Turkey Nuggets with Sweet Potato Mash and Garlic Courgettes

24/12/2020

 

 

 

Recipe: Louisa Hallowes (Herbalist)

Turkey mince is a healthy alternative to beef mince. It is a high-quality protein with delicious flavour enhanced by the herbs and spices.  The sweet potato and courgettes compliment it beautifully with their vibrant colours and flavours that pack a further healthy punch.

Herb Benefits 

Garlic – there are few herbs that are as well-known as garlic.  It is renowned for its healing abilities and strong smell.  It has a myriad of benefits the most notable being for preventing and treating colds and flu.  Because of its antibacterial and antimicrobial properties, it can reduce the severity of the illness, break up lung congestion and even alleviate ear infections.  Garlic is also well known for its positive effects on heart health and type 2 diabetes.

Oregano – a great antibacterial and anti-viral agent that fights infections.  It's loaded with antioxidants that help prevent cell damage, and it’s an excellent source of fibre, vitamin K, manganese, iron, vitamin E, tryptophan and calcium.

Rosemary – famously called the herb of remembrance, it was traditionally used to improve memory and I always recommend students ingest and smell it when they are studying. It is also used for relief during cold and flu season particularly for sore throats and fevers.  Like other culinary herbs it helps with digestion and specifically digesting fats.

Basil – one of the known health benefits of basil is its antibacterial and antimicrobial action which destroys unwanted microbes in the digestive system.  This in turn helps strengthen the immune system and it is a potent herb against colds and flu.  It also contains powerful oils that help minimise inflammation in the body.

This recipe is created using our intellisteam - the perfectly synchronised meal solution.

Ingredients 

  • 250g turkey mince

  •  1 small onion, chopped

  • 1 tablespoon olive oil

  • 1 tsp dried/fresh oregano leaves

  • 1 tsp dried/fresh rosemary 

  •  2 cloves garlic, minced

  •  4 large basil leaves

  •  1 ball-frozen spinach defrosted and drained.

  •  Zest of ½ lemon

  •  ¼ tsp sea salt 

  •  Black pepper

  •  200g sweet potatoes peeled and chopped into 30mm chunks

  •  180g baby courgettes or medium courgettes sliced into 10mm rounds

  •  1 clove garlic, minced

    Garnish

  • A knob of butter or splash of olive oil

  • Hummus

  • Flat leaf parsley roughly chopped

Method:

  1. In a food processor blitz the onion, garlic, oregano, rosemary, basil, spinach, lemon zest, salt, pepper and olive oil.  Avoid overdoing it as you need to retain some texture.

  2. Place the mixture in a large bowl and combine it with the turkey mince using a spatula.

  3. Shape the mixture into 6 nugget shapes and flatten them slightly.  Place on a plate and put them in the fridge to firm up for at least 20 minutes.

  4. Place the turkey nuggets in a piece of foil large enough to shape into a parcel.  Seal up the foil before placing it in the Rice Tray.  

  5. Put the chopped sweet potato into a Small Pot.

  6. Place courgettes in the other Small Pot.  Mix in the minced garlic clove.

  7. Place the Rice Tray into the Rear Container. Position the Dividing Wall in the Front Container.  Place the Small Pot with sweet potato into the left-hand side of the Front Container and the Small Pot with courgette into the right-hand side of the Front Container. Cover both containers with the lids.

  8. Set the time for the turkey using the poultry preset (28 minutes) and adjust to 20 minutes. Set time for the sweet potato using the root vegetable preset (28 minutes) and adjust to 25 minutes. Set time for the courgettes using the leaf and pod vegetables preset (16 minutes) and adjust to 13 minutes.  Press the Start/Pause Button.

  9. Mash the sweet potato in the Small Pot with a knob of butter or some olive oil. Serve the turkey nuggets with hummus.

  10. Garnish the meal with torn parsley leaves.


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