Turkey with Buckwheat and Vegetables
A combination of tender turkey, buckwheat, and vegetables in one dish. Quick and hearty, for everyday lunch or dinner.
- Tiempo
- 30 min
- Porción
- 531 kcal
- Ingredientes
- ≈ $2.61
- Proteína
- 45 g
Ingredientes
- 1 Turkey breast filletpaquete 600 g ≈ $5.96 140 g
- 2 Buckwheat groatspaquete 800 g ≈ $5.00 70 g
- 3 Zucchini≈ $3.00 por kg 100 g
- 4 Bell peppers≈ $6.00 por kg 70 g
- 5 Onions≈ $1.60 por kg 40 g
- 6 Olive oil 10 ml
- 7 Paprika 1 g
- 8 Salt 2 g
Filas grises son existencias básicas: sal, aceite, especias. No se cuentan en el precio por porción.
Método
Rinse the buckwheat2 with cold water. Peel the onion5 and dice finely about 1 cm. Dice the zucchini3 about 2 cm. Slice the pepper into strips about 2 cm. Heat a large skillet with a diameter of about 28 cm over medium heat.
Sauté the turkey1 cubes over medium heat for 6 minutes, until the meat is golden and browned at the edges. If needed, stir occasionally.
Add the onion5 to the turkey1 and continue frying over medium heat for 2 minutes, then add the zucchini3 and pepper. Fry for another 7 minutes over medium heat, stirring as needed. Sprinkle with paprika and salt during the last 1–2 minutes of frying.
Cook the buckwheat2 in a separate pot: bring the water to a boil, add buckwheat and simmer over medium heat for 15 minutes, until the grain is soft and the water is absorbed. Remove from heat and let stand, covered, for 5 minutes.
Combine the cooked buckwheat2 with the sautéed turkey1 and vegetables in a large skillet. Stir and heat through together over low heat for 2 minutes so the flavors meld.
Serve hot on plates, garnish with extra paprika or herbs if desired, and you can prepare ahead by keeping ingredients separate and combining before serving.
Consejos
- Por qué así
- Rinse buckwheat to remove bitterness; cook it separately to avoid a mushy texture from excess moisture in the pan.
- Sustituciones
- Use quinoa instead of buckwheat (70g) or swap bell pepper for carrot (70g, diced). Skip paprika for chili flakes (½ tsp).
- Errores frecuentes
- Overcook turkey. It turns dry and pale gray. Check internal temp at 74°C with a knife.
- Guardar y recalentar
- Eats best fresh but lasts 3 days. Reheat in a pan with 1 tbsp water, covered, for 3 minutes.
- Con qué servir
- Pair with a slice of rye bread and cucumber salad for a balanced lunch.
En resumen
- Marcado como PP: el planificador lo elige con más frecuencia para los objetivos «bajar de peso» y «comer bien».
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