Here’s a simple bowl of comfort food with a soothing flavour that employs both steaming and poaching techniques to gently cook and soften. Although wonderful on its own, this dish becomes even more bolstering when served in a light, lemony broth—itself another great use for water.
Tip
When adding spinach to the broth, stir in a cooked grain such as barley to add a pleasing chew and heft to the meal.
Composed Squash, Turkey, and Greens in Lemon Broth
Ingredients
- 4 cups (1 L) low-sodium chicken or vegetable broth
- 2 cups (500 mL) water
- 4 garlic cloves, thinly sliced
- 1 Tbsp (15 mL) fresh lemon juice
- 1 lb (450 g) boneless, skinless organic turkey breast
- 2 lb (1 kg) kabocha squash or red kuri squash, halved, seeded and quartered
- 1/2 head broccoli, cut into florets
- 2 cups (500 mL) packed baby spinach
- 1 Tbsp (15 mL) extra-virgin olive oil
- 1/4 tsp (1 mL) cayenne, or to taste
- 4 lemon wedges, for serving
Nutrition
Per serving:
- calories91
- protein6g
- fat3g
- saturated fat0g
- trans fat0g
- carbohydrates12g
- sugars4g
- fibre3g
- sodium122mg
Directions
01
In large pot, bring broth, water, garlic, and lemon juice to a boil. Reduce to a very gentle simmer and carefully add turkey (do not allow to boil). Poach turkey until cooked through and internal temperature reaches 160 to 165 F (70 to 74 C), about 15 to 20 minutes. When cooked, transfer to cutting board and rest for 15 minutes. Shred rested turkey with 2 forks or slice into medallions. Reserve turkey and keep broth warm.
02
Meanwhile, in steamer basket inserted into large pot or electric steaming system, steam squash for 12 to 15 minutes and broccoli for 5 minutes, until both are very tender.
03
Stir spinach into broth and cook until wilted, about 30 seconds.
04
To compose, in warm bowls, add turkey, squash, and broccoli. Ladle broth overtop and add spinach. Serve with drizzle of olive oil, sprinkle of cayenne, and squeeze of fresh lemon.
Allison Day, RHN
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016), are out now. She is currently working on her third cookbook, Modern Lunch (Appetite by Random House).
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