Healthy Eating

Turkey And Mango With Corn And Avocado Salsa

Prep: 15 Minutes Cooking time: 10 Minutes

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

  • 125g (4½oz) turkey breast

  • 1 tsp olive oil

  • Sea salt and freshly ground black pepper

  • 140g (5oz) courgette, peeled into ribbons with a vegetable peeler

  • 1⁄2 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

  • 1⁄4 red chilli, sliced (optional)

  • Lime wedge (optional)

  • For the dressing:

    1 tsp extra virgin olive oil

  • 1⁄4 tsp white wine vinegar

  • 2 tsp 0% fat Greek yogurt

  • Handful of coriander leaves, finely chopped

1. Coat the turkey breast with 1⁄2 tsp of the olive oil, and rub with salt and pepper.
2. Heat a griddle pan over a high heat, then toss the courgette with the remaining 1⁄2 tsp of olive oil and some salt and pepper. Put the courgette in the pan, cook for 1 minute on each side, then remove from the pan, and set aside. Clean and reheat the griddle pan, then add the turkey to the hot pan, and cook for 3–4 minutes on each side or until cooked through. Allow to rest for 5 minutes.
3. 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.
4. 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.
5. 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.