Lemon Roasted Turkey with Sautéed Organic Kale, Mushrooms and Capsicum

Serves 2 Prep Time: 10 minutes Cook Time: 45 minutes

 

INGREDIENTS

  • Turkey Roast (add proper kilo amount per standard size roast)
  • ½ cup Brown Rice
  • Large handful of Organic Kale
  • ½ capsicum, sliced
  • 3-4 mushrooms, sliced
  • Drizzle of Extra Virgin Olive Oil
  • Dash of Cayenne Pepper
  • Pinch of Sea Salt
  • Fresh Ground pepper
  • 1 lemon

METHOD

Add turkey roast to pressure cooker. Add 2-4 cups of chicken broth to pressure cooker so turkey is half filled in broth. Season with salt, pepper, cayenne pepper and any other spices of your choice. Add one fresh squeezed lemon. Secure lid and set pressure cooker for 45-55 minutes depending on size of roast.

Cook brown rice according to package directions. Substitute chicken broth for water for added flavor.

After turkey roast has cooked, allow it to rest while you sauté the vegetables.

Add olive oil to medium heat pan and sauté kale, mushrooms, capsicum and ½ cup cooked brown rice for about 5-7 minutes. Stir occasionally to combine ingredients. Season to taste. Add sauté to plate and top with lemon-roasted turkey. Garnish with lemon wedge.

NUTRITIONAL BENEFITS

Turkey:

There are about 32g of protein in a 4-oz. serving of turkey, making it a very good source of these essential amino acids and is high in B Vitamins too. Turkey contains selenium, which is essential for the healthy function of the thyroid and immune system and also contains trace minerals thought to aid in cancer prevention.

Kale:

A super food and nutritional powerhouse that is packed with antioxidants and Vitamin K and also contains significant health benefits, including cancer protection and lowered cholesterol. One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Mushrooms:

A high-quality source of protein and rich in dietary fiber, including those responsible for heart health and lowering cholesterol. Mushrooms are a great source of Vitamin D, help boost your immune system, are rich in antioxidants, and help speed up metabolism.

Capsicum:

Helps in curing many diseases that include lowering blood pressure, reducing cholesterol and warding off strokes and heart attacks, speeding up metabolism, treating colds and fevers, preventing cancer and pain control.

ABOUT MARK MOON

Mark is one of today’s leaders in health and wellness, with more than 15 years’ experience from across the globe. As a celebrity trainer with a continued national and international presence, Mark promotes his well-balanced, holistic approach to fitness and lifestyle through media platforms worldwide.

Mark has created his own online health, fitness and lifestyle brand Get Fit Fast The Complete Workout System with workouts, meal plans and workout schedules available for download at www.markmoonfitness.com Mark is also a resident trainer on USA digital workout platform Fit Fusion, USA based iPhone application Go Flaunt It, and his home workout DVDs range is distributed through the USA by Watch It Now Entertainment at www.markmoonfitnessusa.com

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Mark Moon 12/05/2013

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