Mediterranean Diet 101

Boiled Skinless Boneless Turkey Thigh with Broccoli

turkey broccoli mPoultry is a common part of Mediterranean cuisine, turkey included. Skinless boneless turkey thigh is very low in fats and much tastier than turkey or chicken breasts.

When combined with broccoli, skinless boneless turkey thigh becomes an excellent meal for anybody looking for a fairly tasty meal without additional 'ballast' calories. And it is rather simple and easy to make...

Published: February 12, 2021.

The recipe is simple and straightforward.

Put the skinless, boneless turkey thigh on the kitchen board and using a sharp knife trim away any visible fat, if present, and slice the meat into smaller pieces.

Put the large enough pot with water on the stove, put the meat into the cold water and let it boil.

Also, feel free to add a little bit of salt, pepper, and other spices and herbs that You prefer.

Hint: goal of adding spices and herbs is to improve the taste of the food, not to kill it :)

After 25-30 minutes of boiling, depending on the meat chunk sizes, add broccoli and let it boil for the next 5-10 minutes, depending on how do You prefer your broccoli.

turkey broccoli 1

Note: If the broccoli was frozen, before adding it to the boiling turkey thigh, put the frozen broccoli into the strainer and quickly defrost it using hot water over the kitchen sink.

When the meat and vegetables are done, pour out everything into the strainer and let any excess water drain away.

turkey broccoli 2

And that's it - the meal is done, serve it warm on the plate.

The nutritional content of this meal is given in the following chart:

Food Amount Protein Carbs Fats Fibers
Turkey Thigh 300g 63g 0g 6g 0g
Broccoli 400g 11g 26g 2g 10g
Total: 74g 26g 8g 10g
Calories: 472 kcal 296 kcal 104 kcal 72 kcal -

If you add a tablespoon of olive oil, that this meal has:

Food Amount Protein Carbs Fats Fibers
Turkey Thigh 300g 63g 0g 6g 0g
Broccoli 400g 11g 26g 2g 10g
Olive Oil 15g 0g 0g 15g 0g
Total: 74g 26g 23g 10g
Calories: 607 kcal 296 kcal 104 kcal 207 kcal -

And if You add just two slices of wholegrain toast:

Food Amount Protein Carbs Fats Fibers
Turkey Thigh 300g 63g 0g 6g 0g
Broccoli 400g 11g 26g 2g 10g
Olive Oil 15g 0g 0g 15g 0g
Toast 2 slices 12g 30g 5g 8g
Total: 86g 56g 28g 18g
Calories: 820 kcal 344 kcal 224 kcal 252 kcal -

As one can see, by adding just a tablespoon of olive oil and two wholegrain toast slices, the total amount of calories went from 472 kcal to 802 kcal.

Please, use these examples to help You adjust your daily food intake according to your own needs and preferences.

turkey broccoli 3

Personally, I am a 100+kg physically active guy (almost 50!) and my preferred meal is just skinless, boneless turkey thighs with broccoli, with NO olive oil and NO bread/toast.

If You need more 'flavor', after serving, add just a few drops of lemon juice or vinegar...






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