Sweet & Savory Cutlets

Sweet & Savory Cutlets

Miso is usually associated with Japanese cuisine, but here we’ve appropriated it to lend a decidedly un-Japanese sauce a rich taste. Garnish with fresh parsley and serve with brown basmati rice.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy Low Calorie Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
2 30 min 30 min

Directions

Ingredients

  • 1/2 cup water
  • 1/4 cup orange juice
  • 2 tablespoon dry sherry, or Madeira (see Note)
  • 1 tablespoon miso, preferably dark (see Note)
  • 4 pitted prunes, diced
  • 1/2 teaspoon dried rosemary
  • 2 tablespoon all-purpose flour
  • 8 ounces turkey cutlets
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 4 teaspoons extra-virgin olive oil, divided
  • 1 small shallot, chopped
  • 4 ounces white or cremini mushrooms, thickly sliced (2 cups)

Cooking Instruction

Step 1

Combine water, orange juice, sherry (or Madeira) and miso in a medium bowl; whisk until smooth. Add prunes and rosemary; set aside.

Step 2

Place flour in a shallow dish. Season turkey with salt and pepper and lightly dredge in the flour, shaking off excess.

Step 3

Heat 2 teaspoons oil in a medium skillet over medium-high heat. Add the turkey and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm. 4.Heat the remaining 2 teaspoons oil in the pan over medium heat. Add shallot and mushrooms; cook, stirring, until browned, 3 to 5 minutes. Add the miso mixture; cook, stirring, until slightly thickened, 2 to 3 minutes.

Step 4

Reduce heat to low and return the turkey and any accumulated juices to the pan. Simmer gently, spooning sauce over turkey, until heated through, about 1 minute.


Nutrition

  • Serving: Per serving
  • Calories: 334
  • Carbohydrates: 25g
  • Fat: 11g
  • Protein: 32g
  • Dietary Fiber: 2g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 7g
  • Cholesterol: 45mg
  • Potassium: 479mg
  • Sodium: 430mg
  • Exchanges: 1 fruit, 1 vegetable, 4 very lean meat, 2 fat
  • Carbohydrate Servings: 112