Roasted, Brined Turkey Breast with Maple-Worcestershire Gravy and Fruit and Nut Rice Pilaf - PCOS-Friendly Recipe
This Roasted, Brined Turkey Breast with Maple-Worcestershire Gravy and Fruit and Nut Rice Pilaf is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- Jumbo size plastic food bag, (recommended: Hefty brand 3 to 5 gallons)
- 1 gallon spring water
- 1 cup kosher salt
- 1/2 cup superfine sugar
- 6 fresh bay leaves
- 2 large shallots, quartered lengthwise
- A palmful coriander seeds
- A palmful black peppercorns
- A palmful paprika
- A palmful poultry seasoning
- 1/2 palmful allspice berries
- 6 cloves garlic, coarsely chopped or sliced
- 1 (6 to 7 pound) full turkey breast
Instructions
- Open a jumbo plastic food storage bag in the sink and add the water, salt, sugar, bay leaves, shallots, seasonings and garlic and swish around to combine. Add the turkey breast and seal the bag. Put it into the refrigerator and let it brine for 24 hours in advance of your cooking day. Preheat the oven to 400 degrees F. Pat the turkey breast dry, season with salt and pepper and put it in a roasting pan. Roast in the oven at 400 degrees F for 30 minutes. Baste, reduce the temperature to 325 degrees F and roast until an instant-read thermometer registers 170 degrees F, about 40 minutes. Remove the turkey breast from the oven to a cutting board. Cover with foil and let rest for 15 minutes. Carve the breast and arrange it on a serving platter. Serve with pan juices. Reserve 1 pound of meat for another menu. Cool, wrap and refrigerate the reserved meat.
- Add the butter to a medium sauce pot and melt it over medium to medium-high heat. Add the shallots and thyme and saute for 2 minutes, then add the flour and stir 1 minute. Whisk in the stock, Worcestershire and maple syrup. Season with black pepper, to taste, and reduce the mixture until thick enough to coat the back of a spoon, about 10 to 12 minutes.
- Transfer the rice to a serving bowl.
- Melt the butter in a medium pot over medium heat. Add the spaghetti and toast until deeply golden in color. Add rice, carrot, celery, scallions and orange zest, then stir in the stock and bring to a boil. Cover the pot, reduce the heat to a simmer, and cook until the rice is tender, about 16 to 18 minutes. Fluff the rice with fork and add the oranges, grapes, nuts, parsley, and salt and pepper, to taste.
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Frequently Asked Questions
Yes, this Roasted, Brined Turkey Breast with Maple-Worcestershire Gravy and Fruit and Nut Rice Pilaf recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
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