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 entire dietary bases. I’ve included a Vegetarian possibility for you too with tempeh (a wonderful plant primarily based protein supply).
I’m at all times 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 in your supply of protein, potatoes in your carbs, olive oil in 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 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). This 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 helpful micro organism in your intestine (2).
This recipe additionally options parsley, a robust herb that’s excessive in vitamin Ok, which is essential for bone well being (so essential as we age!) and enhancing insulin sensitivity (3, 4). It’s additionally an ideal supply of vitamin C, a robust antioxidant that performs an essential function in lots of metabolic features similar to immune assist, 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 gasoline your energetic way of life! Get pleasure from!
Recipe
Yield: 2 servings
You’ll need: : Chopping board and knife, measuring spoons and cups, cooking spoon, garlic press, massive skillet, mixing bowl
Key: T=Tablespoon; tsp=teaspoon 
Components:
- 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 rooster 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 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 cook dinner, stirring continuously, till softened, about 5-7 minutes.
- Return the turkey (or tempeh) to the skillet and add the potatoes and rooster 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 contemporary parsley simply earlier than serving.
Diet Details
This can be a tremendous straightforward meal to place along with plenty of variations you possibly can attempt 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 substances to present you selection along with your greens
- A snack possibility like home made protein muffins or a simple to make path combine for days you’re simply hungrier and wish a bit of extra to eat.
- Spherical out your plan with a few staple sides that you just wish to have readily available day by day like a giant blended greens salad and a few rice, quinoa or straightforward 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 little 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 Ok.” 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 Ok and bone.” Medical 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 summary.” 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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