Roasted Turkey Breast with Root Vegetables and Israel Couscous

5 from 1 vote

Delight in a wholesome and diabetes-friendly feast with this roasted turkey breast served alongside a medley of root vegetables and Israeli couscous, all brought together with a flavourful pan gravy. This nutritious dish combines lean protein, fiber-rich vegetables, and whole grains to support balanced blood sugar levels while offering a gourmet dining experience.

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No diets specified.

Preparation Level Intermediate

Servings 8

Preparation 30

Cook 1 30

Total 2

Why Diabetes Friendly?

Balanced Meal Composition: This recipe includes lean protein from the turkey, complex carbohydrates from the couscous, and a variety of vegetables, making it a balanced meal that can help stabilize blood sugar levels.
Low in Unhealthy Fats: Cooking with olive oil instead of butter or other saturated fats contributes to a healthier meal, important for maintaining heart health in diabetic individuals.
Rich in Fiber: The inclusion of root vegetables and whole wheat couscous provides a good source of dietary fiber, which is beneficial for blood sugar control and overall digestive health.

Ingredients

Cooking Tips

Roasting Vegetables: Partially cooking the root vegetables before roasting ensures they finish perfectly tender without overcooking the turkey.
Preparing the Turkey: Separating the skin from the meat and adding spices underneath allows for deeper flavor penetration and moister meat.
Using Fresh Herbs: Incorporating fresh thyme and rosemary not only enhances flavor but also adds a burst of aroma that complements the turkey wonderfully.

Instructions

Allow the turkey breast stand at room temp for about 1 hour before cooking.
Preheat oven to 375°F
Put the 4 cups of cubed root vegetables in a medium size pot, cover with water by a few inches and bring to a boil. Cook the vegetable for 10 minutes, the vegetables will be only partially cooked, drain, set aside.
1 cup sweet potato, 1 cup squash, 1 cup turnip, ½ cup parsnip, ½ cup carrot
In a small bowl, make a paste with the olive oil, paprika, garlic powder, salt and pepper, set aside.
2 tbsp olive oil, 1 tsp salt, 1 tbsp paprika, 1 tbsp garlic powder, 1/8 tsp pepper
Place the turkey breast inside a large roasting pan – you will dress the turkey right in the roasting pan so that all the excess spices and herbs fall into the dish rather than a work surface.
3 lb turkey
Squeeze and rub lemon half all over turkey (keep the squeezed lemon half). Discard any seeds. Leave the lemon half in the roasting pan.
½ lemon
Rub the olive oil and spice mixture all over the turkey separating the skin from the meat in order to get the spice mixture under the skin.
Stuff the thyme and rosemary under the turkey and some under the skin as well. Place the previously squeezed half lemon under the turkey. The turkey should be in the pan, flattened out with the skin side up.
4 sprigs thyme, 4 sprigs rosemary
Add the chopped shallots, celery, garlic cloves and cherry tomatoes to the bottom of the pan.
3 shallot, 4 stalks celery, 1 head garlic, 1 cup cherry tomato
Scatter the partially cooked root veggies around the turkey breast and in and around the tomatoes and garlic.
Add the stock to the bottom of the roasting pan.
1 cup chicken broth
Cook for 1¼ -1½ hrs or until the meat thermometer reads 160°F in the breast (the skin should be golden brown). Baste the turkey every 20 minutes with drippings; add a little water if needed.
Once cooked, remove from the oven, remove turkey from the pan onto a cutting board and let rest, tented with foil for about 10 minutes. Separate the vegetables from the pan drippings or jus, and reserve.
Slice the turkey breast crosswise on an angle in ¼-½ inch slices.
Serve on a platter with the couscous as a bed for the turkey and the vegetables around the slices and the jus on the side.
2 cups couscous

FAQ

What are good substitutes for Israeli couscous if I can't find it?
Quinoa, bulgur, or rice are excellent substitutes for Israeli couscous and will still complement the flavours of the dish well.
Can I prepare the vegetables ahead of time?
Yes, you can boil the root vegetables ahead of time and store them in the refrigerator until ready to roast. This can save preparation time on the day of cooking.
How do I ensure the turkey breast doesn't dry out during cooking?
Basting the turkey regularly with the pan drippings keeps it moist. Also, letting the turkey rest tented with foil after cooking allows the juices to redistribute throughout the meat, ensuring it remains juicy when sliced.
Is there a specific type of pan that works best for this recipe?
A large roasting pan works best as it provides enough space for the turkey and vegetables to cook evenly without overcrowding.

Nutrition

Per serving

Calories: 406.9kcal

Carbohydrates: 23.7g

Fiber: 3.6g

Sugar: 4.1g

Fat: 16g

Saturated Fat: 3.9g

Trans Fat:

Protein: 41.1g

Nutrition Facts

Roasted Turkey Breast with Root Vegetables and Israel Couscous

Amount per Serving

Calories

406.9

% Daily Value*

Fat

Saturated Fat

3.9

Cholesterol

110.6

Sodium

435.9

Potassium

860.3

Carbohydrates

23.7

Fiber

3.6

Sugar

4.1

Protein

41.1

Vitamin C

Calcium

71.5

Iron

3.3

Magnesium

68.4

Zinc

3.2

* Percent Daily Values are based on a 2000 calorie diet.

Roasted Turkey Breast with Root Vegetables and Israel Couscous

Why Diabetes Friendly?

Ingredients

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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