Turkey Tetrazzini

From EatingWell: The EatingWell Healthy in a Hurry Cookbook (2006) — Subscribe Now!

For our healthy take on turkey Tetrazzini, we use low-fat milk and skip the five tablespoons of butter that's often in the sherry-Parmesan sauce. As a result, we slash calories and fat in half, and reduce saturated fat by a whopping 80 percent. Even better, we transformed the dish into a fuss-free sauté that's quick enough to prepare even after a busy day.

4 servings

Active Time: 35 minutes

Total Time: 35 minutes

Nutrition Profile

Ingredients

2 tablespoons extra-virgin olive oil, divided
1 pound turkey breast cutlets, 1/4 inch thick
2 1/2 cups sliced mushrooms, (about 8 ounces)
3 tablespoons all-purpose flour
1 cup reduced-sodium chicken broth
1/4 cup dry sherry, (see Tip)
1 cup low-fat milk
2/3 cup frozen peas, thawed
1/2 cup chopped jarred roasted red peppers
1/4 cup shredded Parmesan cheese
Freshly ground pepper, to taste

Preparation

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add turkey and cook until lightly golden, 2 to 3 minutes per side. Transfer to a plate and cover to keep warm.
Heat the remaining 1 tablespoon oil in the pan. Add mushrooms and cook, stirring often, until browned, 4 to 6 minutes. Sprinkle with flour; stir to coat. Stir in broth and sherry; bring to a simmer. Continue simmering, stirring constantly, until the mixture is slightly reduced, 1 to 2 minutes. Add milk, peas and peppers; return to a simmer, stirring often. Cook until thick and slightly reduced, about 2 minutes. Stir in Parmesan and pepper. Return the turkey and any accumulated juices to the pan, turn to coat with sauce and cook until heated through, 1 to 2 minutes.

Tips & Notes

Tip: Don't use the “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, purchase dry sherry that's sold with other fortified wines in your wine or liquor store.

Nutrition

Per serving: 330 calories; 10 g fat (2 g sat, 6 g mono); 54 mg cholesterol; 18 g carbohydrates; 38 g protein; 2 g fiber; 452 mg sodium; 234 mg potassium.

Nutrition Bonus: Vitamin A (20% daily value), Calcium (17% dv), Iron (15% dv).

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1 vegetable, 4 lean meat, 1 fat