It’s easy to make your own scaloppine at home. Buy a skinless, boneless turkey breast and slice very thinly, following the grain. For best health purposes and to make cooking easier, make sure that each slice weighs roughly about the same, namely 5 to 6 ounces. If using frozen turkey, it’s not necessary to fully thaw it before slicing. Defrost it half way and then slice – it’s much easier this way.
Prep time: 5 minutes II Cook time: 12 minutes II Serves 6 (2/3 cup each)
- 3/4 cup fresh bread crumbs or panko bread crumbs
- 2 tbsp finely grated lemon zest
- 1 tbsp grated Parmesan cheese
- 1-1/2 tsp each dried thyme and dry mustard
- 1/4 tsp salt
- Pinch of ground black pepper
- 1 egg
- 6 pieces turkey scaloppine (each about 5 oz)
- 3 tbsp olive oil
- 12 lemon wedges for garnish
- In a large flat bowl, combine bread crumbs, lemon zest, Parmesan, thyme, mustard, salt and black pepper.
- In a separate bowl, beat egg until broken up.
- One piece at a time, coat turkey scaloppine in egg. Then coat each side with bread crumbs, pressing so coating adheres well.
- Heat 2 tbsp oil in a large non-stick skillet set over medium-high heat. Add 3 pieces of breaded scaloppine. Cook, turning once, until no longer pink inside, about 6 minutes. Remove to a plate. Repeat with 3 remaining scaloppine, add remaining oil if necessary.
- Serve with lemon wedges and Spicy Smoky Succotash (recipe below).
Nutritional analysis per serving: Calories 270; Protein 35g; Carbohydrate 11g; Fat, total 10g; Fat, saturated 1.5g; Fat, trans 0g; Cholesterol 85mg; Fibre 1g; Sodium 340 mg.
Spicy Smoky Succotash
Prep time: 15 minutes II Cook time: 15 minutes II Serves 6 (2/3 cup each)
- 2 tbsp olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 cups cooked corn kernels, fresh or frozen
- 2 cups cherry tomatoes, halved
- 2 cups cooked lima or fava beans, fresh or frozen
- 1 sweet red pepper, cored and chopped
- 1/2 tsp salt
- pinch of black pepper
- 2 tbsp light sour cream
- 2 tbsp lime juice
- 2 tsp chopped chiplotles in adobo sauce
- 1/4 cup chopped fresh coriander leaves
- Heat oil in a large skillet set over medium heat. Add onion and garlic; cook stirring for 3 minutes. Add corn, tomatoes, lima beans, red pepper, salt and pepper. Cook, stirring, until vegetables are tender and juices have been released, 5 to 7 minutes. Stir in sour cream, lime juice and chipotles for 3 minutes. Stir in coriander.
Nutritional analysis per serving: Calories 190; Protein 7g; Carbohydrate 30g; Fat, total 6g; Fat, saturated 1g; Fat, trans 0g; Cholesterol 0mg; Fibre 5g; Sodium 240mg.
– from the book, “Mindfull, Over 100 Delicious Recipes for Better Brain Health”, by Carol Greenwood, PhD, Daphna Rabinovitch, and Joanna Gryfe.