Spice-and-life-healthy-foods

Boneless Turkey Breast Steak with Creamy Mushroom Sauce

Turkey-Creamy-Mushroom-Sauce
A creamy mushroom sauce can make any dish sound upmarket!
turkey-mushroom

Boneless Turkey Breast with the word Steak added at the end, together with a creamy mushroom sauce can make any dish sound upmarket

 

For some reason, we always feel posh names in food (or clothing, or cars, etc) have to cost a lot, be hard to make… something should stand in our way to make it possible for us to have an enjoy. 

 

Well, nothing is further from the truth with this recipe… 

 

I know what you are thinking (not really, but I’ll give it a go!)… how many calories will this creamy sauce have? 

 

NOT A LOT! 

 

As usual, the cream is not real cream (I wouldn’t use so many calories on it!) but the taste is there… so, no tricking the tastebuds! Easy healthy recipes shouldn’t be boring! 

 

Additionally, I used turkey breast with less than 3% fat, as it is leaner than chicken, while at the same time having a richer, deeper flavor

 

Is turkey a healthy choice? Yes! It is a great source of protein, Vitamin B6 and B12, niacin, tryptothan (an amino acid) and zinc. Using skinless turkey means choosing meat low in fat and high in protein! Moreover, studies have linked turkey to ant-cancer properties. 

 

Mushrooms as well are a great addition to one’s diet; they are low in calorie while being a great source of fiber and Selenium. Studies have linked mushrooms to multiple health benefits, such as reduced risk of heart disease, cancer and Alzheimer’s.  

 

Not sure what to serve this dish with? Try a light salad of rocket and cherry tomatoes, dressed with some balsamic vinegar. If you are craving something a bit more comforting, try these Mash Potatoes with Leek.

 

So, are you ready to enjoy this low calories, easy to make, family friendly meal?

 

Start chopping! 

turkey-mushroom

Turkey Breast Steak with Creamy Mushroom Sauce

A creamy mushroom sauce can make any dish sound upmarket!
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: Main Course
Cuisine: Italian, Mediterranean
Diet: Low Calorie, Low Fat
Keyword: boneless turkey breat, creamy mushroom sauce, diet, easy meal, italian food, Turkey, turkey breast recipe
Servings: 2 portions
Calories: 243kcal

Ingredients

  • 2 x 120g Lean Boneless Turkey Breast Steaks
  • 20 sprays of oil spray 1 cal cooking spray
  • 250 g Chestnut Mushrooms
  • 60 g Extra Light Cream Cheese I use Philadelphia Lightest
  • 100 ml Semi Skimmed Milk
  • Salt to taste
  • Black Pepper to taste
  • Dry parsley to taste if liked

Instructions

  • Cut the Chestnut Mushroom in half and set aside.
  • Apply the 20 sprays of oil spray to a large frying pan, large enough to accommodate the two steaks comfortably (if you have one with a matching lid even better, as you’ll need it later); once the oil is warm, add the two steaks and cook on high flame for one minute one each side, so to give it a bit of color, then lower the flame to medium heat.
  • Add the mushrooms to the pan and cover with the lid; if the pan you are using doesn’t have a lid, you can either use one from a larger pan or silver foil. After one minute on medium heat, lower to low and allow to cook for about 5 minutes.
  • While the turkey and mushrooms are cooking, in a small bowl pour the milk and warm it up in the microwave for about 30 seconds (if using a milk jug on the gas, just make it slightly warmer than room temperature) then add the cream cheese and mix well. There will be a few knots of cheese in the milk, which should ‘melt away’ while cooking later.
  • Add the milk-cheese mixture to the pan with the steaks and mushrooms and mix well, especially around the mushrooms and cover the pan again for a further 2-3 minutes (always on low).
  • At this point both the steaks and the mushrooms should be cooked, so add salt, pepper, and dry parsley to the pan, mix well, cover with the lid again and turn off the heat/gas. Let is sit for 5 minutes, then plate and serve!

Notes

If you are cooking for one or have double the amount of mushrooms, feel free to use 250g per portion; cooked this way, the mushrooms have quite a chunky consistency so they are a good way of bulking up this recipe while adding very few calories per portion.
If you can’t find Chestnut Mushrooms, you can use Button Mushrooms instead, which are very common to find.
If you don’t like or have boneless turkey breast, you can substitute it with chicken breast as well, but remember to recount the calories. Both turkey and chicken need to be fully cooked before eating, so, if unsure, cut the steak and check before serving!
If you have full-fat milk, halve the quantity of cream cheese, as it may get a bit too tick too quickly if not! Again, recalculate calories if making this swap, although the difference is minimal in the scale of things.
Should you have fresh parsley instead of dry, go for it! I do use it when I have it, but as the recipe calls for just a bit of it, I don’t want to purchase a whole big bunch.

Nutrition

Calories: 243kcal | Carbohydrates: 10g | Protein: 35g | Fat: 6g | Saturated Fat: 3g | Cholesterol: 90mg | Sodium: 224mg | Potassium: 704mg | Fiber: 1g | Sugar: 6g | Vitamin A: 217IU | Calcium: 127mg | Iron: 1mg
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This opening statement, this blog… they have been a long time coming. 

 

While looking from afar, I am sure my life does not appear as anything else but ordinary (there were probably three moments that changed the course of my story), some choices I made I hope will encourage change for better health for others, as much as they have for me. 

 

As any well-respected story, this is how it starts… 

 

Once upon a time in the late ’80s… 

 

But that would make this page way too long and way too boring, so flash forward… 

 

Elle

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