Heart Healthy Recipes

Pan-Seared Turkey Cutlets with Lemony-Caper Sauce

Ingredients:
4 turkey cutlets (4 to 5 ounces each) slightly pounded
¼ cup flour
¼ teaspoon pepper
½ teaspoon granulated garlic, plus 1 teaspoon granulated garlic
2 tablespoons olive oil
1 small shallot, minced
2 cloves garlic, minced
1 teaspoon fresh thyme, chopped
2 tablespoons low-sodium chicken broth, plus 8 oz. low-sodium chicken broth
2 tablespoons lemon juice
4 teaspoons capers
1 tablespoon fresh parsley, chopped
3 scallions, thinly sliced

Directions:
In plastic bag, combine flour, pepper, and granulated garlic. Shake turkey cutlets until well-coated and place in plate. Reserve 2 teaspoons of flour mixture.

Heat olive oil in non-stick pan over medium heat and sauté turkey cutlets 2 minutes while sprinkling half of teaspoon of granulated garlic on top side of cutlet, then turn cutlets and sprinkle remainder of granulated garlic and cook 2 minutes. Turn cutlets one more time and let cook 30 seconds. Remove cutlets to bowl.

Add minced shallots and garlic and cook 1 minute. Add fresh thyme and cook for 1 minute. Add 2 tablespoons chicken broth and cook 1 minute. Sprinkle shallots with reserved flour mixture and stir, incorporating all flour. Add chicken broth, lemon, capers, and parsley to pan and bring to simmer. Add turkey cutlets back to pan with any accumulated juices from bowl, cover, and slow-simmer for 8 to 10 minutes.

Place on large plate, spoon sauce over turkey and sprinkle with scallions and serve.

Nutritional information per serving
Per serving: 225 calories; 5 g fat; 2 g sat; 1 g mono; 77 mg cholesterol; 43 g carbohydrates; 7 g protein; 1 g fiber; 107 mg sodium; and 80 mg potassium.

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