Turkey Breast with Vegetables (High-Protein Fitness Dinner) |Kyos Sport
🥗 Kyos Sport · Fit Dinners
42g of protein with only 320 kcal: the most efficient ratio for meat dinners in this guide. The tryptophan in turkey converts to serotonin and melatonin for deep sleep, where 70% of muscle recovery occurs.
🌙 Recovery ⏱ 20 min ⭐ Easy 💪 42g Protein
🦃 Turkey Fillet in Old-Fashioned Mustard Sauce with Steamed Green Beans
🌙 Recovery ⏱ 20 min ⭐ Easy
Ingredients
| 200g | Turkey fillet |
| 250g | Green beans |
| 2 tbsp | Old-fashioned mustard |
| 100ml | Low-sodium chicken broth |
| 1 | Chopped shallot |
| 1 tbsp | Olive oil |
| To taste | Fresh thyme |
Preparation
- Pound the turkey fillet with a mallet to homogenize its thickness. Season with salt and pepper. Sear in a hot pan with oil for 3 minutes per side until golden. Remove and set aside.
-
In the same pan, sauté the shallot for 2 minutes. Add the mustard and broth, stir, and reduce for 3 minutes over high heat until the sauce thickens slightly.
-
Steam the green beans for 5-6 minutes: they should be bright green and crisp. Serve the turkey topped with the sauce and green beans on the side with fresh thyme.
Nutritional Information
| 320 | 42g | 10g | 11g |
| Calories | Protein | Carbs | Fats |
Benefits
- ✓ 42g of protein with only 320 kcal: the most efficient ratio for meat dinners in this guide.
- ✓ Turkey has the highest tryptophan content of all meats, a precursor to serotonin and melatonin for deep, restorative sleep.
- ✓ Green beans provide Vitamin K, essential for the health of an athlete's tendons and ligaments.
Star Ingredients
| 🦃 |
Turkey The meat with the highest tryptophan content. Precursor to serotonin and melatonin for deep sleep and optimal nocturnal muscle recovery. |
| 🌿 |
Green beans Vitamin K for tendons and ligaments, soluble fiber, and folate. Low glycemic index, ideal for evenings. |
| 🌼 |
Old-fashioned mustard Anti-inflammatory glucosinolates and sinigrin with antioxidant properties. Intense flavor without extra calories. |
💤 Fitness tip: The dinner for better sleep and more recovery. The tryptophan in turkey converts to serotonin and then melatonin. Eat this dish 2 hours before bed and you'll notice you fall asleep faster and wake up more rested. Deep sleep is where 70% of muscle recovery occurs.
🏋️ Combine it with Kyos Sport
An essential dinner after arm and shoulder training days. Triceps, biceps, anterior and posterior deltoids worked with your Kyos Sport adjustable dumbbell set need 42g of protein to repair themselves. This dinner provides it, with the added benefit of tryptophan for deep sleep.
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