Healthy Recipes

Grilled Turkey Breast With Lemon-sage Sauce
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Turkey breast cutlets 2 (6-ounce)
Juice and zest (grated lemon peel) of ½ lemon
Salt ¼ teaspoon
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
Butter 2 teaspoons

  1. Combine turkey, lemon juice, salt, and pepper in a large zippered bag. Shake to coat turkey and let marinate 15 minutes.
  2. 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.
  3. 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.
  4. 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

Nutrition Facts
Serving Size ½ of recipe
Calories 159
Total Fat 5 g
Saturated Fat 3 g
Sodium 537 mg
Total Carbohydrate 2 g
Dietary Fiber 0 g
Protein 19 g
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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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