Spice-rubbed turkey medallions with a smoky pepper salad at approximately 215 calories per serving. 40g of protein and barely any fat.
A dry spice rub does something a marinade never quite manages. Left on the turkey for an hour, the thyme, marjoram, cumin, coriander, and chilli form a proper crust in the pan rather than sliding off into the oil. Alongside it sits a salad of blistered red peppers, quartered cherry tomatoes, and red onion, sharpened with a splash of red wine vinegar. The whole plate comes in at around 215 calories and 4 WW Classic Points, with 40g of protein.
Recipe Info
Serves: 4 | Prep Time: 15 minutes, plus 1 hour marinating | Cook Time: 30 minutes | Calories per serving: ~215
Nutrition per Serving (Estimated)
Protein: 40g | Fat: 2.5g | Carbohydrates: 8g | Fiber: 2.5g
WW Classic Points: Approximately 4 points per serving, matching the original recipe. Note: This estimate is based on the legacy WW points system and is provided as a general reference only.
Ingredients
- 3 thick turkey fillets, 675g / 1 1/2lb total
- 1 teaspoon dried thyme
- 1 teaspoon dried marjoram
- 1 teaspoon curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/4 teaspoon chilli powder
- Olive oil spray
For the salad
- 2 red peppers
- 250g / 9oz cherry tomatoes, quartered
- 1 small red onion, thinly sliced
- 1 red chilli, deseeded and finely chopped (optional)
- 1 teaspoon red wine vinegar
- Salt and freshly ground black pepper, to taste
Instructions
- Cut the medallions. Slice each turkey fillet thickly across the grain to give 16 medallions in total.
- Apply the rub. Mix the thyme, marjoram, curry powder, cumin, coriander, and chilli powder together and sprinkle evenly over both sides of the turkey. Cover and refrigerate for 1 hour.
- Blister the peppers. Place the whole red peppers under a hot grill and turn them until blackened and blistered all over.
- Steam and peel. Transfer the peppers to a plastic bag and leave to cool for 20 minutes. The trapped steam lifts the skin away. Peel, discard the seeds, and dice the flesh.
- Build the salad. Mix the diced pepper with the cherry tomatoes, red onion, chilli if using, and red wine vinegar. Season with salt and black pepper and set aside for the flavors to mingle.
- Cook the turkey. Spray the medallions lightly with olive oil on each side. Heat a large heavy frying pan over medium heat and cook for 4 to 5 minutes per side, until well coloured and cooked through. Use a food thermometer to confirm the centre has reached 74C (165F), as set out in USDA food safety basics.
- Serve. Divide the turkey between four plates and spoon the tomato and pepper salad alongside.
Serving Suggestions
- Serve with a small portion of brown rice or bulgur wheat
- Add a spoonful of plain Greek yogurt with lime as a cooling contrast
- Warm wholemeal flatbreads work well for scooping up the salad
- Add a green leaf salad for more volume on the plate
- Serve at room temperature as part of a summer spread
Tips and Variations
- The full hour of marinating matters. The spices need time to draw moisture from the surface and form a crust
- Cutting the fillets thickly rather than thinly keeps the turkey juicy through a hot pan
- Smoked paprika in place of the chilli powder gives a mellower, smokier rub
- Chicken breast or pork tenderloin work equally well with this rub
- The salad improves after 30 minutes standing, so make it first
Why This Recipe Works
Turkey breast is one of the leanest sources of protein you can cook with, which is exactly why it needs help. Six dried spices cost nothing in calories and do all the flavor work here, while a spray of olive oil is enough to get real browning in a heavy pan. Grilling the peppers until blackened concentrates their sugars into something genuinely sweet and smoky, so the salad tastes dressed even though there is nothing in it but vinegar and seasoning.
Storage and Reheating
Store cooked turkey and salad separately in airtight containers in the refrigerator for up to 3 days, following USDA guidance on leftovers. The turkey is good cold, sliced into a wrap or over leaves. Reheat gently in a covered pan if you prefer it warm, as high heat will dry it out.
Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.
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