Turkey Vegetable Skewers

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Turkey Vegetable Skewers
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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)
Calorie408 cal.(19 %)
Protein29 g(30 %)
Fat7 g(6 %)
Carbohydrates55 g(37 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0.2 mg(25 %)
Vitamin D1 μg(5 %)
Vitamin E2.8 mg(23 %)
Vitamin K33.2 μg(55 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin17.8 mg(148 %)
Vitamin B₆0.8 mg(57 %)
Folate75 μg(25 %)
Pantothenic acid2.3 mg(38 %)
Biotin25.2 μg(56 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C45 mg(47 %)
Potassium1,024 mg(26 %)
Calcium75 mg(8 %)
Magnesium81 mg(27 %)
Iron4 mg(27 %)
Iodine16 μg(8 %)
Zinc3 mg(38 %)
Saturated fatty acids1.3 g
Uric acid221 mg
Cholesterol33 mg
Complete sugar7 g

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
How healthy are the main ingredients?
Tomatosoy sauceolive oilthymesaltZucchini

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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