HEALTHY RECIPES
Braised Turkey Breast Sauté with Eggplant, Bell Peppers & Zucchini
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 21, 2026
✨ Key Takeaways
- Learn the best practices of intermittent fasting for optimal health.
- Understand how to track your fasting windows effectively.
- Discover the science-backed metabolic benefits of fasting.
In This Article
Healthy
Lean turkey breast strips braised with eggplant, colorful bell peppers, and zucchini in a light herb tomato sauce.
⏱ Prep: 10 min🍳 Cook: 15 min
🔬 Nutritionist Note: Turkey breast has one of the highest leucine-to-calorie ratios of any protein, ideal for muscle synthesis during fasting recovery.
Total Time
25 mins
Phases
Prep: 10m
Cook: 15m
Yield
1 servings
Nutrition
310 kcal
Ingredients
- 200g Lean turkey breast, sliced into thin strips
- 1 Small eggplant, cut into 1/2-inch cubes
- 1 Medium zucchini, sliced into half-moons
- 1 Sweet bell pepper, chopped
- 100ml Crushed canned Italian tomatoes
- 1 Clove garlic, minced
- 15ml Extra virgin olive oil
- 1/2 tsp Dried basil and oregano
- Sea salt and freshly ground black pepper to taste
Instructions
- Heat olive oil in a deep sauté pan over medium-high heat. Add turkey breast strips and sear for 3–4 minutes until lightly browned. Transfer turkey to a side plate.
- In the same pan, add eggplant cubes and bell peppers. Cook for 5 minutes, stirring occasionally, until vegetables begin to soften.
- Add zucchini and minced garlic, cooking for another 2–3 minutes.
- Pour in crushed tomatoes, dried basil, oregano, salt, and black pepper. Stir well, return turkey to the pan, cover with a lid, and simmer on low heat for 6–8 minutes until vegetables are tender.
- Remove lid, allow sauce to thicken slightly for 1 minute, and serve warm.
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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