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Healthy Pulled Turkey


Serves 8

Tender turkey breast slow cooked in fragrant stock until it falls apart. Mouth meltingly juicy, this lovely healthy recipe is low fat, low carb and tastilicious.
Per serve: 748kj(178cals); 1g total fat (0.3g saturated fat); 0.1g fibre


You’ll need

Olive oil spray
1kg skinless turkey breast
½ cup fresh orange juice (from 1 orange)
2 tsp orange zest (about half an orange)
2 cups chicken stock
4 large garlic cloves, peeled and bruised
1 tbsp finely sliced sage leaves (about 6 medium leaves)
¼ cup dark brown sugar
2 tbsp cider vinegar
Pinch nutmeg
Pinch Cinnamon

Let’s go

Heat oven to 140°C.

Heat a flameproof oven dish (I use a dutch oven) to medium-high, spray with oil and add turkey breast. Brown on all sides and add remaining ingredients. Bring to the boil, cover and place in the oven to cook for 4 hours. Check every now and then to turn turkey over in the juices. I usually cover the pot with foil and then the dutch oven lid to keep the moisture in. If your dish doesn’t have a lid, just double foil it.

Remove from the dish and pull apart using two forks – the meat will shred easily. There will be quite a bit of remaining liquid which is perfect to use as a thin gravy jus or you can make a thicker gravy by bringing the liquid to a simmer on the stovetop and using a cornflour slurry. A slurry is made by mixing 2 tablespoons of cornflour with 2 tablespoons of cold water. Mix well and add to the simmering liquid.

Cook’s serving suggestions
•    As a main protein with salad or vegetables
•    On burgers with coleslaw
•    As a filling for a pie topped with mashed potato or cauliflower cheese
•    Tossed through a salad
•    Stirred through a vegetable and bean soup (or any soup for that matter)
•    Stuffed into tacos instead of the traditional chilli
•    Added to a casserole with plenty of vegetables.

Why it’s good for you
The majority of pulled meat recipes that I’ve come across use fatty pieces of meat on the premise that you need the fat to keep the meat juicy. Not so! You can make pulled meat using any lean meat such as turkey breast, pork fillet and even chicken breast.
Per serve: 748kj(178cals); 1g total fat (0.3g saturated fat); 0.1g fibre


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