Heart-Healthy Bifes de Peru
Delight in the wholesome flavors of Portuguese-inspired cuisine with this Heart-Healthy Bifes de Peru recipe, a lighter twist on traditional turkey steaks. Marinated in a vibrant blend of zesty lemon juice, extra virgin olive oil, fragrant garlic, and earthy rosemary, these turkey breast fillets are tender, juicy, and bursting with flavor. A hint of paprika adds a warm, smoky depth, while freshly chopped parsley and lemon slices provide a refreshing finishing touch. Perfectly seared in a non-stick skillet, they cook in just 15 minutes, making this a quick and nutritious option for busy weeknights. Serve with a crisp green salad or steamed veggies for a satisfying, heart-friendly meal that doesn’t skimp on taste. Keywords: heart-healthy turkey recipe, bifes de peru, lemon herb turkey steaks, quick and easy healthy meals.
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Recipe Information
Ingredients
- 500 grams turkey breast fillets
- 3 tablespoons lemon juice
- 2 tablespoons olive oil
- 3 units garlic cloves, minced
- 1 tablespoon fresh rosemary, chopped
- 1 teaspoon paprika
- 0.5 teaspoon black pepper, freshly ground
- 0.25 teaspoon salt (optional)
- 2 tablespoons fresh parsley, chopped
- 4 units lemon slices
Instructions
Place turkey breast fillets between two sheets of plastic wrap or wax paper. Using a meat mallet or rolling pin, gently pound each fillet to about 1/4 inch thickness.
In a shallow dish or resealable plastic bag, mix lemon juice, olive oil, minced garlic, rosemary, paprika, black pepper, and salt (if using).
Place the turkey fillets in the marinade, ensuring they are fully coated. Cover and refrigerate for at least 30 minutes to allow the flavors to infuse.
Heat a non-stick skillet over medium heat. Once hot, remove the turkey fillets from the marinade (letting any excess drip off) and place them in the skillet.
Cook the fillets for about 4-5 minutes on each side or until cooked through and lightly browned. The turkey should be firm to the touch and reach an internal temperature of 74°C (165°F).
Transfer the cooked turkey to a serving platter. Sprinkle with chopped parsley and garnish with lemon slices.
Serve the turkey steaks immediately, with a side of green salad or steamed vegetables for a heart-healthy meal.
Nutrition Facts
Calories |
970 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.6 g | 43% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 809 mg | 35% | |
| Total Carbohydrate | 10.7 g | 4% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 2.0 g | ||
| Protein | 151.7 g | 303% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 105 mg | 8% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 1751 mg | 37% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
