Turkey Cutlets with Lemon-Caper Sauce
Lemon, capers and parsley are a commonly grouped trio. The sauce is also good with chicken breasts, fish fillets or veal cutlets. This recipe really keeps the fat in check by using water in the skillet to keep the onions moist while sauteing.
- 2 tablespoons all-purpose flour
- 1/4 teaspoon freshly ground pepper
- 8 ounces turkey cutlets
- 2 teaspoons extra-virgin olive oil
- 1 small onion, finely chopped
- 1/2 teaspoon minced fresh thyme
- 1 tablespoon water
- 1 cup reduced-sodium chicken broth, (see Tips for Two)
- 1 tablespoon capers, rinsed and roughly chopped
- 1 tablespoon lemon juice
- 1 tablespoon finely chopped fresh parsley
- Combine flour and pepper in a shallow dish. Dredge turkey in the flour mixture. Reserve 2 teaspoons of the flour mixture.
- Heat oil in a medium nonstick skillet over medium-high heat. Add the turkey and cook until browned on both sides, 2 to 3 minutes per side. Transfer to a plate and cover with foil to keep it warm.
- Add onion, thyme and water to the pan. Cook, stirring often, until the onions are slightly softened, about 3 minutes. Sprinkle with the reserved flour mixture; stir to coat. Add broth and bring to a simmer, stirring constantly. Cook until the onion is softened, about 3 minutes. Add capers, lemon juice and parsley to the sauce. Return the turkey to the pan. Cook, turning once, until heated through, about 1 minute.
Tips & Notes
- Tips for Two: Leftover canned broth keeps up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broth in aseptic packages keep 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.
Per serving: 220 calories; 6 g fat (1 g sat, 4 g mono); 48 mg cholesterol; 11 g carbohydrates; 0 g added sugars; 31 g protein; 1 g fiber; 300 mg sodium; 81 mg potassium.
Nutrition Bonus: Vitamin C (15% daily value).
Carbohydrate Servings: 1
Exchanges: 1 starch, 4 very lean meat, 1 fat
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- Type of Dish
- Main dish, poultry
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique