The next dinner recipe on the menu is Turkey breast medallions with quinoa and oven roasted vegetables. It is easy as well as delicious and boasts a nice balance of quality protein and healthy carbs.
Protein in this case comes from 2 sources: turkey and quinoa. Although quinoa is eaten in many ways as a grain, it is actually a seed. This means that it has a beneficial protein-to-carbohydrates ratio. Moreover, it is a complete protein, i.e. it contains adequate amounts of all nine essential amino acids required for health. Besides its favourable amino acid profile, quinoa is also a good source of fiber, manganese, iron and potassium, and is gluten-free.
Turkey is the other protein source. It is rich in L-Tryptophan: an essential amino acid required for production of serotonin. Serotonin is a brain chemical that plays a large role in mood regulation, pain control and sleep. L-Tryptophan is also used by the body to make niacin, a B vitamin that is important for digestion, nerves and skin health.
Roasted vegetables provide healthy carbs, vitamins, minerals, phytonutrients and dietary fiber.
Turkey breast medallions with quinoa and oven roasted vegetables
3-4 turkey breast medallions (per person)
1 cup of quinoa
1 courgette/zucchini
2 bell peppers
2 fennel bulbs
3 red onions
1 large garlic clove
5 table spoons of olive oil
Salt and pepper for seasoning
- Cook 1 cup of quinoa in 2 cups of salted cold water.
- Preheat the oven to 180 °C.
- Cut all the vegetables into large chunks/wedges and put into a baking tray. Add minced garlic, 4 table spoons of olive oil, salt and pepper and mix well.
- Put the vegetables into the oven and roast until ready (approx. 35 minutes).
- When the vegetables are ready, heat remaining oil in a frying pan. Season the turkey breast medallions all over with salt and pepper, and pan-fry until golden-brown (3-5 minutes per side).
- Mix cooked quinoa with roasted vegetables and serve with the medallions.