How many calories are in Pan-Seared Turkey with Beans, Mango and Cucumber Salad?
Pan-Seared Turkey with Beans, Mango and Cucumber Salad has about 432 calories per serving based on the current ingredient list and serving size on this page.
InternationalSaladsGluten FreeHigh ProteinLow CarbQuick Meals30 Minute MealsFat Loss Friendly
Pan-Seared Turkey with Beans, Mango and Cucumber Salad
Pan-Seared Turkey with Beans, Mango and Cucumber Salad is a Salads international recipe with 432 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
432 kcal
Total Time
20 min
Servings
1
Protein
38.2 g
About This Recipe
The story behind Pan-Seared Turkey with Beans, Mango and Cucumber Salad
Pan-Seared Turkey with Beans, Mango and Cucumber Salad is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around turkey breast, beans, and mango.
Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 432 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 20 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Pan-Seared Turkey with Beans, Mango and Cucumber Salad worth coming back to.
Ingredients
- Turkey Breast150 g
- Beans1/2 cup (100 g)
- Mango1/4 cup (43 g)
- Cucumber1/2 cup (60 g)
- Lemon Juice1 tablespoon (15 g)
- Olive Oil2 teaspoon (10 ml)
Instructions
- 1
Step 1
For this recipe you need cooked beans.
- 2
Step 2
Heat half the olive oil in a pan over medium-high heat.
- 3
Step 3
In the meantime, slice the turkey and season both sides with salt and pepper.
- 4
Step 4
Once heated, sear each side for 4-5 minutes.
- 5
Step 5
Slice the cucumber and cut the mango into pieces.
- 6
Step 6
Serve on a plate along with the beans. Season with the remaining olive oil, lemon juice and salt and pepper to taste.
- 7
Step 7
Top with the turkey and enjoy.
Nutrition Snapshot
Macros and micros at a glance
47/ 100
Forkd Score · Limited
This recipe scores well for protein density relative to its per-serving calories.
Calories
432
Protein
38.2g
Carbs
17.9g
Fat
12.1g
Fiber
3.6g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
No
Vegan
No
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Pan-Seared Turkey with Beans, Mango and Cucumber Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Pan-Seared Turkey with Beans, Mango and Cucumber Salad
How long does Pan-Seared Turkey with Beans, Mango and Cucumber Salad take to make?
Pan-Seared Turkey with Beans, Mango and Cucumber Salad takes about 20 minutes from start to finish. That is roughly about 20 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Pan-Seared Turkey with Beans, Mango and Cucumber Salad?
Most ingredients in Pan-Seared Turkey with Beans, Mango and Cucumber Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Pan-Seared Turkey with Beans, Mango and Cucumber Salad?
Pan-Seared Turkey with Beans, Mango and Cucumber Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Pan-Seared Turkey with Beans, Mango and Cucumber Salad?
Pan-Seared Turkey with Beans, Mango and Cucumber Salad is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.
How do I reheat Pan-Seared Turkey with Beans, Mango and Cucumber Salad?
Pan-Seared Turkey with Beans, Mango and Cucumber Salad is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.
Can I scale Pan-Seared Turkey with Beans, Mango and Cucumber Salad up or down?
Yes. Pan-Seared Turkey with Beans, Mango and Cucumber Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Pan-Seared Turkey with Beans, Mango and Cucumber Salad?
A large skillet, saucepan, or sheet pan works well for Pan-Seared Turkey with Beans, Mango and Cucumber Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Pan-Seared Turkey with Beans, Mango and Cucumber Salad is cooked properly?
Pan-Seared Turkey with Beans, Mango and Cucumber Salad is ready when the turkey breast is fully cooked through, no pink in the center for meat, opaque and flaky for fish, and set for eggs. Checking the thickest part with a thermometer or a clean cut is the most reliable test.
Is Pan-Seared Turkey with Beans, Mango and Cucumber Salad suitable for vegetarians?
No. Pan-Seared Turkey with Beans, Mango and Cucumber Salad is not vegetarian as written because it includes Turkey Breast.
Is Pan-Seared Turkey with Beans, Mango and Cucumber Salad gluten-free?
Yes. Pan-Seared Turkey with Beans, Mango and Cucumber Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Pan-Seared Turkey with Beans, Mango and Cucumber Salad?
Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Pan-Seared Turkey with Beans, Mango and Cucumber Salad ahead of time?
Pan-Seared Turkey with Beans, Mango and Cucumber Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Pan-Seared Turkey with Beans, Mango and Cucumber Salad for my calorie or macro goals?
Pan-Seared Turkey with Beans, Mango and Cucumber Salad already lands in a fairly high-protein range at about 38.2 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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