Looking for a balanced breakfast? Check out this Turkey and Potato Hash!
It’s a simple, one-pan meal that’s healthy and delicious and covers all of your nutritional bases. I’ve included a Vegetarian option for you too with tempeh (an excellent plant based protein source).
I’m always looking for ways to be creative with my meals, that also keep it simple. This recipe follows my “dinner for breakfast” theme, where we do a spin on something you’d typically have for dinner or lunch, but make it breakfast!
This meal has all the nutrient building blocks your body needs any time of day: turkey or tempeh for your source of protein, potatoes for your carbs, olive oil for your healthy fats and plenty of veggies for fiber and phytonutrients!
I used potatoes in this recipe because not only are they delicious and extremely versatile, they’re also an excellent source of many vitamins and minerals and can help regulate blood sugar and insulin because they contain resistant starch (1). This type of starch is not broken down and fully absorbed so when it reaches the large intestine it becomes a source of nutrients for the beneficial bacteria in your gut (2).
This recipe also features parsley, a powerful herb that’s high in vitamin K, which is important for bone health (so important as we age!) and improving insulin sensitivity (3, 4). It’s also a great source of vitamin C, a powerful antioxidant that plays an important role in many metabolic functions such as immune support, maintenance of connective tissue and bone formation (5).
All in all, this well balanced meal is sure to be a hit and is a great way to fuel your active lifestyle! Enjoy!
Recipe
Yield: 2 servings
You will need: : Cutting board and knife, measuring spoons and cups, cooking spoon, garlic press, large skillet, mixing bowl
Key: T=Tablespoon; tsp=teaspoon 
Ingredients:
- 1/2 lb lean ground turkey (or 8 oz tempeh)
- 1 tsp olive oil
- 1/2 cup yellow onion, chopped
- 1/2 cup roma tomatoes, cored and chopped
- 2 garlic cloves, minced
- 1 tsp paprika
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1 cup potato, diced
- 2 cups low sodium chicken broth
- 2 cups dark leafy greens, chopped
- 1 T parsley, chopped
Directions:
- Heat a large skillet over medium-high heat and add olive oil. Add turkey (or tempeh) and cook for 5-7 minutes, breaking up with a cooking spoon, until browned and cooked through.
- Transfer the turkey (or tempeh) to a mixing bowl and set aside.
- Reduce the heat to medium and add the onions, tomatoes and garlic to the skillet.
- Season with paprika, salt and pepper and cook, stirring frequently, until softened, about 5-7 minutes.
- Return the turkey (or tempeh) to the skillet and add the potatoes and chicken broth. Bring to a boil, then reduce the heat to low and cover.
- Add greens and simmer for 15-20 minutes, stirring occasionally, until the potatoes have softened.
- Mix in fresh parsley just before serving.
Nutrition Facts
This is a super easy meal to put together with lots of variations you can try depending on your preferences and what’s in season. Let me know how you like it!
Need some help with healthy eating?
Check out my 30 Day Challenge Meal Plan!
When planning for the week, I think about:
- 2-3 breakfast options I like
- A few entrees that could double as dinner or lunch
- A couple smoothie ideas that have complimentary ingredients to give you variety with your greens
- A snack option like homemade protein muffins or an easy to make trail mix for days you’re just hungrier and want a little more to eat.
- Round out your plan with a couple of staple sides that you would like to have on hand daily like a big mixed greens salad and some rice, quinoa or easy to grab sweet potato chunks………and then make your grocery list around that.
Or, you can let me make the whole plan for you, with so many delicious, easy and healthy recipes!
The 30 Day Challenge Meal Plan includes all the recipes and grocery lists for breakfasts, smoothies, sides, snacks and entrees for 4 full weeks – with plenty of delicious options and structure to help you eat right for YOUR life!
Check out everything included in the 30 Day Challenge Meal Plan right here, and let me make your life easier!
- Bindels, Laure B et al. “Resistant starch can improve insulin sensitivity independently of the gut microbiota.” Microbiome vol. 5,1 12. 7 Feb. 2017, doi:10.1186/s40168-017-0230-5. Web.
- Venkataraman, A et al. “Variable responses of human microbiomes to dietary supplementation with resistant starch.” Microbiome vol. 4,1 33. 29 Jun. 2016, doi:10.1186/s40168-016-0178-x. Web.
- DiNicolantonio, James J et al. “The health benefits of vitamin K.” Open heart vol. 2,1 e000300. 6 Oct. 2015, doi:10.1136/openhrt-2015-000300. Web.
- Fusaro, Maria et al. “Vitamin K and bone.” Clinical cases in mineral and bone metabolism : the official journal of the Italian Society of Osteoporosis, Mineral Metabolism, and Skeletal Diseases vol. 14,2 (2017): 200-206. doi:10.11138/ccmbm/2017.14.1.200. Web.
- Chambial, Shailja et al. “Vitamin C in disease prevention and cure: an overview.” Indian journal of clinical biochemistry : IJCB vol. 28,4 (2013): 314-28. doi:10.1007/s12291-013-0375-3. Web.
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