Heart-Smart_Recipes_2016_

Heart-Smart Recipes 49

Turkey Cutlets with Barley
SERVINGS 6 (1 turkey breast slice +

(^2) ⁄ 3 cup barley mixture each)
START TO FINISH 30 minutes
2 tsp. olive oil
6 1 ⁄ 2 -inch-thick turkey breast slices
(cutlets) (about 1^1 ⁄ 2 lb.)
3 cups sliced fresh buton or
cremini mushrooms
(^1) ⁄ 2 cup chopped onion
(^1) ⁄ 2 cup chopped carrot
(^1) ⁄ 2 cup chopped red sweet pepper
2 cups reduced-sodium chicken
broth
1 cup quick-cooking barley
2 tsp. snipped fresh oregano or
thyme, or 1 tsp. dried oregano or
thyme, crushed
(^1) ⁄ 2 tsp. lemon zest
(^1) ⁄ 4 tsp. black pepper
Salt
Lemon wedges (optional)

1. In an extra-large nonstick skillet
   heat 1 teaspoon of the oil over medium-
   high heat. Add turkey and cook 4 to
   8 minutes or until browned and no
   longer pink, turning once. Remove
   turkey from skillet.


2. Add the remaining 1 teaspoon oil to
   the skillet. Add the next four ingredients
   (through sweet pepper); cook and stir
   3 to 4 minutes or until tender. Stir in
   broth, barley, and dried oregano (if
   using). Bring to boiling; reduce heat.
   Cover and simmer 10 to 12 minutes or
   until barley is tender and liquid is nearly
   absorbed.


3. Stir in fresh oregano (if using), lemon
   zest, and black pepper. Return turkey to
   skillet. Cover and cook 1 to 3 minutes or
   until heated through. Season to taste
   with salt and additional black pepper. If
   desired, sprinkle each serving with
   additional fresh oregano or thyme and
   serve with lemon wedges.

PER SERVING: 241 CAL. | 4 G TOTAL FAT
(1 G SAT. FAT) | 50 MG CHOL.
318 MG SODIUM | 23 G CARB. | 4 G FIBER
3 G SUGARS | 31 G PRO.

Hungarian-Style Pork Paprikash
SERVINGS 6 (1^1 ⁄ 3 cups each)
START TO FINISH 30 minutes
2 Tbsp. all-purpose flour
1 Tbsp. paprika

(^1) ⁄ 4 tsp. black pepper
(^1) ⁄ 4 tsp. cayenne pepper
1 lb. pork tenderloin, trimmed and
cut into 1-inch cubes
1 Tbsp. olive oil
2 medium carrots
2 14.5-oz. cans fire-roasted diced
tomatoes, undrained
1 8-oz. can no-salt-added
tomato sauce
1 medium yellow sweet pepper, cut
into thin strips (1 cup)
8 oz. dried whole grain fetuccine
(^1) ⁄ 4 cup light sour cream or plain
Greek fat-free yogurt
Snipped fresh parsley (optional)

1. In a resealable plastic bag combine
   the first four ingredients (through
   cayenne pepper). Add the pork; seal bag.
   Toss to coat pork with flour mixture. In
   a large skillet heat oil over medium-high
   heat. Add pork; cook and stir about
   5 minutes or until browned on all sides.
   2. Cut carrots in half crosswise. Cut
   each piece lengthwise into quarters,
   making a total of 16 carrot sticks. Add
   carrots and the next three ingredients
   (through sweet pepper) to skillet; stir
   to combine. Bring to boiling; reduce
   heat. Cover and simmer 10 minutes,
   stirring occasionally.
   3. Meanwhile, cook pasta according to
   package directions; drain. Add pasta to
   pork mixture in skillet; toss to combine.
   Top each serving with sour cream and,
   if desired, sprinkle with parsley.
   PER SERVING: 315 CAL. | 6 G TOTAL FAT
   (1 G SAT. FAT) | 52 MG CHOL.
   379 MG SODIUM | 44 G CARB. | 8 G FIBER
   9 G SUGARS | 23 G PRO.

HUNGARIAN-STYLE

PORK PAPRIKASH