Herbed Turkey Scallopine with Lemon Dijon Kale

Fresh dill and Dijon pack this turkey scallopine with mouthwatering flavor, while kale provides both a fiber and antioxidant boost. It's a balanced meal with less than 200 calories per serving!
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Herbed Turkey Scallopine with Lemon Dijon Kale image
  • Duration
  • Cook Time
  • Prep Time
  • 6Servings

Ingredients

  • 3 tbsp whole-wheat flour
  • 2 tbsp chopped fresh dill
  • 2 tsp sesame seeds
  • 1/2 tsp paprika
  • 1/4 tsp each sea salt and fresh ground black pepper
  • 1 lb turkey breast scallopine, cut into 6 pieces
  • Olive oil cooking spray
  • 1/2 red onion, thinly sliced
  • 2 cloves garlic, thinly sliced
  • 2 1/2 cups low-sodium chicken broth
  • 1 1/2 tbsp grainy or Dijon mustard
  • 1 1/2 tsp lemon zest
  • 8 cups sliced kale leaves (in ribbons), tough stems removed
  • 1/3 cup sliced or chopped toasted hazelnuts, optional

Preparation

  1. In a small bowl, combine flour, dill, sesame seeds, paprika, salt and pepper; sprinkle all over turkey, patting to coat.
  2. Mist a large, heavy skillet with cooking spray and heat on medium. In 2 batches, add turkey and cook, turning once, until lightly golden and just cooked through, 3 to 4 minutes total per batch. Transfer to a plate. Wipe out skillet and mist with cooking spray; return to stove top on medium. Add onion and garlic and saute, stirring frequently, until softened, about 2 minute.
  3. Add broth, Dijon and lemon zest and stir until combined; stir in kale.
  4. Bring to boil on medium-high, then reduce heat to medium-low, cover and simmer until kale is tender and sauce has thickened slightly, 3 to 4 minutes.
  5. Return turkey to skillet in a single layer over top of kale.
  6. Cover and simmer until turkey is heated through, 1 to 2 minutes.
  7. Divide turkey and kale among serving plates and sprinkle with hazelnuts, if desired.

Nutrition Information

  • Serving Size: 1 piece of turkey scallopine and 1 1/4 cups kale mixture
  • Calories: 170
  • Carbohydrate Content: 8 g
  • Cholesterol Content: 47 mg
  • Fat Content: 5 g
  • Fiber Content: 2 g
  • Protein Content: 23 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 240 mg
  • Sugar Content: 1 g
  • Polyunsaturated Fat Content: 1 g

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