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track your foodHome-cooked Meal Recipe
This home-cooked meal blends together a nourishing mix of boiled turkey breast, a perfectly fried egg, tender green peas, fluffy rice, and a medley of cooked vegetables such as carrots, possibly onions, and herbs. Crafted for those who appreciate a balanced plate, this dish brings together the goodness of lean protein, veggies, and grains in one hearty serving. Ideal for a nutritious lunch or dinner, its simplicity does not skimp on flavor or nutritional value. With rough estimates of calories falling between 600-700 kcal, this meal is a fantastic option for anyone looking to maintain a healthy diet without sacrificing taste.
🌎 N/A: Home-cooked Meal
- 🔥 Calories 650kcal
- 🍗 Protein 45g
- 🍚 Carbs 80g
- 🧈 Fat 25g
🥗 Ingredients:
- turkey breast (150g)
- fried egg (50g)
- green peas (100g)
- rice (150g)
- cooked vegetables (50g)
- cooking oil (15g)
🍳 How to cook (1 serving):
Boiled Turkey Breast
1. Begin by placing the turkey breast in a large pot of boiling water. 2. Reduce heat to a simmer and cook until the turkey is fully cooked through, usually taking about 20-30 minutes depending on the size. 3. Once cooked, remove the turkey from the pot, let it cool slightly, and then slice or shred it according to preference.
Fried Egg
1. Heat a small amount of cooking oil in a frying pan over medium heat. 2. Crack an egg into the pan, being careful not to break the yolk. 3. Fry the egg to your liking, either leaving the yolk runny or cooking through for a firmer yolk. 4. Remove from heat and place on paper towels to drain any excess oil.
Green Peas
1. Bring a small pot of water to a boil and add the green peas. 2. Cook for 3-4 minutes, or until the peas are tender but still vibrant green. 3. Drain the peas and set aside.
Rice
1. Rinse 150 grams of rice under cold water until the water runs clear to remove excess starch. 2. Add the rice to a pot with a 2:1 ratio of water. Bring to a boil, then reduce to a simmer and cover. 3. Cook for 10-15 minutes, or until the water is absorbed and the rice is fluffy. Remove from heat and let it sit, covered, for 5 minutes before fluffing with a fork.
Cooked Vegetables
1. In a frying pan, add a small amount of cooking oil. 2. Sauté any combination of diced carrots, onions, or herbs until they are soft and lightly caramelized.
Combining the Dish
1. Assemble the meal by arranging slices of the boiled turkey breast alongside the fried egg. 2. Add a portion of green peas and rice on the side. 3. Garnish with the sautéed vegetables. 4. Season to taste with salt, pepper, and any preferred herbs or spices, and serve.
⭐️ Nutrition facts:
This meal shines as a balanced offering, with approximately 40-50 grams of lean protein from the turkey breast and egg, about 75-85 grams of carbohydrates from the rice and peas, and a moderate amount of fat, around 20-30 grams, primarily from the cooking oil and the egg's yolk. It's an excellent choice for those who are health-conscious, aiming for a diet balanced in macronutrients.
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