|Turkey breast cutlets||½ pound|
|All-purpose flour||2 tablespoons|
|Dried thyme||1 teaspoon|
|Freshly ground pepper to taste|
|Canola oil||2 + 1 teaspoons|
|Sliced mushrooms||½ cup|
|Dry white wine||4 ounces|
- Place turkey between 2 layers of plastic wrap and pound with a mallet or the palm of your hand until each piece is ½ inch thick.
- Season turkey with salt. Combine flour, thyme, and pepper on a large plate. Dredge turkey in flour mixture so it is lightly coated.
- Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add mushrooms and sauté 1-2 minutes, until golden brown. Move mushrooms to the sides of the pan, add 1 teaspoon oil to the center, add turkey, and cook 3-4 minutes on each side, until cooked through.
- Remove turkey and add wine to pan. Reduce by half, stirring and removing brown bits off the bottom of the pan to flavor the sauce. Serve mushroom sauce over turkey.
3 very lean meats; 1.5 fats; 1 vegetable
Side Suggestions: Lemony Egg Noodles
Cook 4 ounces egg noodles according to package directions, omitting salt and fat. Toss with 1 teaspoon butter and 1 teaspoon lemon juice. Sprinkle with 1/8 teaspoon salt and freshly ground pepper to taste. Nutrition Info (for ½ of recipe): 235 calories; 41 g carbohydrate; 8 g protein; 4 g fat (1.5 g sat); 1.5 g fiber; 157 mg sodium. Exchanges: 2.5 starches; 0.5 fat.
|Serving Size||½ of recipe|
|Saturated Fat||0.5 g|
|Dietary Fiber||1 g|
A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.
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