Evening, lovely people! Just in case everyone is starting to get the idea that I do very little else besides mainline sugar and alcohol (and I wouldn’t blame them) – here’s an example of what I’d make and live on, a little more typically. If enough people are interested, I can do more stuff like this, and/or give y’all a breakdown of how I actually eat, exercise and stay healthy. (Despite the sugar and the cake. Up to interest, really :))
This is a meal that gets the balance exactly right. There’s no processed or refined carbodhydrate (though I’ll give you that there’s sugar in the peanut sauce). Overall there’s a pretty good balance of protein, good fats, complex carbohydrate, fibre, vitamins and general health-building goodness.
I should note that although I give everyone precise measurements for baking (because, em, you have to, sorta), I won’t give precise measurements for cooking. This is because the following:
1. It depends entirely on how many people you’re planning to cook for
2. I’ve cooked for myself and others, a whole lot, since I was 14, and I’ve almost always done it with ideas in my head as opposed to recipe-following. This sounds like a horrible brag, but it isn’t – the real reason is I was too lazy to recipe-check when I started cooking, and it’s become a habit in my adulthood).
3. It’s much harder to go wrong with quantities when you’re cooking than when you’re baking. Honestly. Rely on your eye, and things will work out. If not, call me and I’ll come over and do it for you – I’m nice like that.
Ingredients (very roughly):
Turkey Breast Strips
Oil or fat of your choice (sunflower, rapeseed, butter – go wild. Spray for the extra-healthy).
Herbs (to your taste and preference)
1. The first thing you want to do is cut up your various vegetables. Sweet Potatoes can be diced up or cut into chip-shapes, depending on your patience. Onions should be half ring-cut (for veggies) and dice-cut (for turkey). Make your broccoli into florets. My family love huge florets, you might like them little. Chopping board and a decent knife – get this done first and the hard work is out of the way. Set your oven to about 160 celsius if it’s a fan, 180 if it’s non-fan.
2. Set out a big ol’ saucepan (I use these lovelies), and a frying pan on your stove top. Pour or pat your oil or fat of choice into each (I used peanut oil for the frying pan and butter for the sauce pan). Leave them be for now. Pull out a baking tray and line it with baking paper.
3. Scatter your sweet potato chunks onto the lined baking tray. Grab your oil (I took olive oil for this) and sort of just lace-pour it across the chunks. Yay! Next, scatter over some brown sugar and cinnamon to taste. This turns out like heaven, seriously. Using clean hands, mix around the sweet potato in all the goodness so everything gets a good cover. Ensure all the chunks are relatively flat and even in the tray, and stick it in the oven. They can stay in there for the next twenty to twenty five minutes (after twenty minutes, check ’em – they’re ready when they smell amazing and a poke through them with a fork shows they’re soft).
4. Turn on the rings underneath the frying pan and the sauce pan. Let them warm up, then add diced onion to the frying pan and ringed onion to the sauce pan. Wait for noise and smells to happen. When that’s started up, take your diced turkey breast and throw it in the frying pan, ensuring even distribution. While that starts to brown and sizzle on one side, combine peanut butter and coconut milk in a bowl – a good mix with a spoon should even them up.
5. When your peanut-coconut mixture is all done, go back to your turkey and flip the strips. If they’re looking very happy and brown, turn down the heat. Turn down the heat on the onion rings in the sauce pan, too. Go get your broccoli florets, and tip them into the saucepan, put the lid on. This lets them sizzle AND steam, locking in goodness and flavour simultaneously.
6. Leave things a further five minutes or so before you do anything else (dance it out – I recommend this song).
7. Five minutes up! Go and flip/mix your turkey strips again, and this time pour in the coconut-peanut sauce you made. Sprinkle that with powdered chilli to taste. Monitor the heat – if you’re worried about burning, turn it down. It’s that simple! Place a pan-lid over the frying pan now – if you don’t have one, even a dinner plate will do. The aim is to permit some extra heat and steam to really permeate and soften the turkey and let the flavours sink in.
8. Tip your tinned tomatoes over your onions and broccoli. Lid on and let it do its thing. Leave it until the broccoli is as soft as you (and others) like – you’ll be able to tell by poking it with a fork. I like my broccoli fall-apart soft, but my fam & friends like it al dente – gotta compromise in this house!
9. When you think your turkey and veggies are ready, turn off the heat underneath them and let them sit a further couple of minutes. When your sweet potatoes are ready, pull ’em out the oven, allow a few minutes to cool and then plate the whole lot up
10. Absorb compliments and act like you totally know everything about cookery and food.
(That’s the outfit I wore makin’ em, cause you totally all wanted to know that). If you want to see more like this, or more health/nutrition stuff, personal or otherwise, let me know!
As a final note:
– The healthy amazingness of sweet potatoes
– Why turkey deserves more attention
– Why peanut butter is actually amazing
– The magic of combining broccoli and tomato
– I get all my groceries from Lidl and Tesco like any Irish Student. Eating well doesn’t need to be expensive!
Enjoy y’all 🙂