Of which 8.9 g sugars and 4.5 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin A (pumpkin) · Lean protein (poultry) · Vitamin B6 (poultry)
Allergens none
Turkey bowl with roasted pumpkin and quinoa
Grilled turkey, spiced pumpkin, quinoa and kale in one complete bowl.
Ingredients
- 200 g (7 oz) turkey breast
- 300 g (10½ oz) pumpkin, diced
- 80 g (2¾ oz) cooked quinoa
- 1 handful of massaged kale (60 g / 2 oz)
- 1 tbsp pumpkin seeds (10 g)
- 1 tbsp olive oil (10 g)
- paprika and cinnamon, to taste
- salt and pepper, to taste
- lemon juice, to taste
Method
- Preheat the oven to 200 °C (400 °F) and cut the pumpkin into 2 cm (¾ in) cubes.
- Toss the pumpkin with half the olive oil, the paprika, cinnamon, salt and pepper, and spread it on a baking sheet.
The full method (8 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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