Good for the Heart

Simple Dietary Recipes - Good for the Heart



What You'll Need:

  • ~ 1/4 cup all-purpose flour and 2 teaspoons all-purpose flour, divided use
  • ~ 1 1/2 teaspoons salt-free all-purpose seasoning blend
  • ~ 2 large egg whites
  • ~ 1/4 cup fat-free milk
  • ~ 1/2 cup plain dry bread crumbs
  • ~ 1 pound boneless, skinless turkey breast, cut crosswise into 4 slices, or 4 turkey breast cutlets (about 4 ounces each), all visible fat removed, slices or cutlets pounded to 1/2-inch thickness
  • ~ Cooking spray
  • ~ 1 tablespoon canola or corn oil
  • ~ 1/4 cup fat-free half-and-half
  • ~ 1/3 cup fat-free, low-sodium chicken broth
  • ~ 1/8 teaspoon pepper

Cooking Instructions

1. In a medium shallow dish, stir together 1/4 cup flour and the seasoning blend. In a medium bowl, whisk the egg whites for about 30 seconds, or until frothy. Whisk in the milk. Put the bread crumbs in another medium shallow dish. Set the flour mixture, egg white mixture, bread crumbs, and a large plate in a row, assembly-line fashion.

2. Dip one piece of turkey into the flour mixture, turning to coat and gently shaking off any excess. Dip into the egg white mixture, turning to coat and letting any excess drip off. Dip into the bread crumb mixture, coating lightly to make sure you have enough for each piece and gently shaking off any excess. Transfer to the plate. Repeat with the remaining turkey. Sprinkle any remaining bread crumb mixture over the turkey. Lightly spray both sides of the turkey with cooking spray.

3. In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the turkey for 4 minutes on each side, or until no longer pink in the center. Transfer the turkey to plates, leaving any pan drippings in the skillet. Reduce the heat to medium.

4. Meanwhile, in a small bowl, whisk together the half-and-half and remaining 2 teaspoons flour (the mixture may be slightly lumpy). Whisk in the broth and pepper. Pour into the pan drippings, scraping to dislodge any browned bits. Cook for 1 minute, whisking constantly. Spoon the gravy over the turkey.

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