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Turkey Tagine

Preparation: 15 mins

Cooking: 40 mins

Serves 4, costs under £3.00

Ingredients

  • 1 Tablespoon Vegetable Oil (10g)
  • 1 Onion (150g) (Medium Sized)
  • 3 Carrots (240g) (Medium Sized)
  • 3 Parsnips (240g) (Medium Sized)
  • 2 Garlic Cloves (6g)
  • 1 Chicken or Vegetable Reduced Salt Stock Cube (7g)
  • 1 Pint Water (500ml) (For The Stock Cube)
  • 1 Tin Chopped Tomatoes (400g)
  • ¼ Pint Water (150ml)
  • 1 Tin Chickpeas in Unsalted Water (400g)
  • 15 Slices Leftover Cooked Turkey (300g) (Thin Slices)
  • 2 Teaspoons Dried Coriander (2g)
  • ¾ Pack Couscous (400g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Peel and slice onion, carrots, parsnips and garlic.
  2. Heat oil in a large saucepan then add onion, carrots and parsnips for 5 minutes and then garlic for a further 1 minute.
  3. Dissolve stock cube in boiling water and add to pan with the tomatoes and chickpeas (drained). 
  4. Bring to the boil and then simmer for 25-30 minutes.
  5. If the pieces of turkey are large you may want to cut. Add turkey to the pan with coriander. Heat for a further 5 minutes adding extra water if becoming too thick.
  6. Meanwhile cook the cous cous as per manufacturers' instructions and serve with the tagine.

Nutritional Information


Per 100g
Per 686g serving (% ref. intake)

Energy Kcals
95.00
652.00 (33.00%)
Energy Kj
399.00
2737.00 (33.00%)
Protein
6.80g
46.60g
Total Fat
1.20g
8.20g (12.00%)
Saturated Fat
0.30g
2.10g (11.00%)
Carbohydrates
15.20g
104.30g
Total Sugars
2.00g
13.70g (15.00%)
NSP Fibre
1.50g
10.30g
Sodium
53.00g
364.00g
Salt
0.10g
0.70g (11.00%)

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.