On the lookout for a balanced breakfast? Take a look at this Turkey and Potato Hash!
It’s a easy, one-pan meal that’s wholesome and scrumptious and covers your whole dietary bases. I’ve included a Vegetarian possibility for you too with tempeh (a superb plant based mostly protein supply).
I’m all the time searching for methods to be inventive with my meals, that additionally maintain it easy. This recipe follows my “dinner for breakfast” theme, the place we do a spin on one thing you’d usually 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 to your supply of protein, potatoes to your carbs, olive oil to 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 intensely versatile, they’re additionally a superb supply of many nutritional vitamins and minerals and may also help regulate blood sugar and insulin as a result of they comprise resistant starch (1). The sort of starch isn’t damaged down and absolutely absorbed so when it reaches the big gut it turns into a supply of vitamins for the useful micro organism in your intestine (2).
This recipe additionally options parsley, a robust herb that’s excessive in vitamin Ok, which is vital for bone well being (so vital as we age!) and enhancing insulin sensitivity (3, 4). It’s additionally an ideal supply of vitamin C, a robust antioxidant that performs an vital position in lots of metabolic features reminiscent of immune assist, upkeep of connective tissue and bone formation (5).
All in all, this properly balanced meal is bound to be successful and is a good way to gas your lively way of life! Take pleasure in!
Recipe
Yield: 2 servings
You will have: : Reducing 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 hen 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 prepare dinner for 5-7 minutes, breaking apart with a cooking spoon, till browned and cooked via.
- Switch the turkey (or tempeh) to a mixing bowl and put aside.
- Cut back the warmth to medium and add the onions, tomatoes and garlic to the skillet.
- Season with paprika, salt and pepper and prepare dinner, stirring regularly, till softened, about 5-7 minutes.
- Return the turkey (or tempeh) to the skillet and add the potatoes and hen broth. Deliver to a boil, then scale 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.
Vitamin Information
This can be a tremendous straightforward meal to place along with numerous variations you possibly can attempt relying in your preferences and what’s in season. Let me understand how you prefer it!
Want some assist with wholesome consuming?
Take a look at 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 components to offer you selection together with your greens
- A snack possibility like home made protein muffins or a straightforward to make path combine for days you’re simply hungrier and wish somewhat extra to eat.
- Spherical out your plan with a few staple sides that you simply want to have available every day like an enormous 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!
Take a look at all the things 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.” Scientific 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 treatment: an outline.” Indian journal of scientific 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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