Turkey Provencal Recipe - Cooking Index
1 1/2 lbs | 681g / 24oz | Turkey fillets |
2 tablespoons | 30ml | Unbleached white flour |
Salt - to taste | ||
Freshly-ground black pepper - to taste | ||
2 teaspoons | 10ml | Olive oil |
1 teaspoon | 5ml | Onion - diced (medium) |
2 | Garlic cloves - minced | |
1 1/2 cups | 93g / 3.3oz | Crushed canned tomatoes |
1 tablespoon | 15ml | Fresh chopped thyme |
1 tablespoon | 15ml | Fresh chopped rosemary |
1/4 cup | 59ml | Sliced black olives |
2 teaspoons | 10ml | Capers |
1/2 cup | 46g / 1.6oz | Minced parsley |
In a ziplock bag, place the turkey fillets with the flour, salt, and pepper. Shake the bag until the turkey fillets are coated with flour.
In a large skillet over medium heat, heat the oil. Add the turkey fillets and saute on each side for 4 minutes. Remove from the skillet.
In the same skillet, saute the onion and garlic for 5 minutes until the onions begin to brown. Add the crushed tomatoes. Bring to a boil. Lower the heat and let simmer for 5 minutes.
Add the turkey, rosemary, thyme, olives, and capers to the skillet. Simmer over low heat for 10 minutes. Add the parsley and serve.
This recipe yields 6 servings. Serving size: 3 to 4 ounces.
Exchanges Per Serving: 4 Very Lean Meat, 2 Vegetable.
Nutrition Facts: Calories 189; Calories from Fat 27; Fat 3g; Saturated Fat 1g; Cholesterol 75mg; Sodium 294mg; Carbohydrates 10g; Dietary Fiber 2g; Sugars 5g; Protein 29g.
Source:
American Diabetes Association at http://www.diabetes.org
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