A light dinner after exercise!
A light dinner after exercise - a meal that nourishes the muscles and helps us fall asleep.
Dinner as the last meal of the day should be balanced to prevent later bouts of hunger and going to the fridge at night. Therefore, it should contain proteins, vitamins, minerals, fiber. On the other hand, we want a dinner that is prepared quickly and easily because we also want to take a break from work in the evening. If we train in the evening, then we also want to nourish our muscles and body.
We bring you a proposal for dinner, with the instructions of our nutritionist, which contains complete proteins, ie all essential amino acids. Proteins, such as those in turkey, help preserve and grow muscle and are essential after training, especially weight training.
Millet with vegetables and turmeric with turkey medallions
Ingredients for one person:
- 150 g of breast fillet medallion
- 50 g millet
- half an onion
- half a zucchini
- half a red pepper
- approximately 5 g of olive oil
- a cup of arugula / dill / lettuce / chicory
- approximately 10 pieces of olives
- pepper
- balsamic vinegar
- salt
- turmeric .
Preparation:
- Fry the turkey medallions in a little olive oil. We used turkey medallions that are already marinated, that is, salted and seasoned. Therefore, they do not need to be additionally salted, they only need some olive oil.
- Rinse the millet, put it in boiling water and let it cook for about 10 minutes . The ratio of water and millet should be 2: 1.
- On a pan on which you have baked the medallions, sauté the onion, zucchini and red pepper for up to five minutes.
- Wash the chicory and finely mixed salad, add pitted or sliced olives, place them in a bowl, add a drop - two olive oils and season with one teaspoon of balsamic vinegar .
- Add salt and turmeric to the millet , then mix it with the vegetables.
- Serve the meat with millet and vegetables.
Nutritional value:
- 480 kcal
- 34.5 g protein
- 38 g of carbohydrates
- 18 g of fat
- about 15 g of fiber.
The amount can be adjusted according to the goals. For example, a person who is calorie deficient can add approximately 30 g of millet and five olives or omit olives, add less oil.
