I've always tried to eat healthy, but am more concerned about nutrition now than I ever have been. Depending on how I'm feeling, planning meals can be a challenge. How do I balance flavor + nutrition + picky eaters + tummy trouble without having to cook multiple meals?
I've met with a Registered Dietitian available through my company a few times to help offer some suggestions, and it was through her that I got the following recipes.
In honor of Thanksgiving: turkey cutlets and glazed veggies! I loved these recipes because they were delicious and easy to make. The cutlets are low in fat, high in protein, and cook quickly. The vegetables are delicious - and depending upon how well you tolerate vegetables, you can cook them longer to make them easier to digest. Our kids loved the carrots. I happen to love Brussels Sprouts, and they are not only a good source of iron, but an excellent source of vitamins C, K, and A.
**Side note: Please excuse my photography and fine Corelle plates**
Turkey Cutlets with Pancetta
1 1/2 pounds turkey breast cutlets (about 8 cutlets)
1/2 tsp. salt
1/8 tsp. freshly ground black pepper
Cooking spray (I used olive oil mist instead)
1/3 c. thinly sliced pancetta (approx. 1 oz.)
2 TB thinly sliced fresh sage
3/4 c. white wine
1/2 c. fat-free, less-sodium chicken broth
2 T. butter, cut into small pieces
1. Sprinkle turkey evenly with salt and pepper (you could probably omit the salt, as I found the final product a bit salty). Heat a large non-stick skillet over medium heat. Coat pan with cooking spray. Add half of turkey to pan; cook 1 minute on each side or until browned and done. Repeat with remaining turkey; keep warm.
2. Add pancetta and sage to pan; cook 3 minutes or until pancetta is browned, stirring occasionally. Add wine; bring to a boil. Cook until reduced to 1/2 cup (about 3 minutes). Add broth; bring to a boil. Cook until reduced to about 2/3 cup (about 2 minutes). Remove pan from heat; stir in butter. Serve with turkey.
Per serving: Calories 269, Calories from fat 31%, Fat 9.1g, Saturated fat 5g, Protein 43.1g, Carbohydrate 0.8g, Fiber 0.0g, Cholesterol 126mg, Sodium 595mg
Glazed Brussels Sprouts and Carrots
2 pounds baby carrots
2 pounds brussels sprouts, trimmed and scored
6 TB butter
1/3 packed brown sugar
1 TB ground black pepper
1 1/2 c. chicken broth
1. Blanch carrots in a large pot of boiling water until crisp-tender, about 4 minutes. (You can tell they are ready, as the color gets vibrant.) Transfer carrots to a bowl of ice water using a slotted spoon. Return water to a boil. Add sprouts and blanch until crisp-tender, about 5 minutes. Transfer to another bowl of ice water. Drain vegetables, and refrigerate if making ahead.
2. Bring broth, butter, and brown sugar to a boil in a large, heavy skillet ( used the same stock pot I boiled the veggies in to reduce the number of dishes to wash). Stir until sugar dissolves. Boil until reduced by half, about 7 minutes. Can be prepared 6 hours ahead; if making ahead, return to boil before continuing. Add carrots. Cook until almost tender and sauce begins to coat, shaking pan occasionally, about 6 minutes.
Add brussels sprouts and pepper. Cook until heated through (or longer, if your tummy needs it), stirring occasionally, about 4 minutes.
Per serving: Calories 208, Total Fat 9.4 g, Saturated Fat 0 g, Cholesterol 23 mg, Sodium 323 mg, Carbohydrate 29 g, Fiber 7.8 g, Protein 5.7 g. Daily Values: Vitamin A 90%, Vitamin C 100%, Calcium 3%, Iron 8%. Percent Daily Values are based on a 2,000 calorie diet