Zesty Lemon Basil Turkey Cutlets
1/2 teaspoon dried basil
1/4 teaspoon seasoned salt
2 tablespoons lemon juice
2 tablespoons canola oil
large zip-top bag
1 pound turkey breast cutlets
1. Place seasoned salt, basil, lemon juice, and canola oil in zip-top bag; seal tightly and shake to blend. Add turkey, seal tightly, and knead bag to evenly coat turkey. Set aside 5 minutes to marinate. (Wash hands.)
CALORIES (per 1/4 recipe) 224kcal; FAT 13g; CHOL 60mg; SODIUM 143mg; CARB <1g; FIBER <1g; PROTEIN 24g; VIT A 0%; VIT C 6%; CALC 0%; IRON 0%
1 (6-ounce) box Mexican fiesta rice (10-minute variety)
2 cups tomato juice
1/2 cup water
1. Stir all ingredients together in medium saucepan. Bring to boil over medium-high heat.
CALORIES (per 1/4 recipe) 153kcal; FAT <1g; CHOL 0mg; SODIUM 670mg; CARB 34g; FIBER 1g; PROTEIN 4g; VIT A 4%; VIT C 29%; CALC 4%; IRON 8%
1 (12-ounce) bag broccoli florets
1/3 cup water
1/2 tablespoon butter
1/2 teaspoon seasoned salt
pepper, to taste
1. Place broccoli and water in microwave-safe bowl; cover and microwave on HIGH 4 minutes.
2. Drain; stir in remaining ingredients. Serve.
CALORIES (per 1/4 recipe) 38kcal; FAT 1g; CHOL 4mg; SODIUM 227mg; CARB 4g; FIBER 2g; PROTEIN 3g; VIT A 50%; VIT C 133%; CALC 4%; IRON 4%
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Recipe Version poul0007