Turkey breast and sautéed vegetables with garlic

Turkey breast with sautéed vegetables and garlic: A healthy and delicious recipe

If you're looking for a quick, healthy, and flavorful recipe, you've come to the right place! Turkey breast with sautéed vegetables and garlic is a perfect choice for a nutritious meal that will not only satisfy your taste buds but also provide you with the energy you need throughout the day. Plus, it's a simple recipe, ideal for beginners, as well as for more experienced cooks who want to prepare a healthy lunch or dinner in record time.

Recipe history

This combination of turkey meat and vegetables has become popular due to its high nutritional value and light yet savory taste. Turkey is an excellent source of lean protein, while vegetables are packed with essential vitamins and minerals. The dish can be easily adapted based on personal preferences and seasonal vegetables, making it versatile and always interesting.

Preparation time

- Preparation time: 15 minutes
- Cooking time: 20 minutes
- Total time: 35 minutes
- Servings: 4

Ingredients

- 1 large turkey breast (approximately 500 g)
- 4-5 florets of broccoli
- 4-5 florets of cauliflower
- 4 thin carrots
- 1 head of garlic
- 2 tablespoons of olive oil (or other oil of choice)
- Salt
- Pepper

Ingredient details

- Turkey breast: It is a lean meat, rich in protein, with low fat content. Make sure to choose a fresh turkey breast without additives or preservatives.
- Vegetables: Broccoli, cauliflower, and carrots are excellent sources of vitamins, minerals, and fiber. You can vary the vegetables according to the season or preferences; asparagus, bell peppers, or zucchini are wonderful choices.
- Garlic: In addition to its unique flavor, garlic has antioxidant and anti-inflammatory properties, adding a health boost to the dish.
- Olive oil: It is a healthy choice for cooking, rich in monounsaturated fatty acids. If you prefer, you can also use canola or avocado oil.

Step by step: Preparing the recipe

1. Preparing the ingredients: Start by washing the turkey breast well under cold running water. Once drained, cut it into thin slices, about 1 cm thick. This will help the meat cook evenly.

2. Vegetables: Peel and wash the carrots, then cut them into sticks about 1 cm long. Boil the broccoli and cauliflower in salted water for about 5-7 minutes until they become slightly tender. Once cooked, drain them and place them on a platter.

3. Cooking the turkey breast: In a large skillet, heat one tablespoon of olive oil over medium heat. Add the turkey breast slices, seasoned with salt and pepper, and sauté for 5-7 minutes until they are golden and cooked through. Remove them to a platter and cover with foil to keep warm.

4. Preparing the vegetables: In the same skillet, add one tablespoon of olive oil and sauté the minced garlic for 1-2 minutes, being careful not to burn it, as burnt garlic becomes bitter. Add the cooked vegetables and mix them well in the skillet, allowing them to combine with the flavors of the garlic for a few minutes.

5. Finalizing: Incorporate the turkey breast slices into the skillet with the vegetables and mix everything well to combine the flavors. Let it simmer on low heat for 2-3 minutes so that all the ingredients heat evenly.

6. Serving: Serve the dish warm, alongside a fresh salad or a side of rice or quinoa. You can also add a splash of lemon juice or balsamic vinegar for an even more intense flavor.

Practical tips

- Vegetarian option: You can replace the turkey breast with tofu or seitan for a delicious vegetarian version.
- Spices: Experiment with different herbs, such as basil or oregano, to vary the flavors.
- Oven preparation: If you prefer, you can bake the turkey breast in the oven at 180°C for 25-30 minutes, covered with foil, to keep it juicy.
- Planning: This recipe is perfect for meal prep. You can prepare a double portion and keep it in the fridge to consume the next day.

Nutritional benefits

This recipe is not only delicious but also packed with nutritional benefits. Turkey breast is rich in protein, helping to build and repair the body's tissues. The vegetables add fiber, essential vitamins, and minerals, contributing to healthy digestion and a strong immune system. Additionally, olive oil is known for its antioxidant properties and its beneficial effect on cardiovascular health.

Frequently asked questions

1. Can I use other types of meat?
Yes, you can use chicken breast, pork, or even fish, adjusting the cooking time based on the type of meat chosen.

2. How can I store leftovers?
Keep the dish in an airtight container in the fridge, where it will last for 2-3 days. You can reheat it in the microwave or on the stove.

3. What salads pair well with this dish?
A simple green salad with tomatoes, cucumbers, and a light lemon and olive oil dressing is an excellent choice. Additionally, a quinoa salad with fresh vegetables would perfectly complement this dish.

4. How many calories does a serving have?
A serving of turkey breast with sautéed vegetables has approximately 350-400 calories, depending on the amount of oil used and the vegetables chosen.

Now you're ready to try this healthy turkey breast with sautéed vegetables and garlic recipe! Enjoy every bite and savor the benefits it brings for both your health and your taste pleasure! Enjoy your meal!