Steamed Turkey Breasts with Vegetables
Steamed turkey breasts with vegetables represents great meal for anybody watching calories and wanting to get lean - or stay there.
Using steam cooker simplifies making meals like this and even makes possible to cook two different meals at the same time.
Wash turkey breasts with plenty of water, dry them, put them on kitchen board. Using sharp knife, cut meat to smaller pieces.
Put vegetables in steamer. Using plastic divider, put various vegetables in steamer, separated from each other. Today, I used frozen peas and green beans. I often used frozen vegetables, because it is convenient, but fresh is always better.
Defrost vegetables with hot water. This is not necessary, but meal will be finished sooner and less water will drip down to the lower part of steamer.
Put meat on the vegetables - half with peas and half with green beans.
Add sipces - salt, pepper etc.
Turn steamer on for 20 minutes.
|Two meals are ready. Those brown dot's on meat are pepper - it gives this soft meat very nice flavor.|
|I have put meat and peas on the plate and served it as it is. You can improve taste with tablespoon of olive oil - that will also increase calories from fat.|
|Steamed turkey breast with green beans are stored in tupperware (plastic) container for later use.|
Nutritional information for steamed turkey breasts with peas
Macronutrient content of steamed turkey breasts with peas is given in the following table:
|Calories:||272 kcal||112 kcal||45 kcal||-|
Total: around 430 kcal.
Most calories in this meal come from protein, some from complex carbs and just 10% from fats. 11g of fibers are great for proper digestion - that is around one third of recommended daily fiber intake.
Taste of steamed turkey breast is great - meat is tender, soft, moist, with just a little pepper has great fragrance and aroma.
Peas are very dry to eat, but if you are on a diet, be happy that you are eating :o)
To enhance the flavor and increase fat content, you can add a tablespoon of olive oil. Macronutrient content of steamed turkey breasts with peas and olive oil is given in the following table:
|Calories:||272 kcal||112 kcal||180 kcal||-|
Total: around 565 kcal.
Although it doesn't look much on the plate, with added just a tablespoon of olive oil, this meal packs a 565 calories, mostly from protein and rest from good fats and complex carbs. Since carbs are complex and they don't cause insulin to go sky-high, this is great P+F (protein+fats) meal for all, especially for those that are on calorie restricted diets like Carbohydrate Cycling Diet and similar diets.
Nutritional information for steamed turkey breasts with green beans
Macronutrient content of steamed turkey breasts with green beans is given in the following table:
|Calories:||248 kcal||44 kcal||36 kcal||-|
Total: around 330 kcal.
Substituting peas with green beans, we have 'lost' around 100 kcal in this meal, mostly from carbs. We have also reduced amount of fibers in this meal, so be aware of this. Nutritional values for this and similar meals also depends on the peas and green beans varieties, part of their vegetation season and such factors, but that is something not so important for average and even professional athlete.
Since green beans also tend to be little bit dry, single tablespoon of olive oil can be added to the steamed turkey breasts with green beans. Nutritional value of that meals is given in the following table:
|Calories:||248 kcal||44 kcal||171 kcal||-|
Total: around 465 kcal.
Again, we have great P+F meal with lean protein, complex carbs and good fats.
It is also possible to make two meals with turkey breasts and mixed peas and green beans, but when on diet, I prefer to have two different meals with different taste, than to have two exactly the same meals, although nutrient content on the end of the day is the same.