This week it’s all about Turkey. A great source of protein and really lean!

Turkey steaks with citrus & ginger sauce
Kcal 310, Protein 39g, Carbs 25g, Fat 7g, Sat 1g, Fibre 3g, Sugar 1.9g Serves 2
Ingredients	Process
2 tsp cornflour 4 quick-cook turkey breast steaks, weighing about 300g/10oz total 1 tbsp sunflower oil 3 oranges, juice of 2 and one peeled and cut into segments 1 tsp grated fresh ginger 1 tsp clear honey 1 pink grapefruit, peeled and cut into segments 1 tbsp fresh snipped chives or chopped parsley wild or long grain rice and steamed broccoli, to serve	1. Sprinkle a teaspoon cornflour onto a plate, then press the turkey steaks into the cornflour to dust them lightly. Heat the oil in a large non-stick frying pan, until it is really hot. Add the turkey and fry for 3-4 minutes, turning once until golden on both sides – cook in batches if need be. Transfer to a plate. 2. Add the orange juice, ginger and honey to the pan. Gently bring to the boil. Mix the remaining cornflour with 1 tbsp cold water and stir into the sauce. Keep stirring on a gentle heat until thickened and syrupy, like a sweet and sour sauce. Season. 3. Return the turkey to the pan. Add the orange and grapefruit segments and heat through gently. Scatter over chives or parsley and serve straight away with rice and broccoli.

Stir fried turkey with broccoli and red onion
Kcals 227,Protein 31.9g, Carbs 13g, Fat 4.5g, Saturated 0.8g,Fibre 3.6g
Ingredients	Process
1 tbsp sunflower oil 3 large garlic cloves, peeled and sliced 1 large red onion, peeled and cut into wedges 450g / 1lb turkey stir fry strips 2 medium carrots 225g/8oz broccoli florets, 200g/7oz water chestnuts, drained 2 tbsp light soy sauce 1 tsp hot chilli sauce 1 tsp clear honey 8 spring onions, trimmed and diagonally sliced Freshly cooked brown rice to serve	. Heat a wok or large pan and add the oil. Stir fry the garlic and onion for 2 minutes. Add the turkey stir fry strips and continue to stir fry for 3 minutes or until sealed. Add the carrots, broccoli and water chestnuts then stir fry for 2 minutes before adding the soy sauce, sherry, chilli sauce and honey. Continue to stir fry for 2-4 minutes or until the turkey is thoroughly cooked. Sprinkle with the spring onions and serve with the freshly cooked rice.

Tarragon steaks
Kcals 167,Protein 24.8g, Carbs 2g, Fat 6g, Saturated1.1g
Ingredients	Process
4 turkey breast steaks, each about 100g/4oz in weight. 1 tbsp Dijon mustard 1 tbsp zested orange rind 75ml/3 floz orange juice 2 tbsp olive oil 1 tbsp white wine vinegar 2 tbsp freshly chopped tarragon Fresh tarragon sprigs to garnish, optional Pepper, orange and courgette kebabs, green salad	Place the turkey steaks in a shallow dish. Blend the mustard with the orange rind and juice, the olive oil, white wine vinegar and chopped tarragon. Pour over the turkey steaks, cover and leave to marinate in the fridge for at least 30 minutes, longer if time permits. Turn the steaks and spoon over the marinade occasionally. When ready to cook, drain the turkey, reserving the marinade. Cook, turning at least once for 10-12 minutes or until thoroughly cooked, brushing occasionally with reserved marinade. Serve garnished with tarragon sprigs, pepper, orange and courgette kebabs, salad

Turkey and mange tout salad
Kcal 258, Protein 28.8g, Carbs 5.7 , Fat 13.1, Sat 2
Ingredients	Method
225g mange tout, cooked and refreshed Bunch of spring onions, trimmed 175g cherry tomatoes 300g British turkey breast, cooked 2 tbsp cider vinegar 1 tsp Dijon mustard 4 tbsp sunflower oil 1 tbsp chopped fresh mint 4 small little gem lettuces, finely shredded	Cut the spring onions lengthways into very thin strips then slice the turkey into long pieces. Keep at room temperature. Whisk together the cider vinegar, and mustard in a large bowl. Season, then slowly trickle in the oil in a thin stream, whisking all the time, to give an emulsified dressing. Add the mange tout, cherry tomatoes and mint and stir well to coat. Arrange the turkey around the serving plates and sprinkle the spring onions over the top. Add the lettuces to the mange tout mixture then toss gently to coat. Pile mange tout salad on top of the turkey and spring onions and serve straight away.