Monday, October 21, 2013

Turkey Cutlets with Lemon-Caper Sauce

This dinner was really easy, healthy and delicious. It is great for a weeknight due to how quick it is.  I made wild rice to go with it, and I made it in advance (in the morning) since it takes a good hour to cook, and just reheated it right before I was ready to serve the turkey.  I also made some simple roasted asparagus by snapping off the woody ends, tossing it with some olive oil, salt and pepper, and then roasting it on a baking sheet in a 400 degree oven for 25 minutes. I just popped the asparagus in the preheated oven right before I started preparing the turkey, and everything was ready less than 30 minutes later!  The best part of this meal is that my 2 year old son, Charlie, loved it, so we will be making this again for sure.

Turkey Cutlets with Lemon-Caper Sauce

Serves 4


1/3 cup all-purpose flour
1/2 tsp salt
1/2 tsp pepper
1 pound extra lean turkey breast cutlets
4 Tbsp olive oil, divided
1/2 cup dry white wine
3 Tbsp fresh lemon juice
2 garlic cloves, minced
2 Tbsp capers
Chopped fresh parsley and lemon wedges for garnishing


1. Combine flour, salt and pepper in shallow bowl. Dredge turkey in flour mixture.

2. Heat 3 Tbsp olive oil in large skillet over medium-high heat; cook turkey for 1 1/2 - 2 minutes per side, or until golden. Keep warm on serving dish while preparing the remaining turkey.

3. Add wine, lemon juice and remaining 1 Tbsp olive oil to skillet, strring to loosen particles in skillet. Cook for 2 minutes, or until heated through thoroughly.

4. Stir in garlic, parsley and capers; spoon over turkey. Garnish and serve.

(Recipe adapted from

What are the nutritional benefits of this meal? Turkey breast cutlets are low in fat and very high in protein. Just one 4oz turkey cutlet provides 28g of protein! Turkey is also a great source of iron. Olive oil contains monounsaturated fatty acids, which have been shown to help lower bad cholesterol (LDL), raise good cholesterol (HDL), and aid in blood sugar control. Garlic contains flavonoids (a type of antioxidant), and is a great source of vitamins C and B6, and the mineral manganese. Capers are a rich source of the  flavonoid (antioxidant) compounds rutin and quercetin. Wild rice is a great source of protein and antioxidants, as well as vitamins A, C and E. Asparagus is high in vitamin K and is also a great source of vitamin A, folate and iron.

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