This quick recipe, featuring thin-sliced turkey breast, can be on your table in minutes. Serve it over brown rice with a side salad. Pounding the normally one-half inch cutlets makes them quite tender, and cooking them quickly keeps them moist. (If you don’t have a mallet, just place the cutlets between two sheets of wax paper, and pound with a heavy pan or pot.)
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1 pound white meat turkey cutlets
1 tablespoon unbleached all-purpose flour
1-1/2 tablespoon dried Italian herb seasoning
1/8 teaspoon crushed red pepper flakes
1 teaspoon extra virgin olive oil
1/2 cup dry white wine
1/4 teaspoon chicken base
2 garlic cloves, minced
3 plum tomatoes, chopped
1/2 red bell pepper, seeded and chopped
1-1/2 tablespoons balsamic vinegar
- Pound turkey until it is 1/4 inch thick. Combine flour, 1 teaspoon of Italian seasoning and crushed red pepper flakes. Coat turkey cutlets with the flour mixture, shaking off excess.
- Heat oil in a nonstick skillet over high heat until it begins to smoke. Brown turkey on both sides, about 2 minutes per side. Transfer to a warm plate.
- Lower heat to medium-high, and add wine, chicken base and 2 tablespoons water to skillet. Reduce by a third.
- Add garlic, tomatoes with any liquid, bell pepper and remaining 1/2 teaspoon Italian seasoning. Simmer for 10 minutes.
- Add turkey, reheat, drizzle some balsamic vinegar over each cutlet, and serve immediately.
Makes 4 servings
Calories: 190 (11% calories from fat)
Total fat: 2.5g (0g saturated fat)
Dietary fiber: 0g
Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books)