Turkey Roulade with Couscous
Nutritional values
(Percentage of daily recommendation)
| Calorie | 737 cal. | (35 %) | ||
| Protein | 64 g | (65 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 11 μg | (18 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 33.9 mg | (283 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 24.7 μg | (55 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,083 mg | (27 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 5.6 mg | (70 %) | ||
| Saturated fatty acids | 13.2 g | |||
| Uric acid | 298 mg | |||
| Cholesterol | 134 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 1 Red Bell pepper
- 1 shallot
- 1 garlic clove
- 4 Tbsps olive oil
- 1 tsp Curry powder
- 250 grams Couscous (instant)
- salt
- freshly ground peppers
- 100 milliliters dry white wine
- 150 milliliters Vegetable broth
- 4 Turkey cutlets (each around 150 grams) (approximately 5 ounces)
- 1 handful mixed Fresh herbs (such as thyme, parsley and basil)
- 200 grams cream cheese
- 1 generous pinch lemon zest (organic)
- 2 Tbsps grated Parmesan
- 1 splash lemon juice
Preparation steps
For the couscous: Rinse the pepper, cut in half, remove the stem, seeds and pith and cut into small cubes. Peel the shallot and garlic and finely dice. Sweat the pepper, shallot and garlic in 2 tablespoons oil until the shallot is translucent. Add the curry and couscous, season with salt and pepper then add the wine and broth. Simmer over low heat for 4-5 minutes, until plump, then season with salt and pepper.
For the turkey roulades: Rinse the cutlets, pat dry and pound with a meat mallet until flattened slightly. Rinse the herbs and shake dry. Set some thyme sprigs aside for garnish. Pluck the leaves from the remaining herbs and finely chop. Mix with the cream cheese, lemon zest and Parmesan and season with salt, lemon juice and pepper. Spread over the turkey cutlets and roll up, securing with toothpicks and butcher's twine. In a large frying pan, heat the remaining oil and sear the roulades until golden brown on all sides. Add a little water, cover and simmer over low heat for 5-6 minutes, or until cooked through.
Transfer the couscous to serving plates, arrange the sliced roulades on top (discarding the toothpicks and butcher's twine) and serve garnished with the reserved thyme.
