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Turkey Roast

Preparation: 15 mins

Cooking: 20 mins

Serves 4, costs under £7.00

Ingredients

  • 4 Turkey Breast Steaks (400g)
  • 2 Tablespoons Vegetable Oil (20ml)
  • 1 Pinch Ground Black Pepper (0) (For Taste)
  • 4 Potatoes (1kg) (Large)
  • 2 Carrots (280g)
  • ½ Swede (500g)
  • 8 Spears Broccoli (360g)
  • ½ Cups Semi Skimmed Milk (300ml)
  • 1 Teaspoons Low Fat Spread (5g)
  • 2 Tablespoons Gravy Granules (30g) (Reduced Salt )
  • 2 Cups Water (300ml)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Peel and dice the potato and swede. Peel and slice the carrots. Wash and divide the broccoli spears.
  2. In a large pan boil the potatoes until soft, approximately 20 minutes.
  3. In another pan boil the swede until soft, appromately 15 minutes.
  4. After 5 minutes add the broccoli and carrots to the swede until softened, approximately 5-10 minutes.
  5. Heat grill on a high heat, drizzle the oil and sprinkle the black pepper over both sides of the turkey steaks. Cook under the grill for approximately 8-10 minutes turning occasionally.
  6. Once the potato is soft, drain and then mash it using a fork or masher, adding milk and spread. Once the vegetables are soft, drain the water and keep to make the gravy. Remove the broccoli and carrots from the pan and then mash the swede with a fork or masher.
  7. Dissolve the gravy granules in water, mixing well.
  8. Serve the turkey, mashed potato and vegetables with gravy.

Nutritional Information


Per 100g
Per 635g serving (% ref. intake)

Energy Kcals
72.00
457.00 (23.00%)
Energy Kj
302.00
1918.00 (23.00%)
Protein
5.90g
37.50g
Total Fat
1.90g
12.10g (17.00%)
Saturated Fat
0.50g
3.20g (16.00%)
Carbohydrates
8.60g
54.60g
Total Sugars
2.50g
15.90g (18.00%)
NSP Fibre
1.30g
8.30g
Sodium
75.00g
476.00g
Salt
0.20g
1.30g (22.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.