Recipe of the month
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Velvet Turkey and Herbs
Serves 4; 2/3 cup per serving
- 1 pound turkey breast tenderloins or boneless, skinless chicken breasts, all visible fat removed Vegetable oil spray
- 1/4 cup chopped shallots or onion
- 1/2 teaspoon bottledminced garlic
- 2 tablespoons all-purpose flour
- 1 1/4 cups fat-free evaporatedmilk
- 1 tablespoon snipped fresh oregano or 1/2 teaspoon dried oregano, crushed
- 1 tablespoon snipped fresh parsley
- 1 teaspoon snipped fresh basil or 1/4 teaspoon dried basil, crushed
The velvety cream sauce may taste rich, but don't worry. It's made with fat-free evaporated milk, which adds richness without fat. Serve over hot cooked orzo, small pasta shaped like rice, or brown rice.
Cut turkey or chicken into bite-size pieces.
Spray a skillet with vegetable oil. Place over medium-high heat. Add turkey or chicken, shallots or onion, and garlic to hot skillet. Cook 3 to 4 minutes, or until turkey or chicken is tender and no longer pink in center.
Stir flour into mixture in skillet. Add remaining ingredients. Cook and stir until thickened and bubbly, about 3 minutes. Cook 1 minute more, stirring constantly.
Nutrition Analysis (per serving): 211 Calories; 1.5 g Total Fat; 0.5 g Saturated Fat; 0.0 g Trans Fat; 0.5 g Polyunsaturated Fat;
0.0 g Monounsaturated Fat; 80mg Cholestrol; 144mg Sodium; 14 g Carbohydrates; 0 g Fiber; 9 g Sugar; 34 g Protein
Source: American Heart Association Cookbook