Pepper-Crusted Dijon Seared Turkey Breast a.k.a. New & Improved Pepper Steak 2.0!
My sis & I got busy in the Kitch this weekend to get some of our weekly meal prep done & we had the bright idea: to re-create a “pepper steak” style seasoning for turkey breast & OMG, WE NAILED IT.
All you need are four ingredients: minced onion, sea salt, black pepper, raw Dijon & the turkey, DUH! Honestly, I don’t even know if salt & pepper cont as ingredients, so let’s round it down to A MERE THREE INGREDIENTS!!! THAT’S IT!
It’s lean, delicious, full of flavour, simple, easy, crispy on the outside & tender on the inside & so versatile, which makes it great as a meal prep staple!
What’s great about having chicken or turkey breast ready is that you always have a legit source of protein on hand if you want to prepare a meal quickly after a workout or a long day at school or work! You can slice these babies up into strips or cubes & throw them into bowls, salads, a wrap or you can keep them whole & eat them as is with a side of roasted veggies & rice or in a sprouted bread sandwich to recreate your own healthier club sandwich! The possibilities are endless!
This dish is so delicious because the black pepper gives it quite the spiced up kick! The dijon adds that perfect tangy flavour & the minced onion adds texture & savouriness to the crust!
Usually, I use chicken breast, but this week, all they had at the grocery store was turkey breast so we went for it! And wow is it ever delicious! Not to mention… super beneficial for your health! I’m sure you could’ve guessed that I was going to say that, right?
- Turkey is full of protein & low in fat (a typical turkey consists of 70% white meat & 30% red meat & as you guys know, white meat is lower in calories & has less fat than dark meat).
- Turkey is also an amazing source of iron, zinc, potassium & phosphorus, B6 & niacin, both essential for skin health & the body’s energy production, nutrient absorption & healthy metabolism.
- Turkey can also help lower cholesterol, is low on the glycemic index & can help keep insulin levels stable.
- It also contains the amino acid tryptophan, which produces serotonin & plays a vital role in immunity & selenium, which is an antioxidant essential for thyroid hormone metabolism & overall health!
BTW, while we’re at it, here are some tips for purchasing & cooking turkey:
- If you are marinating it, put it into the fridge RIGHT after you finish seasoning it as it is highly sensitive to heat exposure.
- Try to remove the skin whenever possible or buy your meat without it!
- Consume moderate amounts (like all foods!) as it can be high in sodium & large amounts of tryptophan can make you sleepy! ALSO, try to stay away from the pre-packaged ones that are usually processed & contain salts & preservative.
- Turkey dries out quickly, so make sure not to overcook it!
Without further ado, here’s how to make it!
- 1 lb. extra-lean turkey breast
- 1 heaping tbsp. black pepper
- 1 tbsp. minced onion
- 2 tbsp. raw Dijon mustard
- Sea salt to taste
- Coconut or avocado oil cooking spray
- Cut your turkey breast into desired size & add it to a large mixing bowl.
- Season the turkey breast with all the marinade ingredients in the same bowl & toss with a wooden spoon to coat.
- You can cover & refrigerate it for about 30 minutes to let it marinate or cook it right away.
- Once coated, heat a skillet over medium-high heat & spray with coconut or avocado oil cooking spray.
- Once heated, place the turkey breast in the skillet & cook for about 7-8 minutes on each side (timing may vary depending on thickness of turkey breast), until cooked through & no longer pink & the ends are nice & crisped up!
- Remove from the heat & ENJOY!