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Lunch35 min · 2 servingsPavo en salsa de naranja con puré de boniato

Turkey breast in orange sauce with mashed sweet potatoes

Each serving has 352 kcal, 37.3 g of protein, and 5.4 g of fiber, or 10.6 g of protein per 100 kcal. Ready in 35 minutes; makes 2 servings.

  • High in protein
  • High in fiber
  • Easy to digest
  • Low energy density

Per serving

  • 352 kcalCalories
  • 37.3 gProtein
  • 5.4 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 10.6 g of protein per 100 kcal.

Turkey breast in orange sauce with mashed sweet potatoes, seen from above
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Published
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Ingredients

2 servings

Plus, with no meaningful nutrition (not counted in the table):

  • Water for cooking the sweet potato and vegetables
  • Zest of 1/2 orange
  • Garlic (1 clove)
  • Thyme or rosemary
  • Salt and pepper to taste

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

  1. Simmer the peeled, cut-up sweet potato in salted water for about 15 minutes, until tender.
  2. Steam or boil the green beans and carrot for 8 to 10 minutes.
  3. Season the turkey with salt and pepper and brown it in a skillet with half the oil, 2 minutes per side.
  4. Add the minced garlic, orange juice, broth, zest, and thyme, cover, and simmer gently for 8 to 10 minutes, until the turkey reaches 165°F (74°C) inside.
  5. Lift out the turkey and let the sauce reduce for 2 to 3 minutes, until slightly thickened.
  6. Mash the sweet potato with the milk and the rest of the oil until smooth.
  7. Slice the turkey and serve it with the sauce, the mash, and the vegetables on the side.

Why it is filling

This is holiday turkey in a small portion, braised in sauce so it stays juicier and easier to chew than a whole roast. Turkey breast gives you plenty of protein with very little fat, and mashed sweet potato is soft and naturally sweet with no added sugar. On a GLP-1 medication, starting with the turkey makes sure the protein goes in before fullness sets in.

In numbers, each serving has 37.3 g of protein and 5.4 g of fiber, with an energy density of 74 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein
At least 15 g of protein per serving and 6 g per 100 kcal.
High in fiber
At least 5 g of fiber per serving, a fifth of EFSA’s 25 g daily reference.
Easy to digest
A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.
Low energy density
100 kcal or less per 100 g of the dish: plenty of volume for few calories.

If your appetite is small

  • If you fill up fast, serve yourself half a cutlet with a spoonful of mash and save the rest: reheated in its sauce, it stays just as juicy.
  • The turkey in sauce freezes well in small portions for the days after the holidays.

Nutrition facts

Values per serving and for the whole recipe (2 servings), calculated from the ingredients. Protein per 100 kcal: 10.6 g.
NutrientPer servingWhole recipe
Calories352 kcal703 kcal
Protein37.3 g74.5 g
Carbohydrates33.6 g67.2 g
Fiber5.4 g10.7 g
Fat7.6 g15.3 g
Approximate weight475 g (17 oz)950 g (34 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
IngredientAmountCaloriesProteinFiber
Turkey breast280 g319 kcal66.4 g0 g
Boiled sweet potato200 g152 kcal2.7 g5 g
Green beans120 g37 kcal2.2 g3.2 g
Carrot80 g33 kcal0.7 g2.2 g
Orange juice120 ml54 kcal0.8 g0.2 g
Vegetable broth100 ml5 kcal0.2 g0 g
Nonfat milk40 ml15 kcal1.4 g0 g
Olive oil10 g88 kcal0 g0 g

To plan your meals

More recipes

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Turkey, whole, breast, meat only, raw (FDC ID 171098).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Sweet potato, cooked, boiled, without skin (FDC ID 168484).accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Beans, snap, green, raw (FDC ID 169961).accessed .
  4. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Carrots, raw (FDC ID 170393).accessed .
  5. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Orange juice, raw (Includes foods for USDA's Food Distribution Program) (FDC ID 169098).accessed .
  6. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Soup, vegetable broth, ready to serve (FDC ID 171583).accessed .
  7. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) (FDC ID 171270).accessed .
  8. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
  9. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .