Thurs Oct 18, 2018

October 18, 2018

1 Clean & Jerk OTM x 7

 

"Grace"

30 Clean & Jerk (135/95)

 

Compare to Oct 17/17, May 8/17, Aug 29/16, Jan 1/17, Nov 16/17

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Egg Roll Skillett (5 Ingredients!)

By Coach Courtney, RD www.vitalitynutrition.ca

 

I love simple recipes. Too many ingredients in a recipe leaves me feeling overwhelmed and less likely to want to prepare it. I kept this recipe to 5 simple ingredients but you can definitely add more flavor and complexity with my recommendations below. The versatility of this recipe is what makes it so great! The meal comes together in well under 30 minutes and requires one pot for easy clean up. You can make the most of your time by chopping the veggies as the turkey cooks or purchase pre-shredded coleslaw mix to replace the cabbage.

 

 

I tried this recipe with both ground turkey and ground beef and enjoyed them equally. The recipe is great as written but you can adjust it based on your personal preference or macronutrient needs. For example:

  • Fats can be increased by serving it with cashews, avocado, or opting for ground beef or pork over ground turkey.

  • Carbs can be increased by serving alongside 1/2 to 1 cup of rice

  • Veggies can be increased or swapped out. Try adding match stick carrots, sliced peppers, or a couple handfuls of spinach!

  • Extras can be added for a more flavorful dish. Drizzle sriracha over top, add soy sauce, use sesame oil to saute the garlic and onions, or add some grated ginger!

Aside from being quick to assemble, the recipe is also budget friendly as cabbage tends to be a more affordable veggie but still packed with fibre, vitamins, and minerals!

This recipe hits my main requirements for a meal which include a source of protein, fibre, and lots of volume from the cabbage and mushrooms. Again, the combinations are endless so mix it up to suit your preference. The recipe is even better reheated as leftovers!

 

Ingredients:

  • 1 pound (454g) extra lean ground turkey

  • 2 cloves of garlic, minced

  • 1 onion (150g), chopped

  • 1 package sliced mushrooms (300g)

  • 1 small cabbage, sliced (500g)

Directions:

  1. Add the ground turkey to a Dutch Oven or large skillet on medium heat. You may need to add a few tablespoons of water alongside the turkey so it doesn't stick to the bottom of the skillet. The ground turkey is lean so a little bit of water helps but a fattier cut of meat like ground pork or beef likely won't require any extra liquid.

  2. Add the minced garlic and onion to the turkey mixture. Saute until the onions are translucent and the ground turkey is cooked through. Alternatively, you can add 1/2 tbsp of oil to the pan and saute the onions and garlic ahead of time. This adds flavor but is an extra step I prefer skipping!

  3. Add the shredded cabbage and sliced mushrooms. As the water releases from the veggies it will steam the mixture. Cook until the mushroom and cabbage are soft. To save on time, add a package of coleslaw instead of slicing a whole cabbage. Consider adding other veggies like sliced peppers or matchstick carrots.

  4. Season with salt and pepper.

  5. I enjoy the recipe as written but you can serve it over rice for extra carbohydrate or add sesame seeds, cashews, or avocado for extra fats.

Yields: 4 Servings


Nutrition Facts

Calories: 200

Carbohydrates: 13g

Fibre: 5g

Protein: 25g

Fat: 6g


Find the recipe in MyFitnessPal by searching for "Vitality Nutrition Egg Roll Skillet"

 

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