Turkey Cutlets with Peas & Spring Onions
http://www.eatingwell.com/recipes/turkey_cutlets_with_peas_spring_onions.html
From EatingWell: June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)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.
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
- 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.
- 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
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
1 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 4 lean meat, 1 fat