The Food Coach

Free Healthy Recipe - Baked Turkey with Fennel and Pinenuts

Gluten free, Low carbohydrate, Low GI, Wheat Free

Here we combine the comfort factor of turkey, full flavoured parmesan (to taste through the sinuses) and pine nuts as the main source of zinc.

Ingredients
600 grams turkey fillets
4 baby fennel bulbs, trimmed and thinly sliced lengthways
¼ cup olive oil
sea salt and cracked black pepper
½ cup parmesan, grated
1 tsp rosemary, chopped
¼ cup pinenuts
Method

Preheat the oven to 190 degrees Celsius.

Place the fennel in a large pan with boiling water and cook for approx 7 minutes.
While the fennel is cooking, dry roast the pine nuts until they are golden.
Roughly grind the pinenuts to retain texture.
Drain the fennel and lay it only a baking pan with the olive oil and seasoning.
Combine the parmesan, rosemary and pine nuts together and sprinkle them over the fennel.
Bake in the oven for 30 minutes or until brown.

Once the fennel is in the oven, heat a char grill pan to hot, brush the turkey fillets with olive oil and lightly season. Sear the turkey for 2 - 3 minutes each side and place on a baking tray to cook through for a further 10 minutes taking care not to overcook it.

Note: Pinenuts are also a good source of folate, iron, fibre and protein and unlike many other nuts are least likely to cause an allergic reaction.

Makes 4 servings

Scale recipe to serves

Prep Time: 15 mins
Cooking Time: 30 mins
Ready in: 45 mins


Suitable for:
Dinner

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Nutritional Information - Per Serve
Kj 2037 kj
Calories 487 kcal
Fat 31.1 g
Saturated Fat 5.9 g
Total Carbohydrate 4.1 g
Total Protein 46.3 g
Fibre 3.7 g

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