Curry-spiced apricot sauce jazzes up lean turkey cutlets in a looks-exotic-but-is-really-easy way. Don't overcook the cutlets in Step 1--they continue to cook while resting.
|Prep Time:||15 minutes|
|Ready in:||30 minutes|
|Ease of Prep:||Easy|
|1 pound turkey cutlets , cut into four portions (see Ingredient note)|
|1/4 teaspoon salt , or to taste|
|Freshly ground pepper to taste|
|2 teaspoons extra-virgin olive oil|
|1/2 cup finely chopped onion|
|3 cloves garlic , minced|
|1 tablespoon minced fresh ginger|
|1-2 teaspoons curry powder|
|3/4 cup apple or pineapple juice|
|1/2 cup dried apricots , chopped|
|1 teaspoon cornstarch mixed with 1 tablespoon cold water|
|4 scallions , thinly sliced|
|2 tablespoons slivered fresh mint (optional)|
|1/4 cup low-fat plain yogurt|
- Pat turkey cutlets dry with paper towels; sprinkle with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add turkey and cook until browned on both sides and no longer pink in the center, 2 to 3 minutes per side. Transfer to a plate and set aside.
- Add onion to the pan; cook, stirring, for 1 minute. Add garlic, ginger and curry; cook, stirring, until fragrant, about 30 seconds. Add juice and apricots; bring to a simmer. Cook until the apricots are plump and the liquid is slightly reduced, about 3 minutes.
- Add cornstarch mixture to the pan and cook, stirring constantly, until thickened, about 1 minute. Return the turkey and any accumulated juices to the pan. Cook, turning the cutlets a few times, until coated and heated through, 1 to 2 minutes. Stir in scallions and mint (if using). Serve immediately, with a dollop of yogurt.
Ingredient Note: You can use boneless, skinless chicken breasts in this recipe: cover with plastic wrap and pound with a meat mallet or rolling pin until about 1/2 inch thick; cook 4 to 5 minutes per side.
Health Advantages: healthy weight, heart healthy, low sat fat, low sodium, low calorie.
|Servings Per Recipe: 4|
|Amount Per serving|
|Calories:||252 cal||Carbohydrate Servings:||1 1/2|
|Carbohydrates:||25 g||Dietary Fiber:||2 g||Cholesterol:||46 mg|
|Fat:||3 g||Sodium:||264 mg||Saturated Fat:||1 g|
|Protein:||30 g||Potassium:||472 mg||Monounsaturated Fat:||2 g|
|Nutrition Bonus:||Potassium (24% daily value), Vitamin C (20% dv), Iron (15% dv).|
|Exchanges:||1 1/3 fruit, 1 vegetable, 3 very lean protein, 1/2 fat|