Boiled Skinless Boneless Turkey Thigh with Broccoli
Poultry 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.
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.
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.
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...
