Turkey and mango with corn and avocado (under 600 calories)
Lean turkey works well with the juicy mango and grilled courgette ribbons in this bowl.
Prep: 15 minutes Cooking time: 10 minutes
INGREDIENTS
125g (4½oz) turkey breast 1tsp olive oil Sea salt and freshly ground black pepper 140g (5oz) courgette, peeled into ribbons with a vegetable peeler ½ avocado Juice of 1 lemon 55g (2oz) sweetcorn 150g (5½oz) cooked spelt, quinoa, red rice, and wild rice mix, or other cooked grain mix 55g (2oz) mango, chopped A few coriander leaves ¼ red chilli, sliced (optional) lime wedge (optional) For the dressing: 1tsp extra virgin olive oil ¼tsp white wine vinegar 2tsp 0%0 fat Greek yogurt han handful of coriander le leaves, finely c chopped
METHOD
1. Coat the turkey b breast with half a te teaspoon of the olive oil, and rub with salt and pe pepper. Heat a griddle pan over a high heat, then toss the courgette with the remaining half a teaspoon of olive oil and some salt and pepper. Put the courgette in the pan, cook for one minute on each side, then remove from the pan, and set aside. 2. Clean and reheat the griddle pan, then add the turkey to the hot pan, and cook for three to four minutes on each side or until cooked through. Allow to rest for five minutes.
Make the dressing by mixing the extra virgin olive oil, white wine vinegar, Greek yogurt, and coriander leaves in a bowl, then season with salt and pepper.
Chop the avocado and toss in another bowl with the lemon juice to prevent discoloration, then add the sweetcorn and season with salt and pepper. 3. Slice the turkey into strips and place in a serving bowl, then add the courgette, sweetcorn mixture, spelt mix, and mango. Spoon on the dressing, sprinkle over the coriander leaves and red chilli (if using), and add the lime wedge (if using), to squeeze over.
THE BUILD
START with turkey, courgette, sweetcorn mixture, spelt mix, and mango. Add in yogurt dressing, coriander leaves, and red chilli. Finish with lime wedge.
NUTRITION PER SERVING
Calories 583; Total fat 28g; Saturated fat 4.5g; Cholesterol 3.4mg; Sodium 43mg; Carbohydrates 44g; Dietary fibre 14g; Sugars 15g; Protein 32g