Spiced Turkey Bake - it's a little bit Moroccan !

(Recipe photograph by Mike English)

This dish from Dale Pinnock is reminiscent of both lasagne and moussaka. He says, it scratches that ‘comfort food’ itch, yet keeps the starchy carbs low … in fact the nutritional details per serving are:

Carbs 25g Fat 21g Protein 50g

Ingredients:
Serves 2/3
2 large courgettes, about 700g
1 tbsp. olive oil
1 large red onion, finely chopped
3 garlic cloves, crushed
250g turkey (thigh) mince
2 tsp ground cinnamon
1 tsp ground cumin
1⁄2-1 tbsp. harissa, depending on taste
200ml passata
a handful of chopped coriander or parsley, plus more to serve
For the topping: 
250g natural yogurt
1 large egg

1 tbsp. grated Parmesan

Recipe instructions:

1. Heat the oven to 200°C, fan 180°C, gas 6. Cut the courgettes into strips, about 5mm thick maximum. You can use a mandoline or a knife to do this.
2. Lay the courgette slices onto a foil-lined baking tray, brush both sides with 1⁄2 tablespoon olive oil, season, and then roast for 15-20 minutes. They need to be soft and golden at the edges, but not mushy.
3. Fry the onion and garlic in another 1⁄2 tablespoon of olive oil, along with a pinch of sea salt, until the onion has softened, about 5 minutes. Add the turkey mince and continue to cook for 3-4 minutes, stirring constantly until the turkey has browned.
4. Add the spices and harissa and cook for 1 minute, stirring, until fragrant, then add the passata and season. Simmer for 5-10 minutes, stirring frequently, until you get a thick sauce. Stir in the herbs.
5. Place a layer of the turkey sauce into the bottom of a medium-sized ovenproof baking dish (about 20 x 25cm), top with a layer of courgette slices, another layer of turkey, and repeat until all the turkey sauce and courgette have been used up.
6. Combine the yogurt, egg and Parmesan, some salt and pepper, and whisk. Pour over the top of the dish.

7. Bake for 20-25 minutes. The topping needs to have firmed and be a golden brown, similar to béchamel. Scatter with more herbs to serve.

Turkey is one of those tasty meats that is positively good for you. It has essential nutrients that are good for the whole family. It contains:

Protein, which nourishes every cell of your body. Protein helps build muscles and bones, so is essential for childhood development. But you may not be aware that it’s also needed to stop muscle wasting, so is crucial as you get older too.

B Vitamins, which help to unlock the energy from foods. Turkey breast is a source of vitamin B6, which helps keep your red blood cells healthy and reduce tiredness and fatigue.

Selenium, which helps keep your hair and nails healthy, it is also needed to keep your immunity topped up, and is also vital as a protection against damage to your cells and tissues.

Phosphorus, is needed for normal growth and development of bones, it also helps to release the energy from food. 

A variety of recipe ideas/articles are found within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan