|Turkey breast cutlets||2 (6-ounce)|
|Juice and zest (grated lemon peel) of ½ lemon|
|Freshly ground pepper to taste|
|Dry white wine (or substitute chicken broth)||1/3 cup|
|Reduced-sodium chicken broth||1/3 cup|
|Fresh chopped sage||1 tablespoon|
- Combine turkey, lemon juice, salt, and pepper in a large zippered bag. Shake to coat turkey and let marinate 15 minutes.
- Prepare the outdoor grill or grill pan, if cooking indoors. Remove turkey from marinade and grill over medium-high heat about 3-4 minutes on each side, until golden brown and cooked through. Remove from heat.
- Meanwhile, bring wine and broth to boil in a small saucepan over medium-high heat. Add lemon peel and sage, reduce heat, and simmer about 10 minutes to reduce. Remove from heat and add butter, whisking until melted.
- Spoon sauce over turkey and serve immediately.
4 very lean meats; 1 fat
Side Suggestions: Sautéed Green Beans With Lemon and Garlic
Heat 2 teaspoons olive oil over medium-high heat in a medium skillet. Toss in 2 cups of trimmed green beans, juice of ½ lemon, and 1 clove minced garlic, and sauté 5-7 minutes, or until desired tenderness is reached. Sprinkle with 1/8 teaspoon salt and serve. Nutrition Info (for ½ of recipe): 74 calories; 8 g carbohydrate; 2 g protein; 4.5 g fat (0.5 g sat); 3.5 g fiber; 152 mg sodium. Exchanges: 1 vegetable; 1 fat.
Side Suggestions: Brown Rice Pilaf
|Serving Size||½ of recipe|
|Saturated Fat||3 g|
|Dietary Fiber||0 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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