A rare meat-containing dinner. Turkey provides just enough fat to help your body absorb the beta-carotene in the squash and the lutein and zeaxanthin in the kale.
SERVES 2
Ingredients
1 small butternut squash (about 500g/1lb 2oz flesh)
2½ tbsp olive oil
5 garlic cloves, unpeeled
2 quick-cook, thin turkey steaks (about 250g/9oz total)
freshly ground black pepper, to taste
4 tbsp red wine vinegar
1 tbsp wholegrain mustard
1 small red onion, finely chopped
200g (7oz) shredded kale
1 Preheat the oven to 200°C (400°F/Gas 6). Peel and deseed the squash, then cut it into 5mm- (1/4in-) thick slices. Toss the slices with 1 tablespoon of the oil and 4 garlic cloves and tip out on a baking tray and spread them out so they cook in a single layer (you may need two trays), then roast in the oven for 20 minutes.
2 Put a griddle pan over a medium-high heat. Place the turkey steaks on a plate and rub them with 1/2 tablespoon of the oil and a halved garlic clove. Season with black pepper and set aside.
3 In a bowl, peel and mash the garlic cloves from the roasting tray into the red wine vinegar, then stir in the mustard and 60ml (2fl oz) water to make a dressing.
4 Heat a large frying pan with 1 tablespoon of oil. Add the red onion to the pan, frying it for 1–2 minutes until it is just starting to cook. Throw in the shredded kale and stir-fry for a further minute. Add the mustard “dressing” to the pan. Allow the liquid to bubble, putting a lid on top of the pan and turning the heat to low. Leave to cook down for 2–3 minutes.
5 Place the turkey steaks on the hot griddle, cooking for 21/2 minutes on each side. Transfer the steaks to a warmed plate and allow them to rest for 1 minute.
6 To serve, place the roasted squash slices on a plate, with a pile of greens. Slice the turkey steak diagonally and arrange on top.
NUTRITION PER SERVING Calories 409 Total fat 17.4g Saturated fat 2.6g Carbohydrates 25.7g Dietary fibre 10.8g Sugars 14.9g Protein 38g Salt 0.6g
Smart swaps
• Use turkey-leg meat if you prefer. Although it contains more fat than the breast meat, it has double the vitamin B12 and three times more iron and zinc – all important for a strong immune system.
• Replace the turkey steaks with fresh tuna steaks to get three times more iodine, nine times more selenium, and 10 times more vitamin D – all nutrients that many people are low in.
NUTRIENT KNOW-HOW
Adding vinegar to meals has been found to reduce the rise in blood sugar levels that occurs after eating carb-rich foods. What’s more, it may help us to feel fuller for longer after eating.