Lower in
saturated fat than chicken, turkey provides one of the leanest sources of
animal protein. The nutrient-dense poultry also contains heart healthy B
vitamins and selenium. Round out this simple preparation with a side of steamed
green beans.
Ingredients
:
- 4 turkey cutlets (about 4 ounces each)
- Coarse salt and freshly ground pepper
- 2 tablespoons neutral-tasting oil, such as canola or safflower
- 1½ cups diced tomato (1 large)
- 12 caper berries or ¼ cup capers, rinsed and drained
Method :
- Pat dry cutlets with paper towels and season both sides with ½ teaspoon salt, dividing evenly, and pepper. Heat 1 tablespoon oil in a large skillet over high until shimmering. Add 2 cutlets, and cook until golden brown on bottom, about 2 minutes. Flip and continue to cook until other side is golden brown, about 2 minutes more. Transfer cutlets to plates; reduce heat to medium, and repeat with remaining 1 tablespoon oil and 2 cutlets.
- Add tomato to hot skillet. Cook, stirring, until juicy and just softened, about 2 minutes. Add caper berries, and stir to warm through; spoon mixture over turkey, dividing evenly, and serve.
per
serving: 193
calories; .5 g saturated fat; 6 g unsaturated fat; 45 mg cholesterol; 2.7 g
carbohydrates; 28.7 g protein; 601 mg sodium; .8 g fiber
Tags:
Dinner