Iron Rations – Turkey with Roasted Potatoes

So in the first Iron Rations article I gave you the basics of how to improve your diet to start properly fueling your body. The benefits of healthy eating cannot be stressed enough, especially when you are working out on a regular basis (which I know you are… right? If not, get the over to Nerd-Core Fitness and get with the program!) More importantly we all know how we feel after we cram something horrible for us into our faces; guilty and lethargic are two words that come directly to mind.

Before I bore you to death with how to cook one of my favorite recipes, I will let comedian Jim Gaffigan bring the funny with an amusing look at poor eating habits:

There, now that you got your daily dose of laughter, let us get to today’s daily dose of nutritious goodness in this installment of Iron Rations!

Turkey with Roasted Potatoes and Vegetables

This is one of my favorite recipes! It is a medium-calorie (approx 500ish for the calories minded among you), healthy, filling and easy to make meal; not to mention it easily scales to feed however many people you are cooking for. What more can you ask for?

Prep Time = 15 Mins   Cook Time = 30 Mins  Total Time = 45 Mins

Ingredients (Serves 4):

• 1 Lb Turkey Cutlets
• 2 Large Red Potatoes
• 2 Zucchini (One yellow, one green)
• 3 Tomatoes (Vine ripened)
• 1 Pkg Sliced Mushrooms
• Minced Garlic
• Olive Oil
• Black Pepper
• Chili Powder
• Italian Seasoning

Step 1:

Wash and dice the potatoes into 1/4″ – 1/2″ cubes (don’t skin them, that’s where the nutrients live!). Cut the tomatoes into small pieces, slice the zucchini and cube the turkey. Keep all the ingredients in separate bowls for the moment.

Step 2:

Put two tablespoons of extra virgin olive oil, and one tablespoon of minced garlic in a large skillet over medium heat. Once the oil is hot (keep the heat on the lower side of medium, as olive oil has a relatively low smoke point) add in the potatoes. Grind some black pepper over them, then dust liberally with chili powder and italian seasoning. Let the potatoes simmer for 10 minutes, stirring frequently, then place a second smaller skillet over medium heat. Add 1 tablespoon of olive oil and all of the turkey.

Step 3:

Alternate stirring the turkey and the potatoes to avoid burning (the potatoes should start browning).  Cook the turkey until it no longer pink in the center (should take 5-6 minutes, do not overcook as turkey gets dry quickly) then remove from heat and set aside, covered.

Step 4:

Add the zucchini (or whatever colorful vegetable you are substituting) to the potatoes, stir and let simmer until the zucchini just begins to tender up. Once ready, add the mushrooms and cover for 3-4 minutes. Finally, uncover and add the diced tomatoes on top. Only cook long enough for the tomatoes to heat up, then remove from heat.

Season with a little more pepper or italian seasoning to taste.

Step 5:

Divide the turkey and the potato/veggie mix up…

… and then NomNomNom!

The good thing about a meal like this is how easy it is to adjust the serving sizes to meet your individual needs. Working on portion control? No problem! Simply reduce how much you toss in the skillet. The food doesn’t cook down, so how much you see on the stuff as you chop up the veggies and meat is how much will be in your bowl when you serve it (a great guide for those getting started is the “deck of cards” rule… each serving should be about the size of a deck of cards. So if we are shooting for one serving of meat and two of veggies, then your bowl should be filled approx the same as if you stacked three decks of cards in it.) If you are fueling an athletic lifestyle then feel free to eat more! That’s the great thing about such clean ingredients, it is really hard to over-eat with them. 

I hope you enjoy the meal, and don’t forget to substitute what you see fit. Swap out some of the veggies, use some different seasonings, use a different kind of meat, etc… Just remember that any changes you make should not introduce unhealthy elements to the meal! Stick with that rule and start enjoying real food instead of something handed to you through your car window or zapped in your microwave!

Make sure to stay engaged! More recipes and fantastical workout and healthy living tips are always coming your way here at the Jerd. Drop a comment and let me know what you think, or reach me on Facebook or Twitter and Sign up for our free newsletter!