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GLUTEN-FREE TURKEY PARMA

December 13, 2017
TURKEY; an under-rated, lean protein which is perfect for this time of the year, pre or post Christmas!

With Christmas so near it won’t be hard to find reasonably priced turkey at your butchers or local super market. Or, come December 26th there are likely to be lots of reasonably priced turkey’s available on sale too, especially at food markets. It’s super simple and quick with the added bonus of being gluten-free (if that’s your thang).

Serve with a simple salad of chopped iceberg lettuce, finely sliced red onion, cherry tomatoes and cucumber tossed with lemon, olive oil and salt, perhaps with some sweet potato wedges if you’re hungry or a slice toasted garlic bread.

It might look like a lot of work but is actually pretty simple and fun to make 🙂

GLUTEN-FREE TURKEY PARMA

  • Nutritional Breakdown: per portion (whole recipe)

    (g)

  • Ingredients
  • Calories: 442.5 (885)
  • Carbs: 35 (70)
  • Fat: 12 (24)

  • Sauce
  • Calories: 291.5 (583)
  • Carbs: 27 (54)
  • Fat: 15 (30)

  • Protein: 46 (92)
  • Sodium: 1323 (2646)
  • Sugar: 3.5 (7)


  • Protein: 7 (14)
  • Sodium: 169 (338)
  • Sugar: 19.5 (39)
  • Preparation time:15 minutes
    Cooking time: 20 minutes (Sauce), 10 minutes (Turkey Parma)
    Serves 2

INGREDIENTS

  • 2 turkey breast fillets
  • 1-1½ cups of quinoa flakes (could use oats or breadcrumbs if not gluten-free
  • ½ tsp salt
  • Black pepper
  • ½ tsp smoked paprika (optional)
  • Zest of half a lemon
  • 1 egg
  • ½ cup mozzarella cheese

  • FOR THE SAUCE
  • 1 can of diced tomatoes
  • 1 punnet of cherry tomatoes
  • 1 small spanish onion
  • 1 large garlic clove
  • 1 small carrot
  • 1 celery stalk
  • ½ long red chilli roughly diced (optional)
  • 1⁄4 cup red wine (optional)
  • 1 tsp Nuvia Sweetener
  • 10 basil leaves- roughly torn
  • 2 tbsps olive oil
  • Salt & pepper

METHOD

  • 1. To begin prepare the sauce, which is made quickly here in a food processor.
  • 2. Add your onion, garlic, celery & carrot to a food processor. Add chilli if you want some spice and process until you have a finely chopped vegetable mixture.
  • 3. In a medium heavy-based pan or large pot add your olive oil and vegetables. Sauté on a medium heat for three to four minutes or until they are slightly softened.
  • 4. Add a splash of red wine if using and allow to bubble away for 2 minutes to burn off the alcohol.
  • 5. Now add your can of diced tomatoes, tsp of Nuvia Sweetener and season with salt and pepper to taste.
  • 6. Stir all ingredients to combine and keep heat on a low to medium. Allow to simmer stirring regularly for 10 minutes.
  • 7. Add the punnet of cherry tomatoes and stir, cooking for a further five minutes to soften slightly, but keep the tomatoes whole.
  • 8. Turn off heat once the liquid has mostly gone (nobody likes a soggy parma.)
  • 9. Tear in the fresh basil leaves.
  • 10. This sauce can keep in the fridge for up to two weeks in an airtight container or two months in the freezer so any leftover can be kept for your next parma or used as a simple pasta sauce.
  • 11. To prepare your turkey schnitzel. If I am buying turkey breast from my butcher I would ask them to prepare the fillets for me. Their knife skills are second to none & your schnitzels will be perfect. Supermarkets stock pre-cut fillets, if you're using these with a rolling pin or something similar lightly bash your fillet until it is an even thickness all over. Roughly 8-10 millimetre in thickness.
  • 12. Prepare a large, non stick pan with 4 tbsps oil of your choice. Do not turn the heat on yet.
  • 13. Crack your egg into a bowl and lightly whisk.
  • 14. On a large plate or bowl put quinoa flakes, salt, pepper, finely grated lemon zest & paprika if you're using it. Lightly mix to make sure that all flavours are on both schnitzels.
  • 15. You will need a third dish, a large plate for your prepared meat.
  • 16. Now comes the messy fun part, dip your turkey into the egg mix & then onto your quinoa flake mix coating both sides. Repeat until all turkey is crumbed. (A good tip is to keep one hand 'wet' and one 'dry' in each bowl so you don't end up with quinoa stuck to both hands).
  • 17. Turn on a grill to warm (for when you need to melt the cheese as the last step.)
  • 18. Now turn your pan on to a medium to high heat and pan fry the schnitzels for 3-4 minutes each side or until golden brown.
  • 19. Place the cooked schnitzels onto a baking tray, top with three to four tbsp of tomato sauce and 1/4 cup of mozzarella each and under you pre heated grill until the cheese is melted.
  • 20. There you have it, serve your delicious gluten-free turkey parma with a salad of your choice, maybe some sweet potato wedges and tuck in!
 

Author : Jess Tichonczuk

Former My Kitchen Rules contestant from 2016, Jess Tichonczuk, is an experienced chef and enthusiastic advocate for all things health, nutrition and fitness. Jessica’s cooking style emphasizes fresh, affordable and seasonal produce. Ever since she was little her favourite food has been luckily salad and her passion lies in making healthy food simple and fun to cook and eat.

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