Chicken & turkey· GF · DF

Turkey Verde

Name: Turkey Verde
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Ingredients: 500g turkey mince (2% fat); 300g courgette; 1 tin (240g drained) cannellini beans, rinsed; 150g frozen leaf spinach; 120g (1 small) green pepper, finely diced; 40g spring onions, sliced; 30g fresh coriander; 15g fresh parsley; 30g porridge oats; 10ml rapeseed oil; 2 cloves garlic, crushed; 8g ground cumin, dried oregano; 1 cube stock cube; 300ml water

Lean turkey mince in a fresh green base of courgette, spinach and herbs, with beans and oats for fibre. No chilli.

makes 20 blocks, about 41p each

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BatchJoy

batchjoy.com/recipes/turkey-verde/

Time: 55 min15 min prep · 40 min cook
Makes: 20 blocks
Cost per blockPer block: 41p
Calories per blockCalories: 60 kcal
Fibre per blockFibre: 1.6g

You’ll need

Batch size

blocks

500gturkey mince (2% fat)
300gcourgette
1 tin (240g drained)cannellini beans, rinsed
150gfrozen leaf spinach
120g (1 small)green pepper, finely diced
40gspring onions, sliced
30gfresh coriander
15gfresh parsley
30gporridge oats
10mlrapeseed oil
2 clovesgarlic, crushed
8gground cumin, dried oregano
1 cubestock cube
300mlwater

Allergens: none of the 14 major allergens in the ingredients as listed. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

Tortillas with avocado and lettuce · Rice with a spoon of lactose-free yoghurt · A jacket potato with grated hard cheese

Method

Step 1: Blitz half the courgette with the spinach, spring onions, garlic, coriander and parsley stalks to a coarse green base. Dice the rest of the courgette.
Step 2: Brown the turkey in the oil, breaking it up fine, for 8–10 minutes until no pink remains.
Step 3: Add the pepper, diced courgette and spices for 2 minutes, then the green base and stock. Simmer 20 minutes.
Step 4: Add the beans and oats and simmer uncovered for 10 minutes until thick enough to coat a spoon.
Step 5: Stir in the chopped herb leaves, season, cool and freeze in 70g blocks.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	60	7.2g	4.2g	1.3g	1.6g	0.3g
Per 3 blocks	180	21.6g	12.6g	3.9g	4.8g	0.9g

Cook’s notes

The oats disappear into the sauce and add soluble fibre.
Hard cheeses like cheddar are naturally low in lactose.
Leave out the green pepper if peppers bother you.

Serve it

Tortillas with avocado and lettuce · Rice with a spoon of lactose-free yoghurt · A jacket potato with grated hard cheese.

This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.

Freeze, reheat and serve

Freeze: Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
Reheat: Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
A portion: 3 blocks (210g) make a dinner for one adult: about 180 kcal and 21.6g protein before rice, bread or potatoes.

Turkey Verde questions

What if I don't like coriander?

Use all parsley instead, keeping the same total weight of herbs. It gives a milder, grassier green base.

Can I use butter beans instead of cannellini?

Yes. Use the same drained weight and rinse them well under the tap.

Do I need a blender?

The blender makes the smooth green base that gives the dish its colour. Without one, grate the courgette and chop the spinach and herbs very finely; the sauce will be chunkier but taste the same.