Estimated Nutrition (whole recipe, rough)
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Parsnip | 1/2 cup (78g) | 55 |
| Chili | 1 tsp (2.7g) | 8 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Mustard | 1 tsp (5g) yellow | 3 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 boneless skinless turkey breast (about 600 g)
- 15 mL (1 tbsp) Dijon or yellow mustard
- 5 mL (1 tsp) vegetable oil
- 500 mL (2 cups) bran flakes
- 30 mL (2 tbsp) grated Parmesan cheese
- 5 mL (1 tsp) Italian herb seasoning or dried oregano leaves
- 1 sweet potato, peeled and cut into strips
- 2 parsnips, peeled and cut into strips
- 5 mL (1 tsp) vegetable oil
- 2 mL (½ tsp) chili powder
Directions
Preheat the oven to 220 °C (425 °F).
Cut turkey breast into finger size strips and place in a bowl. Add mustard and oil and using your hands coat turkey fingers evenly.
Place bran flakes into a large resealable bag and crush to look like breadcrumbs. Add cheese and seasoning. Add turkey fingers to bag, one at a time, and shake to coat. Place coated turkey onto parchment paper lined baking sheet. Repeat with all the turkey fingers; set aside.
Oven Fries: In a large bowl, combine sweet potato and parsnip strips. Add oil and chili powder and toss to coat evenly. On a second parchment paper lined baking sheet, spread fries in single layer onto sheet.
Place fries in bottom third of preheated oven for 15 minutes. Move fries to top third of oven and place turkey fingers on bottom third of oven for 15 minutes. Use a digital food thermometer to check that turkey has reached an internal temperature of 74°C (165°F).