Roasted Turkey Breast with Root Vegetables and Israel Couscous
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.
Servings: 8
Calories: 406.9kcal
Ingredients
- 3 lb turkey breast, boneless, skin on
- 1 cup sweet potato chopped
- 1 cup squash chopped
- 1 cup turnip chopped
- ½ cup parsnip chopped
- ½ cup carrot chopped
- ½ lemon
- 2 tbsp olive oil
- 1 tsp salt
- 1 tbsp paprika
- 1 tbsp garlic powder
- 1/8 tsp pepper
- 4 sprigs thyme fresh
- 4 sprigs rosemary fresh
- 3 shallot roughly chopped
- 4 stalks celery roughly chopped
- 1 head garlic cloves separated, skins left ON
- 1 cup cherry tomato
- 1 cup chicken broth low sodium
- 2 cups couscous cooked
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
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.
Nutrition
Nutrition Facts
Roasted Turkey Breast with Root Vegetables and Israel Couscous
Amount per Serving
Calories
406.9
% Daily Value*
Fat
16
g
25
%
Saturated Fat
3.9
g
24
%
Cholesterol
110.6
mg
37
%
Sodium
435.9
mg
19
%
Potassium
860.3
mg
25
%
Carbohydrates
23.7
g
8
%
Fiber
3.6
g
15
%
Sugar
4.1
g
5
%
Protein
41.1
g
82
%
Vitamin C
20
mg
24
%
Calcium
71.5
mg
7
%
Iron
3.3
mg
18
%
Magnesium
68.4
mg
17
%
Zinc
3.2
mg
21
%
* Percent Daily Values are based on a 2000 calorie diet.