Turkey Roulades with Rocket
300 g turkey breast, thinly sliced
30 g (1 1/10 oz) rocket (arugula)
25 g (1 oz) Parmesan flakes
1 clove garlic
120 ml (½ cup) white wine
75 g (2 ½ oz) cherry tomatoes
30 g (1 1/10 oz) green olives pitted (10 small/5 large)
1 tbsp olive oil
Salt and black pepper
Pound the turkey slices with a mallet (flat side) between two sheets of baking paper until 4-mm (1/8 -inch) thick.
Wash and dry the rocket, then cut it roughly with a pair of scissors. Season the turkey slices with salt and black pepper and spread the rocket and parmesan evenly over the meat. Roll up and fasten each roll with a wooden toothpick.
Heat the peeled garlic clove with the oil in a skillet for a couple of minutes, add the turkey roulades and brown them on all sides for about five minutes over medium-high heat. Pour over the wine and allow the alcohol to evaporate for a minute, then cover the skillet with a tight-fitting lid and cook for 15 minutes over medium-low heat. In the meantime, wash the tomatoes and slice the olives, then add them to the pan when the 15 minutes are up.
Cook for a further 10 minutes and check the amount of liquid in the pan; if it seems to dry up, add a small amount of water, or alternatively, if there is more liquid than you require for serving the meat, remove the lid and turn up the heat slightly to reduce it. When the roulades are cooked, transfer them to a warmed serving dish, remove the toothpicks and pour the juices from the pan over the meat and serve immediately.
Turkey breast is usually part of weight-loss diets due to its low calorie content and because it contains more protein than other meats, 28 g on a 100 g serving (about 1 oz per 3 ½ oz serving). It is also high on essential amino acids, B vitamins and in particular niacin (B3), iron, potassium, selenium, zinc and phosphorus.
However, if you think you can get the health benefits from a few slices of pre-packed turkey, you could not get further from the truth. It is to be avoided at all costs! If you read the ingredient list on the packet, you usually find that it is a product “based on turkey meat”, i.e. it is reconstituted scraps of turkey, a huge amount of salt, water, artificial flavouring, chemical colouring and preservatives that often include sodium nitrate and sodium nitrite, substances that are so strongly linked to increased risk of cancers, diabetes and heart disease that the World Health Organization research agency classified processed meats as carcinogenic. A somewhat healthier option is going to the deli counter, but eating processed meats should really be kept at a minimum on rare, special occasions. Instead, of reconstituted meat from factory-raised animals, try to find turkey meat from birds that are pasture-raised and fed pesticide-free food, not only for the evident health benefits, but for the difference in flavour.