EatingWell Serves Two
Nectar (juice by any other name) makes a sweet-and-sour sauce that also pairs well with pork chops or chicken. The orange elements in this dish beg for another vibrant color—perhaps steamed broccoli and red bell pepper—on the side.
Active Time: 30 minutes |
Total Time: 30 minutes
2 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
8 ounces turkey cutlets
2 teaspoons canola oil
1 1/2 tablespoons minced shallot, or onion
1 1/2 teaspoons minced fresh ginger
1/3 cup apricot or peach nectar, (see Tips for Two)
1/3 cup reduced-sodium chicken broth, (see Tips for Two)
1 tablespoon cider vinegar, or white-wine vinegar
1/2 teaspoon brown sugar
2 tablespoons chopped dried apricots
1 teaspoon chopped fresh mint, or 1/4 teaspoon dried
Combine flour, salt and pepper in a shallow dish. Dredge turkey in the flour mixture.
Heat oil in a medium nonstick skillet over medium-high heat. Add the turkey and cook until golden and cooked through, 2 to 3 minutes per side. Transfer to a plate and cover with foil to keep warm.
Add shallot (or onion) and ginger to the pan. Cook, stirring, until fragrant, about 30 seconds. Add nectar, broth, vinegar and sugar; bring to a boil, stirring. Add apricots and cook until the apricots are tender and the sauce has reduced slightly, 2 to 3 minutes. Remove from the heat and stir in mint. Spoon the sauce over the turkey.
Per serving :
5 g Fat;
0 g Sat;
3 g Mono;
46 mg Cholesterol;
18 g Carbohydrates;
30 g Protein;
1 g Fiber;
329 mg Sodium;
189 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 fruit, 4 very lean meat, 1 fat
Tips & Notes
Tips for Two: Refrigerate leftover nectar for up to 1 week. Add to smoothies; whisk into salad dressing; combine with sparkling water for a refreshing nonalcoholic beverage.
Store leftover canned broth up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broth in aseptic packages keeps for up to 1 week in the refrigerator. Add to soups, sauces, stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out.