When combined with tender onions and sweet peas, these versatile turkey cutlets are the perfect dish to help usher in spring. From start to finish, this satisfying meal is swiftly prepared in just 30 minutes. It's great served alongside sweet potatoes or a side of steamed asparagus.
Turkey is not only rich in vitamins and minerals, but it's rich in history, too. The turkey was so highly regarded in colonial times that Benjamin Franklin proposed it as the national bird. In fact in 1784, in a letter written to his daughter, Franklin expressed his great unhappiness about the bald eagle being chosen as the nation's preeminent symbol.
Lightly breading these cutlets locks in the flavor and keeps the meat moist. Although the flavors are subtle, the simple wine sauce adds some complexity and richness to the finished dish. Those wishing to omit the alcohol may substitute white grape juice or apple juice with a touch of cider vinegar.
In addition to peas and onions, mushrooms are a key feature of this week's dish. Highly prized in ancient times, Egyptian pharaohs reserved mushrooms for themselves, forbidding commoners to eat them. Similarly, the Romans purportedly passed laws declaring mushrooms as "food for the gods."
Depending on the type of mushroom used, the flavor can range from mild to pungent. The most commonly cultivated mushroom in the U.S. - the white button mushroom - has dozens of varieties, each with its own unique flavor. Try experimenting with different mushroom varieties to find the flavor you like best.
Turkey Cutlets with Spring Onions and Peas
Makes 4 servings.
- 1 lb. 1/4-inch thick turkey breast cutlets
- 1 cup nonfat buttermilk
- 1/2 cup all-purpose flour
- 1/4 tsp. salt
- 1/4 tsp. freshly ground pepper
- 1/4 tsp. paprika
- 2 Tbsp. olive oil, divided
- 6 oz. fresh mushrooms with stem, sliced (about 2 cups)
- 1 bunch of green onions cut (about 1/4 inch pieces)
- 1 cup fat-free reduced-sodium chicken broth
- 1/2 cup white wine (or 1/3 cup apple juice with a splash of apple cider vinegar)
- 1 cup peas, fresh or frozen
- 1 tsp. freshly grated lemon peel
- 1/2 tsp. dried thyme or rosemary
- Freshly ground black pepper, to taste
- Place turkey cutlets in a shallow bowl and add buttermilk. Let sit for 15 minutes to 2 hours. Meanwhile, in a shallow dish, whisk flour, salt, pepper and paprika. Dip each cutlet in the mixture, coating both sides.
- Heat 1 Tbsp. olive oil in a large nonstick skillet over medium-high heat. Add cutlets, cook until lightly brown, 2 to 3 minutes per side. Transfer cutlets to a platter, cover with aluminum foil to keep warm.
- Add the remaining 1 Tbsp. oil to pan. Over medium-high heat, add mushrooms and onions. Stir frequently until mushrooms are browned and onions are softened, 2 to 3 minutes.
- Add broth and wine (or substitute), stirring occasionally until sauce starts to reduce, about 3 minutes. Stir in peas, lemon peel, dried spices and pepper. Return cutlets to the pan and cook until cutlets are heated through, about 3 minutes. Serve.
Nutritional Information Per Serving:330 calories
8 g total fat
1 g saturated fat
22 g carbohydrates
35 g protein
2 g dietary fiber
430 mg sodium
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Diabetic Exchanges: 5 Low-fat Meat; 1 Bread/Starch; 1 Vegetable