Diced turkey breast and sweet potato cooked in one pan with onion and spinach. Twenty minutes.
Chicken and turkey are done at 74 C (165 F) in the thickest part, the USDA safe minimum. The library measures the meat cooked; start with about a quarter more raw.
- Ready in20 minutes
- Prep6 min
- Cook14 min
- Serves1
Ingredients
- 140 g turkey breast (cooked weight)
- 220 g sweet potato (baked)
- 80 g spinach
- 50 g onions
- 10 g olive oil
Method
- Dice the sweet potato small, about one centimetre, and the onion. Dice the turkey.
- Heat the olive oil in a large pan over medium-high heat and cook the sweet potato for eight minutes, stirring, until tender.
- Add the turkey and onion and cook for five to six minutes until the turkey reaches 74 C and no pink remains.
- Stir in the spinach until it wilts and season.
What this plate gives you
The turkey breast gives about 41 g of the 49 g of protein, close to the 56 g a day the RDA gives a 70 kg adult, at 14 g of fat for the whole pan; the sweet potato and spinach give 10 g of fibre. At 531 calories it is a little over a quarter of a 2,000-calorie day. The sweet potato is measured cooked, so dice a raw one and give it eight minutes in the pan with a lid before the turkey goes in, or use a baked one and it is a twelve-minute dinner.
Swaps
- Chicken breast: the same numbers.
- Kale for the spinach: two minutes longer.
- Smoked paprika and a pinch of chilli: no change to the numbers.
Keeping it
Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). It reheats in the pan.
