Looking for a balanced breakfast? look at this Turkey and Potato Hash!
This is an easy one-pot meal that's healthy and delicious and covers all your nutritional bases. I have included vegetarian diet Tempeh (an excellent plant-based protein source) is also good for you.
I'm always looking for ways to get creative with my meals while still keeping it simple. This recipe follows my “Breakfast for Dinner” theme, where we put a twist on something you'd normally have for dinner or lunch, but make it for breakfast!
This meal contains all the nutrients your body needs any time of day: turkey or tempeh are your source of nutrients proteinpotatoes for you carbohydrate, Olive oil for your health Fat And lots of fiber- and phytonutrient-rich vegetables!
I have used potato in this recipe because not only are they delicious and versatile, but they are also an excellent source of many vitamins and minerals and can help regulate blood sugar and insulin because they contain resistant starch (1). This type of starch is not broken down and fully absorbed, so when it reaches the large intestine, it becomes a source of nutrients for the good bacteria in the gut (2).
This recipe also has special features coriandera powerful herb rich in vitamin K, which is important for bone health (also important as you age!) and improves insulin sensitivity (3, 4). It is also a great source of vitamin C, a powerful antioxidant that plays an important role in many metabolic functions including immune support, connective tissue maintenance, and bone formation.5).
All in all, this balanced meal is sure to be a hit and a great way to fuel your active lifestyle! enjoy!
recipe
yield: 2 servings
you will need: : Cutting board and knife, measuring spoons and cups, cooking spoon, garlic press, large skillet, mixing bowl
key: T = tablespoon; teaspoon = teaspoon 
raw material:
- 1/2 pound lean ground turkey (or 8 ounces tempeh)
- 1 teaspoon olive oil
- 1/2 cup yellow onion, chopped
- 1/2 cup Roma tomatoes, cored and chopped
- 2 cloves garlic, minced
- 1 teaspoon paprika
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1 cup potatoes, diced
- 2 cups low-sodium chicken broth
- 2 cups dark green leafy vegetables, chopped
- 1 T parsley, chopped
route:
- Heat a large skillet over medium-high heat and add olive oil. Add the turkey (or tempeh) and cook, breaking it up with a cooking spoon, until browned and cooked through, 5-7 minutes.
- Transfer turkey (or tempeh) to a mixing bowl and set aside.
- Reduce heat to medium and add onions, tomatoes, and garlic to skillet.
- Season with paprika, salt, and pepper and cook, stirring frequently, until softened, about 5-7 minutes.
- Return turkey (or tempeh) to skillet and add potatoes and chicken broth. Bring to a boil, then reduce heat to low and cover.
- Add the vegetables and simmer for 15-20 minutes, stirring occasionally, until the potatoes are tender.
- Add fresh parsley before serving.
Nutritional information
This is a super simple meal with lots of variations that you can try depending on your preference and what's in season. Let me know how you like it!
Need help eating healthy?
Check out my 30 Day Challenge Meal Plan!
When planning this week, I consider:
- 2-3 breakfast options I like
- Some main dishes that double as dinner or lunch
- Some Smoothie Ideas with Free Ingredients to Variety Your Veggie Pairings
- Snack options, like homemade protein muffins or an easy-to-make trail mix, are perfect for days when you're hungry and want to eat a little more.
- Round out your plan with a few staples you'll want to have every day, like a big mixed green salad and some rice, quinoa, or easy-to-grab sweet potato wedges…and build your shopping list around those.
this 30 Day Challenge Meal Plan Includes all the recipes and grocery lists for 4 full weeks of breakfasts, smoothies, sides, snacks, and main dishes – lots of delicious options and structure to help you eat right in your life!
Check out everything included in the 30 Day Challenge Meal Plan here and let me make your life easier!
- Bindels, Laure B et al. “Resistant starch improves insulin sensitivity independent of gut microbiota.” microbiome roll. 5,1 12. 7 February 2017, doi: 10.1186/s40168-017-0230-5. network. https://pubmed.ncbi.nlm.nih.gov/28166818/
- Venkataraman, A. et al. “Differential responses of the human microbiota to resistant starch dietary supplements.” microbiome roll. 4,1 33. 29 June 2016, doi: 10.1186/s40168-016-0178-x. network. https://pubmed.ncbi.nlm.nih.gov/27357127/
- DiNicolantonio, James J et al. “Health Benefits of Vitamin K.” open your heart roll. 2,1 e000300. 6 Oct 2015, doi:10.1136/openhrt-2015-000300. network. https://pubmed.ncbi.nlm.nih.gov/26468402/
- Fusaro, Maria et al. “Vitamin K and Bones.” Clinical Cases on Mineral and Bone Metabolism: Official Journal of the Italian Society of Osteoporosis, Mineral Metabolism and Bone Diseases roll. 14,2(2017):200-206. doi:10.11138/ccmbm/2017.14.1.200. network. https://pubmed.ncbi.nlm.nih.gov/29263734/
- Chambial, Shailja et al. “The role of vitamin C in disease prevention and treatment: an overview.” Indian Journal of Clinical Biochemistry: IJCB roll. 28, 4 (2013): 314-28. doi:10.1007/s12291-013-0375-3. network. https://pmc.ncbi.nlm.nih.gov/articles/PMC3783921/
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