This is what I cooked on Monday. I am trying to use other meats then just chicken and let me tell you.. Turkey breasts taste just like chicken... This was really yummy.. the green beans were the best part! :)
Serve with a green salad for a low calorie meal.
• 4 fresh boneless turkey breast cutlets
• 2 tablespoons olive oil, divided
• 8 ounces mushrooms, sliced
• 1 cup sliced onion
• 1/2 cup
• 1 tablespoon chopped parsley
Heat large skillet over high heat until hot; add 1 tablespoon olive oil and turkey. Cook 1 to 2 minutes each side; remove from skillet and keep warm. Add remaining oil, mushrooms and onions to skillet; cook and stir 5 minutes. Reduce heat to low; add wine and simmer uncovered 2 minutes. Return cutlets to skillet, coat with sauce; sprinkle with parsley.
Per Serving: 185 Calories; 8g Fat (43.1% calories from fat); 1g Saturated Fat; 19g Protein; 5g Carbohydrate; 1g Dietary Fiber; 45mg Cholesterol; 165mg Sodium. Exchanges: 2 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fat.
Sautéed Green Beans
Green beans are a must for my holiday table, but instead of making a green bean casserole which can be loaded with fat and sodium, simply sauté your beans with a little heart-healthy olive oil and some shallots.
Cook Time: 7 minutes
Ingredients:
- 1 1/2 pounds green beans, trimmed
- 1 tbsp olive oil
- 1 tbsp minced shallots
- Freshly ground black pepper
Preparation:
Simmer green beans in a large saucepan for 3 minutes until crisp-tender. Remove from heat, drain, then plunge beans into ice-cold water to stop the cooking process and retain color. Heat skillet with oil. Add garlic and gently sauté for one minute. Add blanched green beans and sauté for three minutes. Stir in lemon zest and serve.
Serves 6-8
Per Serving: Calories 63, Calories from Fat 21, Total Fat 2.4g (sat 0.3g), Cholesterol 0mg, Sodium 7mg, Carbohydrate 8.3g, Fiber 3.9g, Protein 2.1g
Turkey Meatballs in Wine Sauce Recipe
1 egg white
1 cup soft bread crumbs
1/2 cup finely chopped onion
2 tablespoons skim milk
1/2 teaspoon salt
1/4 teaspoon dried thyme, crushed
1 pound ground raw turkey breast
2 cups sliced fresh mushrooms
1 cup water
2 tablespoons cornstarch
1 tablespoon instant chicken bouillon granules
1/3 cup dry white wine
2 tablespoons snipped fresh parsley
2 cups hot cooked noodles
Dash pepper
Nonstick spray coating
In a medium mixing bowl stir together egg white, soft bread crumbs, ¼ cup of the onion, milk, salt, thyme, and pepper. Add turkey; mix well. Shape mixture into 1-inch meatballs.
Spray a 13x9x2-inch baking pan or baking dish with nonstick spray coating. Place meatballs in the baking pan or dish. Bake, uncovered, in a 350° oven for 30 to 35 minutes or till meatballs are no longer pink. Drain any juices; cool meatballs. Then, cover and chill meatballs for 2 to 24 hours.
Before serving, spray a cold large skillet with nonstick spray coating. Add mushrooms and remaining ¼ cup onion. Cook till mushrooms and onions are tender. Stir together water, cornstarch, and bouillon granules. Carefully add cornstarch mixture to mushroom mixture in skillet. Cook and stir till thickened and bubbly. Add chilled meatballs and wine; heat through. Stir in parsley. Serve over hot cooked noodles.
Makes 5 servings.
Nutritional Information per serving:
20g protein, 30g carbohydrate, 7g fat, 71mg cholesterol, 544mg sodium, 221mg potassium
This week I am going to cook Catherine's Lemon Orzo Chicken.. it sounds yummy.. and Balsamic Chicken with Spinach. I actually think I am not going to out the spinach in it. James really doesn't like spinach and I'm not much on cooked spinach.. but it sounds yummy other then that!
Balsamic Chicken with Baby Spinach
Ingredients
- 1 tablespoon olive oil
- 3 cloves garlic, chopped
- 2 (8-ounce) boneless, skinless chicken
breasts, halved - 8 ounces baby spinach
- 2 tablespoons balsamic vinegar
- 1/3 cup low-sodium chicken broth
- 1 cup low-sodium canned chopped tomatoes with juice
- 2 cups whole wheat couscous, cooked
Directions
Heat a large saute pan over medium-high heat. Add the olive oil and heat. Add the garlic and cook for 1 minute. Add the chicken and cook about 4 minutes per side, or until cooked through and juices run clear. Remove the chicken and set aside. To the same pan, add the spinach and cook just until wilted, about 1 to 2 minutes. Remove from the pan and set aside. Lower the heat to medium and add the balsamic vinegar and chicken broth to the pan and stir, scraping the bottom of the pan to remove any browned bits. Add the tomatoes, bring to a simmer and cook 3 to 5 minutes.
Place the couscous in a serving bowl. Top with the spinach, chicken and balsamic-tomato sauce.
I saw this next recipe on the food network's web page it sounds good but I have no clue what broccoli rabe is .. So i'm not going to add that. I am just going to use ground turkey meat!
Red-Wine Spaghetti with Broccoli Rabe
ngredients
- 1 3/4 pounds broccoli rabe, thick stems discarded
- 1 pound spaghetti
- 1 bottle red wine (750 ml - preferably Zinfandel)
- 1 teaspoon sugar
- 1/3 cup extra-virgin olive oil
- 4 garlic cloves, finely chopped (2 tablespoons)
- 1 teaspoon dried hot red pepper flakes
- 3/4 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 cup grated Parmigiano-Reggiano
Directions
Cut broccoli rabe into 1-inch wide florets. Blanch in a 6 to 8 quart pot of boiling salted water, uncovered, 2 minutes. Transfer with slotted spoon to a large colander to drain, reserving broccoli-cooking liquid in pot, then transfer broccoli to a bowl.
Return cooking liquid to a boil and cook spaghetti, stirring occasionally, 5 minutes (pasta will not be fully cooked). Reserve 1 cup of pasta water and drain pasta in colander and return empty pot to stovetop. Add wine and sugar to pot and boil vigorously 2 minutes until liquid is reduced a bit. Add spaghetti and shake pot to prevent pasta from sticking. Gently stir with tongs until coated and boil over high heat, stirring occasionally, until most of the liquid is absorbed, about 6 minutes (pasta will be al dente). Immediately after adding spaghetti to wine mixture, cook garlic and red pepper flakes in the olive oil in a large, deep skillet over moderately low heat, shaking skillet occasionally, until garlic is pale golden, about 5 minutes. Add broccoli, salt, and pepper and cook, stirring, 1 minute. Add 1/2 cup of reserved pasta water.
Pour broccoli into skillet with the spaghetti mixture and carefully toss with tongs to combine (skillet will be very full). Cook while stirring, about 2 minutes. Remove from heat, season with freshly ground black pepper and drizzle with a bit of olive oil. Stir in the grated cheese. Serve immediately.
I'll let you know how this week goes!!
