Recipe: Turkey Cutlets with Spring Onions and Peas

TURKEY CUTLETS WITH SPRING ONIONS AND PEAS

1 lb. (1/4-inch thick) turkey breast cutlets
1 cup nonfat buttermilk
1/2 cup all-purpose flour
1/4 tsp. salt
1/4 tsp. freshly ground pepper
1/4 tsp. paprika
2 Tbsp. olive oil, divided use
6 oz. fresh mushrooms with stem, sliced (about 2 cups)
1 bunch of green onions cut (about 1/4 inch pieces)
1 cup fat-free reduced-sodium chicken broth
1/2 cup white wine (or 1/3 cup apple juice with a splash of apple cider vinegar)
1 cup peas, fresh or frozen
1 tsp. freshly grated lemon peel
1/2 tsp. dried thyme or rosemary
Freshly ground black pepper, to taste

Place turkey cutlets in a shallow bowl and add buttermilk. Let sit for 15 minutes or refrigerate up to 2 hours.

Meanwhile, in a shallow dish, whisk flour, salt, pepper and paprika.

TO COOK:
Dip each cutlet in the mixture, coating both sides.

Heat 1 Tbsp. olive oil in a large nonstick skillet over medium-high heat. Add cutlets, cook until lightly brown, 2 to 3 minutes per side. Transfer cutlets to a platter, cover with aluminum foil to keep warm.

Add the remaining 1 Tbsp. oil to pan. Over medium-high heat, add mushrooms and onions. Stir frequently until mushrooms are browned and onions are softened, 2 to 3 minutes.

Add broth and wine (or substitute), stirring occasionally until sauce starts to reduce, about 3 minutes.

Stir in peas, lemon peel, dried spices and pepper. Return cutlets to the pan and cook until cutlets are heated through, about 3 minutes. Serve.

Makes 4 servings

Per serving: 330 calories, 8 g total fat (1 g saturated fat), 22 g carbohydrates, 35 g protein, 2 g dietary fiber, 430 mg sodium.

Source: the American Institute for Cancer Research