Lemony crumbed turkey with broccoli-bean smash

Health score
14%
Lemony crumbed turkey with broccoli-bean smash
50 min.
4
1128kcal

Suggestions


Are you ready to elevate your dinner table with a burst of flavor and a touch of zest? Look no further than this delightful Lemony Crumbed Turkey with Broccoli-Bean Smash! Packed with protein and a fresh medley of ingredients, this dish is perfect for a nourishing lunch or a cozy family dinner. In just 50 minutes, you can impress your loved ones with perfectly baked turkey breast steaks that are coated in a crunchy, golden breadcrumb crust infused with refreshing lemon and parsley.

The simplicity of the recipe makes it a wonderful choice for cooking with kids, allowing them to get hands-on in the kitchen as they help dip the turkey steaks into flour, egg, and breadcrumbs. As the turkey bakes to perfection, you'll have time to whip up a vibrant broccoli-bean smash, combining tender, steamed broccoli and creamy butter beans with aromatic pesto for a healthy side that complements the turkey beautifully.

Add vibrant cherry tomatoes that roast along with the turkey to add a pop of color and flavor, making this meal as visually appealing as it is delicious. With a modest caloric count and wholesome ingredients, this dish is not only satisfying but also nutritious, ensuring you can indulge without the guilt. So, roll up your sleeves, gather your family in the kitchen, and dive into this fun and flavorful culinary experience!

Ingredients

  • tbsp flour plain
  • large eggs 
  • 100 breadcrumbs fresh
  • small handful parsley chopped
  • 450 turkey breast cutlets 
  • tbsp unrefined sunflower oil 
  •  cherry tomatoes 
  • 350 broccoli cut into small florets
  • 400 butter drained canned
  • tbsp basil pesto 

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • baking pan
  • potato masher

Directions

  1. Heat oven to 180C/ 160C fan/gas
  2. Put the flour into a wide, shallow bowl with a little seasoning.
  3. Whisk the egg in a second shallow bowl with 1 tbsp water.
  4. Add the breadcrumbs, lemon zest and parsley to a third shallow bowl.
  5. Get the kids to dip each turkey steak into the flour, shaking off any excess, then into the egg, and finally into the breadcrumbs press the crumbs into the turkey to make sure they really stick.
  6. Put the steaks on a large baking tray, drizzle with oil and bake for 20 mins.
  7. Add the cherry tomatoes to the tray and bake for a further 5 mins.
  8. Meanwhile, boil a pan of water, then add the broccoli and cook for 5 mins.
  9. Add the butter beans and cook for 2 mins more until broccoli is really tender.
  10. Drain well and leave to steam-dry for 1-2 mins. Tip back into the pan, add the pesto and get the kids to mash everything up with a potato masher. Divide the turkey smash and tomatoes between plates adding lemon wedges for those who want to squeeze some over.

Nutrition Facts

Calories1128kcal
Protein13.21%
Fat76.25%
Carbs10.54%

Properties

Glycemic Index
47.25
Glycemic Load
4.28
Inflammation Score
-9
Nutrition Score
24.647826002992%

Flavonoids

Apigenin
2.15mg
Luteolin
0.71mg
Kaempferol
6.88mg
Myricetin
0.2mg
Quercetin
2.97mg

Nutrients percent of daily need

Calories:1127.58kcal
56.38%
Fat:97.08g
149.35%
Saturated Fat:53.85g
336.59%
Carbohydrates:30.19g
10.06%
Net Carbohydrates:26.25g
9.54%
Sugar:4.07g
4.52%
Cholesterol:333.01mg
111%
Sodium:1067.17mg
46.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.85g
75.69%
Vitamin K:115.21µg
109.72%
Vitamin C:83.26mg
100.92%
Vitamin A:3581.4IU
71.63%
Vitamin E:6.14mg
40.9%
Folate:104.77µg
26.19%
Vitamin B1:0.37mg
24.33%
Manganese:0.47mg
23.74%
Selenium:15.32µg
21.88%
Vitamin B2:0.33mg
19.22%
Phosphorus:159.16mg
15.92%
Fiber:3.94g
15.78%
Iron:2.79mg
15.5%
Calcium:146.12mg
14.61%
Vitamin B3:2.7mg
13.52%
Potassium:415.37mg
11.87%
Vitamin B6:0.22mg
11.22%
Vitamin B5:0.99mg
9.92%
Magnesium:35.89mg
8.97%
Zinc:1.05mg
6.98%
Copper:0.14mg
6.9%
Vitamin B12:0.37µg
6.15%
Vitamin D:0.25µg
1.67%