The EatingWell Diabetes Cookbook (2005)
This terrific recipe illustrates the basic principles of a sauté: First dredge the cutlets in flour so they brown beautifully, then cook them quickly in a hot skillet. Finally, splash one or more flavorful liquids (such as wine, broth or, here, cider) into the pan to create an instant sauce.
Active Time: 30 minutes |
Total Time: 30 minutes
3 tablespoons instant or all-purpose flour
1/2 teaspoon dried thyme
1/2 teaspoon dried marjoram
1/4 teaspoon salt
1/2 teaspoon freshly ground pepper, plus more to taste
Pinch of cayenne pepper
1 pound turkey cutlets
3 teaspoons extra-virgin olive oil, divided
1 large shallot, minced
1 cup apple cider, or unsweetened apple juice
2 tablespoons Dijon mustard
Combine flour, thyme, marjoram, salt, pepper and cayenne in a shallow pan. Dredge turkey lightly in the flour mixture, shaking off excess. (Discard any leftover flour.)
Heat 1 teaspoon oil in a large skillet over medium-high heat. Add half the turkey and cook until golden outside and no longer pink inside, 1 to 2 minutes per side. Transfer to a plate and tent with foil to keep warm. Saut&Atilde;&copy; the remaining turkey in another 1 teaspoon oil; add to the previous batch.
Add the remaining 1 teaspoon oil to the pan. Add shallot and cook, stirring, until softened, about 1 minute. Add cider (or juice) and mustard. Bring to a boil, scraping up any browned bits. Cook until liquid is reduced by half, about 4 minutes. Stir in any accumulated juices from the turkey. Divide turkey among 4 plates and spoon sauce over. Serve immediately.
Per serving :
11 g Fat;
1 g Sat;
8 g Mono;
45 mg Cholesterol;
13 g Carbohydrates;
29 g Protein;
0 g Fiber;
350 mg Sodium;
26 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 other carbohydrate, 4 lean meat
Tips & Notes
Tip: Instant flour, such as Wondra, creates an especially light, crisp crust on sautéed fillets of meat or fish.