RECIPE OF THE MONTH
Turkey Bake
Each week Food Chain volunteers gather at six kitchens to cook and deliver tasty, healthy meals to housebound Londoners affected by HIV. To find out more visit: www.foodchain.org.uk or call 020 7272 7272.
CALORIE REQUIREMENTS PER DAY:
2,500 kcals for men, 2,000 kcals for women
(may vary with activity and illness)
Ingredients
(Serves 4, 640 kcals and 32g fat per portion)
45ml oil
100g butternut squash, peeled and cubed
1 onion, peeled and chopped
100g broccoli
450g roast turkey, diced
150g ready-to-eat apricots, chopped
25g flour
600ml semi-skimmed milk
125g cheddar, grated
40g wholemeal breadcrumbs
Method
• Preheat oven to 1900C Gas Mark 5
• Place butternut squash onto a roasting tray, cover 1/2, roast for
30 mins
• Heat remaining oil in a saucepan, add onion, cook until soft,
• Add broccoli, squash, apricots, turkey and flour
• Heat through, add milk a little at a time and pour into a one litre
dish.
• Top with breadcrumbs and cheese
• Bake for 25-30 minutes until golden on top
Michelle Phillpot:
This recipe is high in calcium, thanks to the milk and apricots, and high
in vitamin C, fibre and zinc. It is an excellent way to use turkey leftovers.
If you are trying to gain weight, replace semi-skimmed milk with full cream
and use 60mls oil and 150g cheese to boost the recipe to 730 calories and
41g fat. If you are on a calorie controlled diet for your New Year’s
resolution, replace semi-skimmed milk with skimmed and cheddar with half fat
cheese. The calories will reduce by 70 to 575 and 24g fat. Serve with some
celeriac mash, or parsnip and potato mash and green beans. Adapting the recipe
does not alter its vitamin and mineral content.
Q: Why are apricots so good for you?
A: These fragile, peach-like fruits have impressive beta
carotene content, an immune-boosting nutrient, and a fair amount of potassium
and fibre.There are about a dozen varieties, similar in taste but different
in size and colour. Buy canned apricots in juice rather than syrup which only
provides ‘empty’ calories.
Store not-quite-ripe fresh apricots in a paper bag at room temperature, away
from heat and direct sunlight for two to three days. Don’t wash until
ready to eat.
Apricots are great roasted with brandy and brown sugar or poached in sweet
white wine or fruit juice for 15 minutes and flavoured with cinnamon and cloves.
Serve with minted mascarpone cheese or clotted cream. Reconstitute dried apricots
by simmering them in liquid as above or serve dried on breakfast cereals.
