PA Baker
Master Chef
Here's the recipe I tried last night--it was fantastic! I served it with sweet corn cake (http://www.discusscooking.com/viewtopic.php?t=7504), and a tossed salad with mexi-ranch dressing. Instead of the corn cake, low-fat or baked tortilla chips would be excellent, too. I didn't have liquid smoke, so make it without, and think it would be great either way!
Turkey Cutlets with Smoky Black Bean Sauce
1/4 cup fat-free, less-sodium chicken broth
2 teaspoons onion powder
1 teaspoon bottled minced garlic
1/2 teaspoon chili powder
1/2 teaspoon white wine vinegar
1/8 teaspoon salt
Dash of ground red pepper
1 (15-ounce) can black beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes, drained
1/2 teaspoon barbecue smoked seasoning (such as Hickory Liquid Smoke)
2 tablespoons butter
8 (2-ounce) turkey breast cutlets
1/8 teaspoon salt
Cooking spray
Combine first 9 ingredients in a small saucepan; bring to a boil. Reduce heat, and simmer 8 minutes. Stir in smoked seasoning; cook for 2 minutes. Remove from heat; stir in butter.
While sauce cooks, heat a large nonstick skillet over medium-high heat. Sprinkle turkey with 1/8 teaspoon salt. Coat pan with cooking spray. Add turkey to pan; cook 2 minutes on each side or until done. Serve with sauce.
Yield: 4 servings (serving size: 2 cutlets and 1/2 cup sauce)
CALORIES 291 (23% from fat); FAT 7.3g (satfat 3.9g, monofat 1.6g, polyfat 1.2g); PROTEIN 34.7g; CARBOHYDRATE 19.7g; FIBER 7.4g; CHOLESTEROL 85mg; IRON 3.9mg; SODIUM 617mg; CALCIUM 67mg;
Cooking Light, DECEMBER 2004
Turkey Cutlets with Smoky Black Bean Sauce
1/4 cup fat-free, less-sodium chicken broth
2 teaspoons onion powder
1 teaspoon bottled minced garlic
1/2 teaspoon chili powder
1/2 teaspoon white wine vinegar
1/8 teaspoon salt
Dash of ground red pepper
1 (15-ounce) can black beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes, drained
1/2 teaspoon barbecue smoked seasoning (such as Hickory Liquid Smoke)
2 tablespoons butter
8 (2-ounce) turkey breast cutlets
1/8 teaspoon salt
Cooking spray
Combine first 9 ingredients in a small saucepan; bring to a boil. Reduce heat, and simmer 8 minutes. Stir in smoked seasoning; cook for 2 minutes. Remove from heat; stir in butter.
While sauce cooks, heat a large nonstick skillet over medium-high heat. Sprinkle turkey with 1/8 teaspoon salt. Coat pan with cooking spray. Add turkey to pan; cook 2 minutes on each side or until done. Serve with sauce.
Yield: 4 servings (serving size: 2 cutlets and 1/2 cup sauce)
CALORIES 291 (23% from fat); FAT 7.3g (satfat 3.9g, monofat 1.6g, polyfat 1.2g); PROTEIN 34.7g; CARBOHYDRATE 19.7g; FIBER 7.4g; CHOLESTEROL 85mg; IRON 3.9mg; SODIUM 617mg; CALCIUM 67mg;
Cooking Light, DECEMBER 2004
