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Cajun Spiced Veal Cutlets with Broccoli Rice
Cajun Spiced Veal Cutlets with Broccoli Rice
Yield: Makes 2 servings
Ingredients:
1cup reduced-sodium chicken broth
2cups small broccoli florets
1/2cup instant brown rice
1/2cup chopped red bell pepper
2teaspoons Cajun, Creole or blackened seasonings, divided
2teaspoons all-purpose flour
1teaspoon olive oil
1teaspoon butter
8ounces veal cutlets (1/4 inch thick)
Preparation:
1.Bring broth to a boil in medium saucepan over high heat. Stir in broccoli, rice, bell pepper and 1/2 teaspoon seasonings. Reduce heat to low; cover and simmer 10 minutes or until liquid is absorbed.2.Meanwhile, combine flour and remaining 1-1/2 teaspoons seasonings in a resealable food storage bag; set aside.3.Heat oil and butter in large nonstick skillet over medium heat 1 minute or until very hot. Add veal to bag with flour mixture; seal bag and shake to coat. Add veal to skillet. Cook 1 minute per side or until golden brown. Transfer veal and rice mixture to serving plates.
Cajun Spiced Turkey Cutlets:
Prepare recipe as directed above, substituting 8 ounces of turkey cutlets for veal. Cook 2 minutes per side or until golden brown.
Nutritional Information:
Serving Size: 1/2 of total recipe
Fiber
7 g
Carbohydrate
58 g
Cholesterol
105 mg
Saturated Fat
3 g
Total Fat
13 g
Calories from Fat
23 %
Calories
493
Protein
38 g
Sodium
390 mg
Dietary Exchange:
Meat
3
Vegetable
3
Starch
3
Fat
1
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