The tanginess of citrus fruit marries well with poultry, especially turkey, which can sometimes be a little light on flavour. Here, pan-fried turkey escalopes are paired with a citrus honey sauce. For a simple accompaniment, steam some new potatoes.
Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada
Place the turkey between sheets of plastic wrap and pound them to flatten to about 5 mm thickness. Set aside.
Melt the margarine in a large frying pan, add the shallots and garlic, and cook, stirring, for 2–3 minutes or until softened but not brown. Remove the shallots and garlic from the pan with a slotted spoon and set aside.
Place the turkey escalopes in the pan, in a single layer, and fry them for 2–3 minutes on each side.
Meanwhile, cook the beans in a saucepan of boiling water for 3–4 minutes or until just tender. Drain and rinse briefly in cold water to stop them cooking. Keep the beans warm.
Mix the honey with the rind and juice of the orange and lemon. Remove the turkey escalopes from the pan and keep hot. Pour the honey mixture into the pan, return the shallots and garlic, and add pepper. Bring to a boil and cook for about 2 minutes, stirring constantly.
Make a pile of beans on 4 plates and place a turkey escalope on top of each pile. Spoon over the citrus honey sauce, and serve.
Pan-fried turkey escalopes with citrus honey sauce variations: Replace the turkey breasts with 4 small boneless duck breasts, about 550 g in total. Remove the skin and all fat from the breasts. Pan-fry for 3 minutes on each side if you like duck a little pink, or a little longer for well-done. For the sauce, use the rind and juice from a pink grapefruit instead of the orange and lemon.
Per serving: 263 calories, 29 g protein, 9 g total fat, 2 g saturated fat, 60 mg cholesterol, 16 g total carbohydrate, 15 g sugars, 3 g fibre, 237 mg sodium
Turkey contains even less fat than chicken, making it one of the lowest fat meats available. Studies have shown a correlation between a regular intake of vitamin C and better lung function in children with asthma.