Wednesday, March 29, 2006

Turkey Pomodoro


Turkey Pomodoro
  • 2 Tbs. whole-wheat flour (*see notes below)
  • 1 tsp. garlic powder
  • salt & pepper to taste
  • 8 turkey breast cutlets
  • 1 Tbs. olive oil
  • 1/2 c. chicken broth
  • 1/2 c. white wine
  • 2 Tbs. lemon juice
  • 1/2 c. tomatoes, chopped
  • 1/2 tsp. basil
  • 1 Tbs. butter
In a large ziplock back, place the flour, garlic powder, salt & pepper. In turn, drop the turkey cutlets into the bag and shake to coat in the flour mixture.

In a frying pan, heat the olive oil over med-high heat. Saute the turkey until lightly browned. Take out of pan and keep warm (I place mine in the oven set on warm).

Add the chicken broth and wine to the pan, deglazing with a whisk. Add the tomatoes, basil & lemon juice to the broth. Bring to a simmer and reduce a bit. When the sauce is almost done (the tomotoes are soft), add the butter and mix into the sauce. Place the cutlets back in and allow them to warm completely. Serve with the sauce on top.

For us, I cooked up a small amount of low-carb (Dreamfield) pasta, and served the turkey over top the pasta, and spooned just about 2 Tbls. of the sauce and it was just perfect. Not too much pasta (I used 1/2 a serving, so 2-1/2 net carbs), and the turkey didn't get lost in the pasta taste. I also served it with some canned green beans (didn't have any fresh). I used fresh basil, which equated to 2 good-sized leaves. For the turkey, I bought 2 turkey tenderloins, and sliced them in half lengthwise & then throughwise (made into quarters) to make cutlets. This would also be GREAT with chicken, and I'll do it with those next time.

I also noticed, as I was putting my whole-wheat flour back, that the soy flour is only 5 net carbs, so that would have cut this recipe carb count drastically, and so I'll try it with that next time as well. Even with that, this had GREAT numbers!

257 cal; 8g fat; 35g protein; 5g carb; 1g dietary fiber; 98mg cholesterol; 353mg sodium.