This meal is just scrumptious and is very low in fat, in fact it has only 1.75grams of fat per 100g turkey (skinless and cooked). Turkey is a good lean source of protein and, what's more it's cheap to buy. Simply follow the recipe and enjoy...What you'll need:
225g of new potatoes
125g runner beans (or green beans if preferred)
1 tbsp Cajun seasoning
2 turkey steaks
1 tbsp olive oil
finely grated zest and juice of 1/2 lemon (optional)
1/2 garlic glove, crushed
1 tomato, seeded and cut into chunks (or own choice of veg)
based on meal for two, takes 30 mins
1. Boil the potatoes for 8 minutes. Add the runner/green beans, cover pan and boil for further 6 minutes.
2. Whilst veg is boiling, sprinkle cajun seasoning on to both sides of each turkey steak. Heat one tablespoon of oil in a large shallow frying pan and fry the turkey steaks (medium heat) for 3-4 minutes each side until they begin to blacken. Add the lemon zest and juice if desired and fry for an extra few seconds. Reduce heat to keep warm.
3. Drain the potatoes and beans and put 2 tablespoon olive oil into the pan. Add the garlic and tomatoes (or choice of veg) and cook for 1-2 minutes, mixing vegetables and potatoes through until coated in the oil.
4. Serve with the turkey steaks, pour on pan juices for extra taste. For a lighter option, serve with small side salad of own choice (no dressing) in place of potatoes.
Per Serving (with potatoes)- 326 kcals, 34g protein, 23g cardohydrates, 12g fat (2g saturated fat), 3g fibre, 0.21g salt and no added sugar.
No comments:
Post a Comment