POST WORKOUT RECIPE: BBQ TURKEY HASH
Earlier this week we posted about Eating for Performance and what a pre- and post-workout meal may look like to help support your training and your recovery. I wanted to share this recipe with y’all because it is my all-time go-to post-workout meal. And by that I mean I eat it every single day (and have been for the better part of this year) - what can I say? It's good! It's quick and easy and it reheats well, so you can make a big batch that lasts all week. That way when you get home from the gym and you’re famished (not dramatic at all), you can pop this in the microwave and #saynotohangry.
50 MINUTES || MAKES 4 SERVINGS
MACROS PER SERVING:
29P/8F/56C (approx. 375G)
WHAT YOU NEED:
16 oz. lean ground turkey (I use 93/7 lean for this recipe; if you want lower fat, use 99% lean)
350g white rice, cooked
500g sweet potato, raw
60g kale, chopped, raw
128g (about ¼ cup) BBQ sauce (I use Stubb’s Sweet Heat)
3 TBSP. taco seasoning or Sonny Salt
Coconut oil spray
Large mixing bowl
4 small-medium sized tupperware containers
WHAT TO DO:
1 | Preheat your oven to 400 degrees.
2 | Chop sweet potatoes into cubes. Toss in coconut oil spray and season with 1 tablespoon of Sonny Salt. Spray baking sheet and bake sweet potatoes for 30-35 minutes.
3 | While sweet potatoes are roasting, brown turkey in a pan over medium heat. Once turkey is cooked, drain off any excess liquid and then season with 2 tablespoons of taco seasoning or Sonny Salt and BBQ sauce. Take off heat and put to the side.
4 | Toss kale in coconut oil spray and season with salt. Roast in a large skillet over medium heat. I only cook mine for 5 or so minutes because I like it to be a little crunchy. If you like your sauteed greens tender, cook for longer. You may also choose to put the kale on a baking sheet and roast in the over for 8-10 minutes.
5 | Weigh a large mixing bowl and take note of the weight. Once the sweet potatoes are done cooking, put them in a large mixing bowl. Add in cooked turkey, rice, and kale. Mix well. Weigh the total mixture and subtract the weight of the bowl. Divide that number by 4 and equally portion mixture into 4 tupperware containers.
You can find the recipe in the MyFitnessPal database by searching KLN Recipe: BBQ Turkey Hash.
GIVE IT A TRY
Hash style recipes are my jam. They’re easy, yummy and great for prepping bulk meals, even if you’re counting macros. They’re also good for packing a lot of veggies into your dish or using up seemingly random leftovers. Pro-tip: if you have a favorite hash recipe, you can keep it tasting new and fresh by changing up the type of protein or vegetables you use.
Some ways to switch up this recipe are by adding different veggies or a little more fat, especially if you don’t count macros. I like to eat mine with a ½ cup of caramelized onions, green peppers, and mushrooms. This recipe would be great with some roasted eggplant, too. If you want to add in a little sweetness, grilled pineapple would be another great addition. You can also add a fried egg on top or a few slices of avocado for a little extra fat.
A good time-saver on this recipe is to make your rice and sweet potatoes ahead of time. Our fridge is always stocked with a container of cooked rice and roasted sweet potatoes for making quick meals. It works great for this recipe; all you have to do is brown the turkey, roast some kale and mix it all together!
If you are super strict on counting, you may choose to measure and portion out each ingredient for a more accurate count per meal. When making this recipe at the beginning of the week, I measure each ingredient separately into 4 containers. When I get home from the gym, I just grab one and pop it in the microwave for a few minutes. Easy and so so yummy!
Do you have a tried and true post-workout meal? Share in the comments below!