LEMON ROASTED TURKEY

nutrition Sep 23, 2020

HIGH PROTEIN OPTIONS

Serves 2

Prep Time: 10 minutes Cook Time: 45 minutes

Anytime of the year is a good time for Turkey. This lean meat is high in protein and a smart choice for anyone wanting to lose its or gain muscle. 

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 Moon is a holistic fitness and wellbeing coach with over 20 years experience educating people on the importance of a balanced and sustainable approach to their health and lifestyle. His philosophy is to teach people to think long term and big picture about how they want their life to look, and uses modalities such as strength training, yoga and life coaching to help them create it.

As a dynamic and down-to-earth trainer, Mark believes there are three key areas to sustainable fitness: MINDSET – NUTRITION – MOVEMENT – and when optimized, there’s no limit to the personal, professional and wider life goals you can achieve.

You can join Mark’s online fitness and yoga classes, or find him teaching in numerous Sydney-based health clubs including Body Mind Life, The Space Yoga Studio, Flow Athletic, Crunch Fitness and Fitness First.

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