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Roasted Turkey Breast with Mashed Turnips and Gravy – A Tasty and Juicy Weight Loss Recipe

Last Updated on January 13, 2025 by Arif Chowdhury

Imagine a warm, inviting kitchen filled with the savory aroma of roasted turkey, paired with creamy mashed turnips and rich gravy. It sounds like a dream, doesn’t it?

Well, this delightful meal is not just a feast for the senses; it’s also a fantastic choice for those watching their weight. Packed with lean protein and flavorful vegetables, this roasted turkey breast recipe is as healthy as it is delicious.

Let’s dive into the details and discover how to create this wholesome dish that everyone will love!

Why Choose Turkey Breast?

Turkey breast is a lean meat that offers numerous health benefits. According to the USDA, a 3-ounce serving of roasted turkey breast contains about 125 calories and a whopping 26 grams of protein.

This makes it a powerhouse for muscle maintenance and repair, especially important when you’re trying to lose weight.

Additionally, turkey is low in fat, particularly when you choose breast meat. It’s also rich in essential nutrients like selenium, which plays a vital role in metabolism and thyroid function. Incorporating turkey into your diet can help you feel fuller longer and reduce the temptation to snack between meals.

The Magic of Turnips

Turnips may not be the star vegetable in most kitchens, but they deserve a spotlight! They are low in calories, with just about 36 calories per cup when boiled.

Moreover, turnips are an excellent source of vitamin C, which supports the immune system, and fiber, which aids digestion.

Research shows that high-fiber diets can promote feelings of fullness and may help in weight management. By substituting traditional mashed potatoes with mashed turnips, you cut calories while still enjoying a creamy, comforting side dish.

Ingredients You’ll Need

For a meal that serves 4, gather the following ingredients:

For the Roasted Turkey Breast:

  • 2 pounds turkey breast (bone-in or boneless)
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • Salt and pepper, to taste
  • 1 cup low-sodium chicken broth (for basting)

For the Mashed Turnips:

  • 2 pounds turnips, peeled and diced
  • 1 tablespoon unsalted butter (or olive oil for a lighter option)
  • 1/4 cup low-fat milk (or vegetable broth)
  • Salt and pepper, to taste

For the Gravy:

  • 2 tablespoons all-purpose flour
  • 1 cup low-sodium chicken broth (use drippings from turkey if available)
  • Salt and pepper, to taste

Cooking Time

  • Preparation time: 20 minutes
  • Cooking time: 1 hour 30 minutes
  • Total time: 1 hour 50 minutes
  • Servings: 4

Step-by-Step Instructions

Step 1: Prepare the Turkey Breast (20 minutes)

  • Preheat the Oven: Preheat your oven to 350°F (175°C).
  • Season the Turkey: Pat the turkey breast dry with paper towels. In a small bowl, mix together the olive oil, garlic powder, onion powder, thyme, rosemary, salt, and pepper. Rub this mixture all over the turkey breast, making sure it’s evenly coated.
  • Place in a Roasting Pan: Transfer the seasoned turkey breast to a roasting pan. Pour 1 cup of low-sodium chicken broth into the bottom of the pan to keep the turkey moist during cooking.

Step 2: Roast the Turkey (1 hour 15 minutes)

  • Roast the Turkey: Place the turkey in the oven and roast for about 1 hour and 15 minutes, or until the internal temperature reaches 165°F (74°C). Baste the turkey with the broth every 30 minutes to keep it juicy.
  • Rest the Turkey: Once cooked, remove the turkey from the oven and let it rest for at least 10-15 minutes before slicing. This helps the juices redistribute, ensuring a moist turkey.

Step 3: Prepare the Mashed Turnips (30 minutes)

  • Boil the Turnips: While the turkey is roasting, bring a large pot of salted water to a boil. Add the diced turnips and cook for about 20 minutes, or until fork-tender.
  • Mash the Turnips: Drain the turnips and return them to the pot. Add the unsalted butter (or olive oil) and low-fat milk (or vegetable broth). Mash until smooth and creamy. Season with salt and pepper to taste.

Step 4: Make the Gravy (10 minutes)

  • Create a Roux: In a small saucepan over medium heat, whisk together 2 tablespoons of flour with the drippings from the turkey (or additional chicken broth if you prefer). Cook for about 2 minutes, stirring constantly.
  • Add Broth: Gradually whisk in 1 cup of low-sodium chicken broth, making sure there are no lumps. Bring to a simmer and cook until thickened, about 5-7 minutes. Season with salt and pepper to taste.

Step 5: Serve and Enjoy! (5 minutes)

  • Slice the Turkey: Slice the roasted turkey breast against the grain into thick slices.
  • Plate the Meal: On each plate, create a bed of mashed turnips, arrange the turkey slices on top, and drizzle with the gravy.
  • Garnish (optional): If desired, garnish with fresh herbs like parsley or thyme for an added touch of flavor and color.

Nutritional Information

Each serving of this roasted turkey breast with mashed turnips and gravy contains approximately:

  • Calories: 320
  • Protein: 35 grams
  • Fiber: 4 grams
  • Fat: 10 grams

Why This Recipe Works for Weight Loss

This recipe is a perfect example of how you can enjoy hearty meals while still focusing on weight loss. The lean protein from the turkey helps keep you satisfied, while the mashed turnips provide a creamy texture without the extra calories of traditional mashed potatoes.

By making your own gravy from the drippings, you control the ingredients and avoid the extra preservatives found in store-bought versions.

A study published in Obesity Reviews found that mindful eating practices, such as preparing meals at home, can lead to healthier food choices and better weight management.

Tips for Customization

  • Add More Veggies: Feel free to mix in other vegetables with the turnips, like cauliflower for a creamier mash or carrots for sweetness.
  • Herb Variations: Experiment with different herbs in the turkey seasoning. Sage or marjoram can add a delightful twist.
  • Gravy Alternatives: For a lighter gravy, try blending some of the turnips with broth to create a creamy sauce without added flour.

A Comforting Classic with a Healthy Twist

There’s nothing quite like a comforting meal of roasted turkey breast with mashed turnips and gravy to warm your heart and soul. This recipe not only satisfies your taste buds but also aligns with your weight loss goals, proving that healthy food can be delicious too.

So, whether it’s a special occasion or just a cozy dinner at home, this dish is sure to become a favorite.

Gather your ingredients, fire up the oven, and treat yourself to a wholesome meal that’s both nutritious and satisfying!