the skewers over the tomatoes and braise in a preheated oven at 180°C (approximately 350°F) for 10-15 minutes. Turn once while cooking.
6.
Serve the rice on plates with the tomatoes and turkey skewers. Garnish with herbs.
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