Turkey Cutlets with Peas & Spring Onions

Turkey Cutlets with Peas & Spring Onions Recipe Peas and baby onions are harbingers of spring, the first sign that warm weather's on its way. With turkey cutlets and a simple white wine sauce, they pair up in this flavorful dish that calls out for mashed roots or steamed asparagus on the side.


From EatingWell:  June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

4 servings | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

  • 1/2 cup all-purpose flour
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground pepper
  • 1 pound 1/4-inch-thick turkey breast cutlets, or steaks
  • 2 tablespoons extra-virgin olive oil, divided
  • 4 ounces shiitake mushrooms, stemmed and sliced (about 1 1/2 cups)
  • 1 bunch spring onions, or scallions, sliced, whites and greens separated
  • 1 cup reduced-sodium chicken broth
  • 1/2 cup dry white wine
  • 1 cup peas, fresh or frozen, thawed
  • 1 teaspoon freshly grated lemon zest

Preparation

  1. Whisk flour, 1/4 teaspoon salt and pepper in a shallow dish. Dredge each turkey cutlet (or steak) in the flour mixture. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the turkey and cook until lightly golden, 2 to 3 minutes per side. Transfer to a plate; cover with foil to keep warm.
  2. Add the remaining 1 tablespoon oil to the pan and heat over medium-high heat. Add mushrooms and onion (or scallion) whites and cook, stirring often, until the mushrooms are browned and the whites are slightly softened, 2 to 3 minutes. Add broth, wine and the remaining 1/4 teaspoon salt; cook, stirring occasionally, until the sauce is slightly reduced, 2 to 3 minutes. Stir in peas and onion (or scallion) greens and cook, stirring, until heated through, about 1 minute. Stir in lemon zest. Nestle the turkey into the vegetables along with any accumulated juices from the plate. Cook, turning the cutlets once, until heated through, 1 to 2 minutes.

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | View Complete Nutrition Guidelines»

Nutrition
Per serving:

313 calories; 8 g fat (1 g sat, 5 g mono); 45 mg cholesterol; 23 g carbohydrates; 34 g protein; 3 g fiber; 571 mg sodium; 223 mg potassium.

Nutrition Bonus: Iron (15% daily value), Vitamin A & C (20% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 4 lean meat, 1 fat

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