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Turkey Cutlets With Lime Sauce

Turkey Cutlets With Lime Sauce 4.000

Julia Ewan

Jul 11, 2007

A three-part meal -- meat, grain and vegetable -- comes together in a snap and is healthful, besides. The lime juice lends an interesting but not overpowering tang to the thin pan sauce. Add variety if you like by substituting one of the packaged couscous mixes that include red pepper, roasted garlic or other flavorful ingredients.


Servings: 4
Ingredients
  • 1 tablespoon olive oil
  • 1/3 cup finely chopped onion
  • 1 1/4 cups low-sodium chicken broth
  • 3 tablespoons chopped parsley
  • 1 5.7-ounce package couscous
  • 4 4-ounce turkey cutlets
  • Salt
  • Freshly ground black pepper
  • 2 1/2 cups broccoli florets
  • 2 tablespoons water
  • 3/4 cup white wine
  • 1 tablespoon freshly squeezed lime juice
  • 2 tablespoons minced garlic
  • 1 tablespoon unsalted butter

Directions

Heat the oil in a large nonstick skillet over medium heat. Add the onion and cook for 4 or 5 minutes, stirring occasionally, until the onion has softened and lightly browned.

In a medium saucepan over high heat, combine the chicken broth, parsley and about one-third of the sauteed onion and bring to a boil. Add the couscous, cover and remove from the heat. Let the couscous sit for 5 minutes and then fluff with a fork. Re-cover and set aside.

Use a slotted spoon to remove the remaining onion from the skillet (leaving the oil in the skillet), and set aside. Pat the turkey dry and season with salt and pepper to taste. Heat the skillet on medium heat and add the turkey. Cook for about 3 to 4 minutes on each side, until no pink remains. Transfer to a plate and cover loosely with aluminum foil to keep warm.

Combine the broccoli and water in a microwave-safe dish. Cover and microwave on high for 4 minutes, until tender. Set aside.

While the broccoli is cooking, add the wine, lime juice, garlic and the remaining sauteed onion to the skillet; increase the heat to medium-high. Bring to a boil and cook for 3 minutes. Add the butter and stir until it has melted, then return the turkey to the skillet, along with any accumulated juices, and return the sauce to a boil to reheat the turkey, turning the turkey once to coat it in the sauce.

Divide the turkey, couscous and broccoli among individual plates, pour the sauce over each portion, and serve immediately.


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Recipe Source

Adapted from "The 3-Hour Diet Cookbook," by Jorge Cruise (HarperCollins, 2007).

Tested by Jane Touzalin.

E-mail questions to the Food Section.

E-mail questions to the Food Section at food@washpost.com.

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Nutritional Facts

Calories per serving: 391


% Daily Values*

Total Fat: 12g 18%

Saturated Fat: 2g 10%

Cholesterol: 68mg 23%

Sodium: 349mg 15%

Total Carbohydrates: 39g 13%

Dietary Fiber: 3g 12%

Sugar: n/a

Protein: 33g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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