12/08/2020 | News release | Distributed by Public on 12/08/2020 16:11
Do you love turkey, but not all the roasting, basting, and carving that comes along with it? We hear you! These tasty turkey cutlets are a cinch to prepare (less than 30 minutes from stove to plate!) And they get winning marks for nutrition. Packed with 8 percent more protein than chicken cutlets, they're guaranteed to keep you full and satisfied. Plus, they deliver 20 percent of your daily dose of energizing iron.
For a nourishing side dish, whip up this maple pumpkin polenta. It's silky, cheesy, and comforting, yet surprisingly low in saturated fat and added sugars. With 18 percent of your day's vitamin A and 2 grams of fiber it practically qualifies as a vegetable!
For the pumpkin polenta:
3 cups (24 fl oz/750 ml) homemade chicken broth (or reduced-sodium, canned chicken broth)
2/3 cup (3.3 oz/95 g) polenta or corn grits
1/2 cup (4.4 oz/125 g) canned pumpkin puree
¼ cup (1 oz/30 g) grated Parmesan cheese
2 teaspoons maple syrup
1 large pinch ground nutmeg
Salt and freshly ground pepper
For the turkey cutlets:
4 turkey breast cutlets (about 4 oz/125 g each)
Salt and freshly ground pepper
Flour for dredging
¼ cup (2 fl oz/60 ml) extra-virgin olive oil
8 fresh sage leaves, roughly chopped
4 shallots, finely chopped (to yield ¼ cup)
1/3 cup (3 fl oz/80 ml) sherry
¾ cup (6 fl oz/180 ml) homemade chicken broth (or reduced-sodium, canned chicken broth)
1 tablespoon unsalted butter
Make the polenta:
In a medium saucepan over high heat, bring the chicken broth to a boil. Add polenta and stir well. Reduce heat to low. Simmer for 15 to 20 minutes, stirring constantly, until polenta is smooth and creamy. Whisk in pumpkin puree, Parmesan cheese, maple syrup, nutmeg, salt, and pepper. Remove from heat. Divide among 4 plates.
Make the turkey cutlets:
Season turkey cutlets with salt and pepper. Dredge cutlets in flour so they are lightly coated. Set aside.
In a large sauté pan over medium-high heat, warm the olive oil. Add the sage and sauté until lightly crisp, about 30 to 60 seconds. Remove from pan and transfer to a paper towel-lined plate.
Reduce pan heat to medium. Add turkey and cook for 2 to 3 minutes per side, until golden brown. Remove from pan and transfer to a large plate.
Add shallots to pan and cook for 1 minute. Pour sherry into pan and scrape up any browned bits from the bottom of the pan. Cook until sherry has reduced by half, about 1 to 2 minutes. Add broth and simmer for 5 additional minutes. Reduce heat to low. Stir in butter. Return turkey cutlets to the pan and heat for 1 additional minute. Remove from heat. Serve each cutlet alongside plated polenta. Top polenta with fried sage.
Makes 4 servings.
NUTRITION FACTS (PER SERVING):
Protein 37 g
Total fat 20 g
Saturated fat 5 g
Cholesterol 58 mg
Carbs 33 g
Fiber 3 g
Total sugars 6 g
Added sugars 2 g
Sodium 439 mg
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Karen Ansel, MS, RDN
Karen Ansel, MS, RD, CDN, is a nutrition consultant, journalist, and author specializing in nutrition, health, and wellness. Her latest book is Healing Superfoods for Anti-Aging: Stay Younger, Live Longer.