Searching 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 possibility for you too with tempeh (a superb plant primarily based protein supply).
I’m at all times 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 on your supply of protein, potatoes on your carbs, olive oil on 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 help regulate blood sugar and insulin as a result of they include resistant starch (1). This kind of starch just isn’t 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 robust herb that’s excessive in vitamin Okay, which is essential for bone well being (so essential as we age!) and enhancing insulin sensitivity (3, 4). It’s additionally a terrific supply of vitamin C, a robust antioxidant that performs an essential function in lots of metabolic features resembling immune help, upkeep of connective tissue and bone formation (5).
All in all, this effectively balanced meal is certain to be a success and is an effective way to gas your energetic 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 cook dinner for 5-7 minutes, breaking apart with a cooking spoon, till browned and cooked via.
- Switch the turkey (or tempeh) to a mixing bowl and put aside.
- Cut back the warmth to medium and add the onions, tomatoes and garlic to the skillet.
- Season with paprika, salt and pepper and cook dinner, stirring incessantly, 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 scale 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.
Diet Details
This can be 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
- Just a few entrees that might double as dinner or lunch
- A pair smoothie concepts which have complimentary elements to provide you selection together with your greens
- A snack possibility like home made protein muffins or a straightforward to make path combine for days you’re simply hungrier and wish just a little extra to eat.
- Spherical out your plan with a few staple sides that you just wish to have readily available every day like an enormous combined greens salad and a few rice, quinoa or straightforward to seize candy potato chunks………after which make your grocery record 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 can assist you eat proper for YOUR life!
Try every thing 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 Illnesses 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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