On the lookout for a balanced breakfast? Try this Turkey and Potato Hash!
It’s a easy, one-pan meal that’s wholesome and scrumptious and covers all your dietary bases. I’ve included a Vegetarian choice for you too with tempeh (a superb plant based mostly protein supply).
I’m all the time in search of methods to be inventive with my meals, that additionally hold it easy. This recipe follows my “dinner for breakfast” theme, the place we do a spin on one thing you’d usually have for dinner or lunch, however make it breakfast!
This meal has all of the nutrient constructing blocks your physique wants any time of day: turkey or tempeh to your supply of protein, potatoes to your carbs, olive oil to your wholesome fat and loads of veggies for fiber and phytonutrients!
I used potatoes on this recipe as a result of not solely are they scrumptious and very versatile, they’re additionally a superb supply of many nutritional vitamins and minerals and may also help regulate blood sugar and insulin as a result of they include resistant starch (1). The sort of starch will not be damaged down and absolutely absorbed so when it reaches the massive gut it turns into a supply of vitamins for the useful micro organism in your intestine (2).
This recipe additionally options parsley, a strong herb that’s excessive in vitamin Okay, which is necessary for bone well being (so necessary as we age!) and enhancing insulin sensitivity (3, 4). It’s additionally a terrific supply of vitamin C, a strong antioxidant that performs an necessary position in lots of metabolic capabilities equivalent to immune assist, upkeep of connective tissue and bone formation (5).
All in all, this nicely balanced meal is bound to be successful and is an effective way to gasoline your lively life-style! Get pleasure from!
Yield: 2 servings
You will have: : Reducing board and knife, measuring spoons and cups, cooking spoon, garlic press, massive skillet, mixing bowl
Key: T=Tablespoon; tsp=teaspoon 
Elements:
- 1/2 lb lean floor turkey (or 8 oz tempeh)
- 1 tsp olive oil
- 1/2 cup yellow onion, chopped
- 1/2 cup roma tomatoes, cored and chopped
- 2 garlic cloves, minced
- 1 tsp paprika
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1 cup potato, diced
- 2 cups low sodium hen broth
- 2 cups darkish leafy greens, chopped
- 1 T parsley, chopped
Instructions:
- Warmth a big skillet over medium-high warmth and add olive oil. Add turkey (or tempeh) and prepare dinner for 5-7 minutes, breaking apart with a cooking spoon, till browned and cooked by.
- Switch the turkey (or tempeh) to a mixing bowl and put aside.
- Scale back the warmth to medium and add the onions, tomatoes and garlic to the skillet.
- Season with paprika, salt and pepper and prepare dinner, stirring often, till softened, about 5-7 minutes.
- Return the turkey (or tempeh) to the skillet and add the potatoes and hen broth. Convey to a boil, then cut back the warmth to low and canopy.
- Add greens and simmer for 15-20 minutes, stirring often, till the potatoes have softened.
- Combine in recent parsley simply earlier than serving.
Vitamin Info
It is a tremendous straightforward meal to place along with a number of variations you possibly can strive relying in your preferences and what’s in season. Let me know the way you prefer it!
Want some assist with wholesome consuming?
Try my 30 Day Problem Meal Plan!
When planning for the week, I take into consideration:
- 2-3 breakfast choices I like
- A couple of entrees that might double as dinner or lunch
- A pair smoothie concepts which have complimentary elements to present you selection together with your greens
- A snack choice like home made protein muffins or a simple to make path combine for days you’re simply hungrier and wish slightly extra to eat.
- Spherical out your plan with a few staple sides that you just want to have readily available day by day like an enormous blended greens salad and a few rice, quinoa or straightforward to seize candy potato chunks………after which make your grocery listing round that.
Or, you possibly can let me make the entire plan for you, with so many scrumptious, straightforward and wholesome recipes!
The 30 Day Problem Meal Plan consists of all of the recipes and grocery lists for breakfasts, smoothies, sides, snacks and entrees for 4 full weeks – with loads of scrumptious choices and construction that will help you eat proper for YOUR life!
Try all the things included within the 30 Day Problem Meal Plan proper right here, and let me make your life simpler!
- Bindels, Laure B et al. “Resistant starch can improve insulin sensitivity independently of the gut microbiota.” Microbiome vol. 5,1 12. 7 Feb. 2017, doi:10.1186/s40168-017-0230-5. Internet. https://pubmed.ncbi.nlm.nih.gov/28166818/
- Venkataraman, A et al. “Variable responses of human microbiomes to dietary supplementation with resistant starch.” Microbiome vol. 4,1 33. 29 Jun. 2016, doi:10.1186/s40168-016-0178-x. Internet. https://pubmed.ncbi.nlm.nih.gov/27357127/
- DiNicolantonio, James J et al. “The health benefits of vitamin K.” Open coronary heart vol. 2,1 e000300. 6 Oct. 2015, doi:10.1136/openhrt-2015-000300. Internet. https://pubmed.ncbi.nlm.nih.gov/26468402/
- Fusaro, Maria et al. “Vitamin K and bone.” Scientific circumstances in mineral and bone metabolism : the official journal of the Italian Society of Osteoporosis, Mineral Metabolism, and Skeletal Illnesses vol. 14,2 (2017): 200-206. doi:10.11138/ccmbm/2017.14.1.200. Internet. https://pubmed.ncbi.nlm.nih.gov/29263734/
- Chambial, Shailja et al. “Vitamin C in disease prevention and cure: an overview.” Indian journal of scientific biochemistry : IJCB vol. 28,4 (2013): 314-28. doi:10.1007/s12291-013-0375-3. Internet. https://pmc.ncbi.nlm.nih.gov/articles/PMC3783921/
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