Friday Focus: Turkey

 

Lean and rich in protein, turkey shouldn’t just be for Christmas 🙂

 

 

 

 

Turkey is rich in zinc which is essential for a strong immune system. It contains selenium, a mineral that helps repair cell DNA and lower the risk of cancer. It is also rich in iron, which helps fight anaemia.

 

The B-vitamins in turkey are crucial for normal metabolism and for a healthy nervous system. They also keep the levels of homocystein down; homocystein is a toxic substance in the blood created by the breakdown of amino acids and linked to heart disease.

 

Turkey is also a good source of tryptophan which boosts immunity and helps fight insomnia.

 

 

 

Italian-inspired soup with turkey meatballs

 

These turkey meatballs can be served with tomato sauce and pasta. I love them paired with my Italian-inspired soup.

 

 

 

For the turkey meatballs:

 

250g turkey mince
50g fresh breadcrumbs
2 garlic cloves, finely minced
½ tsp oregano

½ tsp basil

½ tsp thyme

2 dashes of Worcestershire sauce

1 medium egg

1tbsp olive oil, for frying

 

 

For the soup:

 

1tbsp olive oil

1 red onion, finely chopped

1 garlic clove, finely minced

½ tsp oregano

½ tsp basil

½ tsp thyme

2 tins chopped tomatoes

500ml chicken stock

75g spaghetti, broken in smaller strands

1 pack baby sweetcorn, chopped

1 pack sugarsnap peas, chopped

Salt and pepper to taste

 

 

To prepare the meatballs, put all the ingredients (with the exception of the olive oil) in a large bowl and mix thoroughly, but without packing down (to keep the mixture as light as possible.)

 

With your hands, form the turkey mixture into small balls. Make sure the meatballs are all the same size; this will ensure they cook evenly (I use my tablespoon measure to form them equally.) This recipe will give you approximately 20 meatballs.

 

Heat the olive oil in a large, non stick frying pan over medium-high heat and cook the meatballs 5 minutes on each side until golden brown and sealed (please make sure there is only one layer of meatballs in your frying pan; if necessary, cook the meatballs in separate batches.) Set aside.

 

 

 

To prepare the soup, heat the olive oil in a large saucepan and cook the onion until soft, approximately 5 minutes. Add the garlic and herbs and cook for a further minute. Add the two tins of chopped tomatoes, the chicken stock and the broken spaghettis. Drop the turkey meatballs into the soup. Stir gently and simmer for 10 minutes.

 

Add the baby sweetcorn and sugarsnap peas and simmer for a further 10 minutes. Add salt and pepper to taste.

 

Serve with a sprinkle of chopped parsley if you wish.
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