The Food Coach

Free Healthy Recipe - Turkey Steak with Lemon Garlic Sauce

Dairy free, Gluten free, Low carbohydrate, Low fat, Low GI, Low sugar, Wheat Free

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A lot of people forget about turkey until Christmas, and don't think about how easy the different cuts can be to prepare, or healthy and tasty turkey is. With cuts of turkey - like these steaks here - the meat cooks evenly so it's succulent and moist and doesn't rely on additional fat to prevent it drying out. And it's great to mix it up and try different proteins!

Ingredients
600 grams turkey, steak
2 tbsp olive oil
3 cloves garlic, crushed
2 tbsp lemon, juice
2 tsp mustard, grainy
1 tbsp capers, rinsed & drained
peppercorns cracked, black
¾ cup parsley, chopped
3 cups beans - green, trimmed & sliced
1½ cups rice, mixed grain, cooked in chicken stock
Method

Brush both sides of the turkey with 1 tbs olive oil. Cook in batches for 2 minutes each side.
Heat remaining olive oil. Add garlic and sautť for 30 seconds. Add lemon juice, mustard, capers and stock and bring to the boil. Reduce heat to simmer for 2 to 3 minutes. Meanwhile

Steam green beans for 3 minutes. Return turkey to the pan with the juices. Add parsley and cook for a further minute. Serve turkey on mixed grain rice with beans and lemon garlic sauce.

Makes 6 servings

Scale recipe to serves

Prep Time: 25 mins
Cooking Time: 5 mins
Ready in: 30 mins


Suitable for:
Dinner, Lunch

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Nutritional Information - Per Serve
Kj 1685 kj
Calories 403 kcal
Fat 12 g
Saturated Fat 2 g
Total Carbohydrate 27 g
Total Protein 44 g
Fibre 7 g