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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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
- In a small bowl, combine flour, dill, sesame seeds, paprika, salt and pepper; sprinkle all over turkey, patting to coat.
- 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.
- Add broth, Dijon and lemon zest and stir until combined; stir in kale.
- 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.
- Return turkey to skillet in a single layer over top of kale.
- Cover and simmer until turkey is heated through, 1 to 2 minutes.
- 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
- Monounsaturated Fat Content 0 g
- Polyunsaturated Fat Content 1 g