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 your whole dietary bases. I’ve included a Vegetarian choice for you too with tempeh (a wonderful plant based mostly protein supply).
I’m all the time searching for 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 sometimes 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 intensely versatile, they’re additionally a wonderful supply of many nutritional vitamins and minerals and can assist regulate blood sugar and insulin as a result of they include resistant starch (1). One of these starch just isn’t damaged down and totally 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 vital for bone well being (so vital as we age!) and enhancing insulin sensitivity (3, 4). It’s additionally an excellent supply of vitamin C, a strong antioxidant that performs an vital function in lots of metabolic features corresponding to immune help, upkeep of connective tissue and bone formation (5).
All in all, this nicely balanced meal is certain to be successful and is a good way to gas your lively life-style! Take pleasure in!
Recipe
Yield: 2 servings
You have to: : 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 continuously, till softened, about 5-7 minutes.
- Return the turkey (or tempeh) to the skillet and add the potatoes and hen broth. Carry 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 contemporary parsley simply earlier than serving.
Vitamin Information
It is a tremendous simple meal to place along with a lot 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 number of entrees that would double as dinner or lunch
- A pair smoothie concepts which have complimentary components to provide you selection along 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 a little bit extra to eat.
- Spherical out your plan with a few staple sides that you simply want to have readily available every day like an enormous blended greens salad and a few rice, quinoa or simple to seize candy potato chunks………after which make your grocery checklist round that.
The 30 Day Problem Meal Plan contains 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 every part 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 enhance insulin sensitivity independently of the intestine microbiota.” Microbiome vol. 5,1 12. 7 Feb. 2017, doi:10.1186/s40168-017-0230-5. Net. 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. Net. https://pubmed.ncbi.nlm.nih.gov/27357127/
- DiNicolantonio, James J et al. “The well being advantages of vitamin Okay.” Open coronary heart vol. 2,1 e000300. 6 Oct. 2015, doi:10.1136/openhrt-2015-000300. Net. https://pubmed.ncbi.nlm.nih.gov/26468402/
- Fusaro, Maria et al. “Vitamin Okay and bone.” Scientific circumstances in mineral and bone metabolism : the official journal of the Italian Society of Osteoporosis, Mineral Metabolism, and Skeletal Ailments vol. 14,2 (2017): 200-206. doi:10.11138/ccmbm/2017.14.1.200. Net. https://pubmed.ncbi.nlm.nih.gov/29263734/
- Chambial, Shailja et al. “Vitamin C in illness prevention and remedy: an outline.” Indian journal of medical biochemistry : IJCB vol. 28,4 (2013): 314-28. doi:10.1007/s12291-013-0375-3. Net. https://pmc.ncbi.nlm.nih.gov/articles/PMC3783921/
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