Lemon Turkey Schnitzel with Wild Rice
Lemon Turkey Schnitzel with Wild Rice - A low-fat dinner for two
Healthy, because
Even smarter
Nutritional values
This simple yet delicious dinner scores with a whole range of useful nutrients, especially protein and niacin. This vitamin, also known as B3, is important for fat and carbohydrate metabolism and contributes to energy production.
The black wild rice, actually the fruit of a sweet grass species, is rightly considered noble with its nutty taste. Remember: It takes a little longer to cook than normal rice so plan accordingly
(Percentage of daily recommendation)
| Calorie | 426 cal. | (20 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 54 μg | (90 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 24.1 mg | (201 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 50 μg | (17 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 25.2 μg | (56 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 791 mg | (20 %) | ||
| Calcium | 116 mg | (12 %) | ||
| Magnesium | 144 mg | (48 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 284 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 3 ½ ozs Wild rice
- salt
- 10 ozs Green beans
- 1 large lemon
- 2 Turkey cutlets (about 4 oz each)
- peppers
- 1 Tbsp olive oil
- 3 ozs Vegetable broth
- 1 tsp brown sugar
Kitchen utensils
Preparation steps
Rinse wild rice mixture under cold water, then cook according to package directions in a pot of boiling salted water.
Meanwhile, rinse and trim green beans. Add to a pot of boiling salted water, cover and cook over medium heat for 8-10 minutes.
Rinse the lemon in hot water, wipe dry and cut in half. For the garnish, cut 2 slices lemon and set aside on a small plate. Squeeze juice from remaining lemon. Rinse turkey cutlets, pat dry with paper towels and season with salt and pepper.
Heat oil in a non-stick pan and brown the turkey cutlets on both sides, then cook over medium heat until cooked through, 3-4 minutes more on each side.
Remove from heat and place in a preheated oven at approximately 125°F (or lowest setting) to keep warm. Stir in lemon juice, broth, and sugar.
Remove pan from oven and heat over high heat until liquid is syrupy. Drain the rice and green beans, divide among plates with the cutlets and drizzle with lemon sauce. Garnish with lemon slices and serve.
