Tuesday, November 20, 2012

Turkey Cutlets with Pancetta and Glazed Brussels Sprouts and Carrots

As I've mentioned, I love to cook. Having kids has drastically changed the menu offerings in our house as well as the complexity of the meals. (Actually, our unwelcome house guest, Crohn's, has done that, too.) But mealtime is family time at our house and cooking for my family makes me feel so connected to them; so maternal. It fulfills me in so many ways - and so I try and cook at least one really good, unrushed meal a week. Food for the soul, so to speak.

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

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