Vegetable Turkey stew

Healthy diet dinner for the whole family! This is a simple recipe for making a healthy dinner not only for adults, but also for children. In this case, the vegetables are stewed in their own juice with minimal interference in the cooking process.
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Composition / ingredients

servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 29 % 4 g
Fats 7 % 1 g
Carbohydrates 64 % 9 g
64 kcal
GI: 100 / 0 / 0

Step-by-step cooking

Cooking time: 1 h 10 min
  1. Step 1:

    Step 1.

    How to make vegetable turkey stew? Prepare the ingredients. Turkey fillet take the breast, without bones. Preferably not previously frozen. For a more healthy dinner, take fresh seasonal vegetables, with young potatoes and zucchini, vegetable stew turns out much tastier. Vegetables can be of any size, you can also add others at will, for example, celery, green peas, eggplants. Prepare a deep frying pan with a lid.

  2. Step 2:

    Step 2.

    Pour vegetable oil into the selected frying pan and evenly distribute it throughout the bottom of the pan. Wash the potatoes and peel them. If the potatoes are young, then you can not peel them off, but only wash them very thoroughly with a brush. Cut the potatoes large enough and put them in a frying pan.

  3. Step 3:

    Step 3.

    Peel the onion and carrot. Chop the onion, grate the carrot on a coarse grater (or you can also finely chop it). Rinse the bell pepper, cut off the stalk and extract the seeds. Rinse again with cold water, dry and do not cut coarsely. Add the chopped vegetables to the pan with the potatoes.

  4. Step 4:

    Step 4.

    Wash the zucchini, cut the skin (it is not necessary to cut the skin from a young zucchini) and cut into large cubes. Add the sliced zucchini to the pan to the previously prepared vegetables.

  5. Step 5:

    Step 5.

    Wash and dry the turkey breast fillet with a paper towel. Cut the fillet into small pieces and add to the pan.

  6. Step 6:

    Step 6.

    Wash the tomatoes, dry them, cut off the base of the stalk and cut into slices. Add the chopped tomatoes to the pan. Put the pan on a slow fire, close the lid and leave to simmer for an hour. Choose fleshy, juicy tomatoes. Optionally, you can add tomatoes to the stew without skin, after removing it, placing the tomatoes in boiling water.

  7. Step 7:

    Step 7.

    After an hour, remove the lid from the pan, add salt, ground black pepper to taste. You can also add your favorite spices - suneli hops, dried garlic, herbs of Provence, basil, etc. Gently stir the vegetable stew, turn off the heat and leave to infuse for 10-15 minutes.

  8. Step 8:

    Step 8.

    Serve ready-made vegetable stew with turkey hot or warm. This is an independent healthy dish. When serving, sprinkle the stew with fresh chopped parsley, dill, coriander.

Important! An incorrectly selected frying pan can ruin even the best recipe. All the details on how to choose the perfect frying pan for different dishes read here .

Any oils are useful only until a certain temperature is reached - the point of smoking, at which the oil begins to burn and toxic substances, including carcinogens, are formed in it. How to determine the roasting temperature and choose the best oil for frying, and which one is better not to use at all, read here .

Which zucchini will work best? Choose young fruits with tender skins. Wash them and peel them. It is not necessary to cut off a very thin skin. If you use more mature zucchini, cut off the rough peel and cut out the middle with the seeds.

Caloric content of the products possible in the composition of the dish

  • Onion - 41   kcal/100g
  • Ripe potatoes - 80   kcal/100g
  • Baked potatoes - 70   kcal/100g
  • Mashed potatoes - 380   kcal/100g
  • Boiled potatoes - 82   kcal/100g
  • Potatoes in uniform - 74   kcal/100g
  • Fried potatoes - 192   kcal/100g
  • Tomatoes - 23   kcal/100g
  • Zucchini - 23   kcal/100g
  • Sweet pepper - 27   kcal/100g
  • Carrots - 33   kcal/100g
  • Dried carrots - 275   kcal/100g
  • Boiled carrots - 25   kcal/100g
  • Ground black pepper - 255   kcal/100g
  • Vegetable oil - 873   kcal/100g
  • Salt - 0   kcal/100g
  • Turkey fillet - 84   kcal/100g

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