Ingredients
- turkey breast 130 g
- brown rice (raw) 50 g
- zucchini 200 g
- olive oil 5 g
- garlic, salt, pepper.
Instructions
- Boil the brown rice according to package instructions (usually 25-30 minutes). Drain and set aside.
- Season the turkey with salt and pepper. Cook it in a non-stick pan or on a grill until fully cooked through but still juicy.
- In another pan, heat the olive oil and sauté the zucchini sliced into rounds with crushed garlic.
- Cook for 3-4 minutes, keeping the zucchini slightly crunchy.
- Serve the turkey alongside the brown rice and sautéed zucchini.
Turkey is an excellent choice for those looking to increase protein intake while minimizing saturated fats. It provides tryptophan, an essential amino acid precursor to serotonin, which helps regulate mood and appetite.
Brown rice keeps its fiber-rich bran layer intact, which means slower glucose release and prolonged energy. Zucchini is one of the lowest-calorie vegetables, offering large food volume for minimal energy intake. This combination is ideal for body recomposition and maintaining a good metabolic state.
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