High proteinLow fatHigh carb

Turkey & Sweet Potato Tray

Lean, filling, and about as low-effort as cooking gets.

40 min Serves 1 Oven

Per serving

642

kcal

68.4 g

protein

59.7 g

carbs

14.7 g

fat

10.7 g protein per 100 kcal · 11.4 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Turkey breast200 g
  • Sweet potato250 g
  • Broccoli120 g
  • Olive oil12 g

Method

  1. 1Heat the oven to 200°C.
  2. 2Toss the cubed sweet potato in oil and roast for 25 minutes.
  3. 3Add the seasoned turkey and roast for a further 15 minutes until cooked through.
  4. 4Steam the broccoli while the tray finishes.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Chicken and turkey: cook it all the way throughShow

Raw poultry often carries campylobacter and salmonella. They are killed by heat, not by washing — so the one rule is: cooked right through, every time.

  1. Do NOT rinse raw chicken under the tap. It does not clean it; it splashes bacteria around your sink, worktop and clothes. Take it straight from the pack to the board or pan.
  2. If it is wet, pat it dry with kitchen paper, bin the paper, then wash your hands.
  3. Check the thickest piece, not the thinnest. Cut into it: there should be no pink meat at all, and the juices should run clear, not pink.
  4. Most reliable: a food thermometer pushed into the thickest part should read at least 75 °C.

Ready when: White all the way through, juices clear, steaming hot — or 75 °C in the thickest part.

Cutting broccoli into floretsShow

The 'trees' are florets. The stalk is sweet and perfectly good to eat.

  1. Turn the head upside down and cut the florets off where they meet the thick stalk.
  2. Split big florets through their stem so they are all roughly the size of a large grape.
  3. Peel the tough outside off the stalk and slice the inside into coins — it cooks in the same time.

Ready when: Cooked: bright green and a knife goes in with a little resistance. Grey-green and floppy is overdone.

Peeling and cutting potatoesShow

Even pieces cook evenly. Sweet potato is harder and more slippery than normal potato, so take care.

  1. Scrub off any soil under the tap. Peel with a vegetable peeler, working away from you — or leave the skin on for roasting and wedges.
  2. Cut a thin slice off one side so the potato sits flat and cannot roll.
  3. Cut it into slabs, then the slabs into sticks, then the sticks across into cubes of the size the recipe wants.
Roasting vegetables and potatoesShow

Space is what makes roast vegetables crisp and brown instead of soggy.

  1. Heat the oven to about 200 °C fan (220 °C conventional).
  2. Cut the veg into even pieces and toss them in a bowl with oil and salt so every piece is coated.
  3. Spread them out in one layer with gaps between them, cut sides down. Use two trays if you need to.
  4. Turn them once, about halfway through.

Ready when: Browned at the edges and underneath, and a knife slides into the biggest piece easily.

Steaming vegetablesShow

Steaming keeps vegetables bright and keeps more of their vitamins than boiling.

  1. Put about 2–3 cm of water in a pan and bring it to the boil.
  2. Put the veg in a steamer basket or metal colander over the pan (not touching the water) and cover with a lid.
  3. Most green veg take 3–6 minutes.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.