Puerto Rican Turkey

Food and nutrition


Portions:2

Preparation:10

Cooking:25
Published on 27 February 2019
by Isabelle Huot

Ingredients

1 garlic clove

15 mL (1 tbsp.) dried oregano

7.5 mL (½ tbsp.) hot chili flakes

7.5 mL (½ tbsp.) paprika

2.5 mL (½ tsp.) curry powder

15 mL (1 tbsp.) olive oil

240 g turkey cutlet*

1 bell pepper

½ yellow onion

125 mL (½ cup) brown rice

250 mL (1 cup) of unsalted chicken stock

80 mL (⅓ cup) of black beans, rinsed and drained

Nutritional Values

Calories:326
Total lipids:8
Total carbohydrates:25
Proteins:39

Directions

  • Preheat oven to 200 °C (400 °F). Finely chop the garlic and place half of it in a large bowl with the spices and half of the olive oil. Mix well. Add the turkey cutlets and turn well to cover them in the spice and olive oil mixture. Leave to marinate in the fridge for 10 minutes.

 

  • Cut the bell pepper into cubes and chop the onion. Heat the rest of the olive oil in a saucepan over medium heat. Add the bell pepper, the onion, the rest of the garlic and heat them for 2 to 3 minutes.

 

  • Add the rice and cook for 30 seconds, then add the chicken stock and mix. Bring to a boil, cover, reduce to medium heat and cook for 10 minutes. Remove from the stove, add the black beans, and leave covered for 5 minutes.

 

  • While the rice is cooking, place the turkey cutlets on a baking tray lined with parchment paper and bake in the oven for 20 minutes or until the turkey is cooked. Serve the turkey cutlets with the rice and black beans.

 

*Plan ahead: Cook 160 g more turkey cutlet to have enough for lunch the next day.

Variation: Replace rice with red quinoa.

 

 

 

 

Isabelle Huot
Doctor in nutrition, spokesperson for the Kilo Cardio weight loss program
Kilo Cardio
Énergie Cardio's Kilo Cardio weight loss program handbook, by Isabelle Huot, Josée Lavigueur et Guy Bourgeois.