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20 Minute Turkey Citrus Noodles

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After being told I had to give up gluten, one of the toughest foods to eliminate was pasta. How would I live without it?? I tried Chinese rice noodles but was fed up after a couple of weeks. Then I discovered soba noodles and my life changed!! Soba noodles is a very popular dish in Japan, made with buckwheat flour. You can eat it cold in a salad or hot in a soup. I experimented with different noodles and here I use pumpkin, ginger and brown rice noodles. If you can’t find them, any soba noodle will do.

When red meat is an issue, one has to use substitutes as much as possible and this is why for this recipe I chose grilled turkey, a great alternative to grilled chicken. Ill show you how to season it to avoid drying the meat and to enhance its flavour. The tomatoes and chives add freshness and the sunflower seeds are a great final touch.

Further Food Nutritionist Commentary:

While similar in flavor and color as soy sauce and both as byproducts of fermented soy beans, tamari sauce is made with little or no wheat. Tamari sauce is an exclusive Japanese type of soy sauce commonly made as a byproduct of miso paste. Keep an eye out for 'Tamari Lite', which contains 50% less sodium than traditional. One serving size (1 tablespoon) is 10 calories, <1 g carbohydrates, 1 g protein, 490 mg sodium, 0 g saturated and trans fat and 0 mg cholesterol. Don't limit the use of chives to only when baking or making a baked potato. As a member of the allium family, which includes garlic, onions, scallions and leeks, they're a great addition to soup, stew, pasta or salads. The allicin nutrient that is found in garlic and onions is the same that's found in chives and may contribute to lowering cholesterol, blood pressure and increasing HDL 'good cholesterol.'

By Nikki Nies, MS,RD, LD

20 Minute Turkey Citrus Noodles

  • Prep Time:10 minutes
  • Cook Time:10 minutes
  • Servings: 2

Ingredients

340 gr/12 oz of turkey breast cutlets
a pinch of salt
2 tablespoons lemon juice
2 tablespoons tamari sauce
250 gr/8.8 oz pumpkin, ginger & brown rice noodles
1 cup red tomatoes, quartered
¼ cup fresh chives, sliced
a squeeze of lemon juice
¼ cup sunflower seeds
a dash of olive oil (optional)

Instructions

1. Season the turkey with the lemon juice, tamari sauce and a pinch of salt.
2. Grill the turkey over a medium heat for 3-5 minutes on each side or until no longer pink.
3. Cook the noodles for 4 minutes in boiling water.
4. Drain the noodles under cold water and transfer them to a salad bowl.
5. Stir in the tomatoes, chives, and lemon juice.
6. Finish by sprinkling the sunflower seeds.
7. If needed, season to taste with salt and olive oil.

1. Season the turkey with the lemon juice, tamari sauce and a pinch of salt. 2. Grill the turkey over a medium heat for 3-5 minutes on each side or until no longer pink. 3. Cook the noodles for 4 minutes in boiling water. 4. Drain the noodles under cold water and transfer them to a salad bowl. 5. Stir in the tomatoes, chives, and lemon juice. 6. Finish by sprinkling the sunflower seeds. 7. If needed, season to taste with salt and olive oil.

Nutrition Information

Per Serving:  Calories: 433 ; Total Fat: 15 g; Saturated Fat: 1 g; Monounsaturated Fat: 3 g; Polyunsaturated Fat: 4 g; Cholesterol: 15 mg; Sodium: 1129 mg; Potassium: 426 mg; Carbohydrate: 64 g;  Fiber: 5 g; Sugar: 5 g; Protein: 19 g
Nutrition Bonus:
Vitamin C: 67%;Vit A: 22%; Iron: 11%; Calcium: 4%;
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