This is a great meal to balance your protein (from turkey) with vitamins and minerals from nutrient-dense chard.
Turkey provides heaps of protein along with B vitamins, copper, iron, selenium and zinc while the chard and some bulk and vitamins A, C and K1 with a range of minerals while some garlic and butter round out the flavour and texture profile.
One serve provides 700 calories, 56 g protein, 47 g fat and 11 g of net carbs
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 200 g ground turkey
- 1 tsp garlic powder
- 1 tsp turmeric
- 20 g parsley, finely chopped
- A sprinkle of salt and pepper (optional)
- Scant amount preferred fat for frying
- 40 g white onion, diced
- 200 g chard, cut
- 1 tbsp butter
- In a mixing bowl place the turkey, garlic turmeric, parsley, salt and pepper if using.
- Heat a frying pan to medium heat. Add a scant amount of fat and sautÃ© onion until soft. Turn off heat and add the onion to the turkey. No need to wash the pan.
- Once the onion has cooled a bit, use your hands to roll the turkey into 4x 50g meatballs.
- Heat the frying pan again and add the meatballs, turning regularly to brown all sides. Remove the meatballs and set aside.
- Add the butter to the same hot pan, and immediately add the chard, toss till wilted 1 minute or so.
- Plate up the buttery chard with the meatballs on top.
- Note: Turkey meatballs should be thoroughly cooked before eating.
This recipe is featured in the following recipe books optimised for nutrient density. Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.
- fat loss
- maximum nutrient density
- blood sugar & fat loss
- athletes & bulking
If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals. We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level. You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive. Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.