Today we offer you an exotic lunch, perfect to fill you with energy on a day dedicated to sports and wellness. Are you ready to enjoy a tasty turkey curry? We took the classic Indian chicken recipe, lightened it up and balanced it to include all the nutrients without going overboard on the fat. One of the typical ingredients in the preparation of chicken curry is coconut milk, a tasty food but medium in fat, so it can be more difficult to digest. Let’s find out how to bring a healthy lunch to the table with turkey curry.
After recommending the protein chicken salad, we are going to highlight another excellent White meat. We are talking about the turkey or better than Turkey breast, the leanest part of this animal, much appreciated in the kitchen for Anglo-Saxon festivities. Low in fat, but with many proteins of high biological value, important for our health. It’s also a good source of B vitamins, especially B3, which help convert food into energy. Contains highly bioavailable iron, potassium, zinc, phosphorus and selenium. Turkey has a tender texture and delicate flavor that lends itself well to being enhanced by spices and herbs.
Carbohydrates: basmati rice
A balanced meal should consist of a quarter of proteins and for a quarter of carbohydrates. And since it is an exotic-inspired recipe, we chose basmati rice, a variety of long-grain rice native to Southeast Asia, particularly India and Pakistan. Its main feature is that it has a lower glycemic index than white rice to which we are accustomed, so it is accepted, in moderate amounts, even in the diet of diabetic or overweight subjects. It is also a cereal rich in fiber, easily digestible and naturally gluten-free.
Vegetables: carrots and zucchini
And now we come to the most abundant component of any flat fit worth his salt or the one represented by vegetables. We have chosen two healthy ingredients, seasonal and with an intense color to give flavor but also joy to ours. turkey curry. Don’t forget: even when you eat, the eye wants its share. when we think of carrots We think of beta-carotene and tan, but did you know that these vegetables are also very rich in minerals? We are talking about iron, magnesium, calcium, zinc and copper. The courgettes, like carrots, contain vitamins A and C but in lesser amounts. It is one of the vegetables with the fewest calories and one of the easiest to digest. It can also boast a good potassium and fiber content.
To limit fat we recommend cut the brisket into bite-size pieces. Flour them, then quickly brown them in a hot skillet. Enjoy the vegetablescut into small cubes, and then half a glass of low fat milk, much less caloric than coconut milk. Cover and simmer for about twenty minutes or until the liquid has hardened. If, on the other hand, it dries out too quickly, you can add a few tablespoons of water or vegetable broth.
curry is a spice mix typical of Southeast Asia. There are several types in the world, but they are usually not lacking. turmeric, ginger, pepper, but often cinnamon, nutmeg and cumin are also present. Perhaps the most famous ingredient, especially for its beneficial properties, is turmeric. It is antioxidant and anti-inflammatory, improves digestion and liver health. However, to be bioavailable, turmeric must be associated with piperine, an alkaloid contained in black pepper. Therefore, curry is the ideal mix. It will also add flavor and character to your dishes without adding salt. in the case of the turkey curry you can pour the spices into the hot milk before adding it to the cooked meat. If not, you can create a sauce, a kind of roux with vegetable broth, curry and flour and, once thick, pour it over the turkey, vegetables and rice.