Cajun turkey steaks with pineapple salsa
Turkey is the ultimate healthy, feelgood food - low in fat but high in protein. Jazz it up with a spicy salsa
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 30 mins
Low-fat
- Reserve 2 tbsp of the onion for the salsa. Heat the oil in a saucepan and cook the remaining onion and half the pepper for 4 mins or until softened and coloured. Stir in the rice, then pour in the stock. Add the kidney beans and a pinch of salt. Bring to the boil, stir once, cover the pan, then reduce the heat to a gentle simmer. Cook for 15 mins until the rice is tender and the liquid absorbed.
- Dust the turkey steaks with the Cajun spice and griddle or fry in a non-stick pan for about 4-6 mins on each side until cooked through. Cut the pineapple into small pieces and mix together with the reserved red onion, pepper, green chilli and lime juice. Spoon some salsa over each steak and serve with the rice.
467 kcalories, protein 49g, carbohydrate 60g, fat 5 g, saturated fat 1g, fibre 6g, sugar 10g, salt 0.53 g
Recipe from Good Food magazine, February 2010.
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Ingredients
- 1 red onion , finely chopped
- 1 tbsp sunflower oil
- 1 red pepper , deseeded and diced
- 200g basmati rice
- 450ml chicken stock
- 400g can kidney beans , rinsed and drained
- 4 turkey steaks
- 2 tsp Cajun seasoning
- 5 oz 140g fresh pineapples (or 220g can pineapple rings, drained)
- ½ green chilli , finely chopped
- juice 1 lime
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 30 mins
Low-fat
Ingredients
- 1 red onion , finely chopped
- 1 tbsp sunflower oil
- 1 red pepper , deseeded and diced
- 200g basmati rice
- 450ml chicken stock
- 400g can kidney beans , rinsed and drained
- 4 turkey steaks
- 2 tsp Cajun seasoning
- 5 oz 140g fresh pineapples (or 220g can pineapple rings, drained)
- ½ green chilli , finely chopped
- juice 1 lime
467 kcalories, protein 49g, carbohydrate 60g, fat 5 g, saturated fat 1g, fibre 6g, sugar 10g, salt 0.53 g
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18 February 2010
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