30 minute meals: turkey cutlets with green beans and sweet onion sauce

October 9, 2015

As children, we were constantly being reminded to eat our vegetables. And guess what? Our parents were absolutely right! Vegetables are jam-packed with the vitamins and nutrients that we need to stay healthy. This recipe features green beans, which have more than five times as much beta-carotene as the yellow variety.

30 minute meals: turkey cutlets with green beans and sweet onion sauce

Turkey cutlets with green beans and sweet onion sauce

  • Preparation: 15 minutes.
  • Cooking time: 13 minutes.
  • Serves 4.

Ingredients:

  • 30 ml (2 tbsp) grated orange zest
  • 125 ml (1⁄2 c) freshly squeezed orange juice
  • 10 ml (2 tsp) grated lemon zest
  • 50 ml (1⁄4 c) freshly squeezed lemon juice
  • 45 ml (3 tbsp) honey
  • 2 ml (1⁄2 tsp) freshly ground black pepper
  • 4 skinless turkey breast cutlets (110 g/4 oz each)
  • 2 ml (1⁄2 tsp) salt
  • 500 g (1 lb) green beans
  • 30 ml (2 tbsp) unsalted butter
  • 1 extra-large yellow onion, finely sliced
  • 2 large shallots, sliced
  • 2 large garlic cloves, minced

Instructions:

  1. Whisk orange zest and juice, lemon zest and juice, honey and pepper in a small bowl. Set aside.
  2. Place each cutlet between two sheets of plastic wrap and pound until about one centimetre (1⁄2 inch) thick. Sprinkle both sides with one millilitre (1⁄4 teaspoon) salt.
  3. Half-fill a medium saucepan with water. Add remaining salt and bring to a boil over medium-high heat. Add beans and cook just until they turn bright green, or about three minutes. Drain. Transfer to a platter and keep warm.
  4. Meanwhile, melt butter in a large non-stick frying pan over medium-high heat. Add the onion, shallot and garlic. Sauté for two minutes, or just until the onion is transparent but not brown. Use a slotted spoon to transfer mixture to a plate.
  5. Sauté turkey in same pan, for three minutes on each side. Arrange on top of the platter of beans. Keep hot.
  6. Pour the reserved juice mixture into the pan, add onion mixture and boil two minutes. Spoon over turkey and beans and serve.

Nutritional information to keep in mind

Each serving contains:

  • 315 calories
  • 29 g protein
  • 7 g fat (including 4 g saturated fat)
  • 86 mg cholesterol
  • 37 g carbohydrates
  • 4 g fibre
  • 587 mg sodium

This quick recipe is ideal for the family on the go. Try it tonight for a delicious meal that's sure to impress.

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