EatSmarter exclusive recipe

Lemon Turkey Schnitzel with Wild Rice

and Green Beans
Average: 4.8 (9 votes)
(9 votes)
Lemon Turkey Schnitzel with Wild Rice

Lemon Turkey Schnitzel with Wild Rice - A low-fat dinner for two

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Health Score:
7,1 / 10
very easy
30 min.

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

1 serving contains
(Percentage of daily recommendation)
Calorie426 kcal(20 %)
Protein37 g(38 %)
Fat8 g(7 %)
Carbohydrates50 g(33 %)
Sugar added3 g(12 %)
Roughage5 g(17 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.4 mg(20 %)
Vitamin K54 μg(90 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin24.1 mg(201 %)
Vitamin B₆1.2 mg(86 %)
Folate50 μg(17 %)
Pantothenic acid2.1 mg(35 %)
Biotin25.2 μg(56 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C23 mg(24 %)
Potassium791 mg(20 %)
Calcium116 mg(12 %)
Magnesium144 mg(48 %)
Iron3.7 mg(25 %)
Iodine8 μg(4 %)
Zinc3.5 mg(44 %)
Saturated fatty acids1.5 g
Uric acid284 mg
Cholesterol75 mg
Complete sugar10 g
Development of this recipe:


3 ½ ozs Wild rice
10 ozs Green beans
1 large lemon
2 Turkey cutlets (about 4 oz each)
1 Tbsp olive oil
3 ozs Vegetable broth
1 tsp brown sugar
How healthy are the main ingredients?
Green beansolive oilsugarsaltlemon

Kitchen utensils

2 Pots (with lid), 1 Wooden spoon, 1 Sieve, 1 Cutting board, 1 Small knife, 1 Citrus juicer, 1 Tablespoon, 1 oven-proof Non-stick pan, 1 Slotted spatula, 1 Measuring cups, 1 Plate, 1 Paper towel

Preparation steps

Lemon Turkey Schnitzel with Wild Rice preparation step 1

Rinse wild rice mixture under cold water, then cook according to package directions in a pot of boiling salted water.

Lemon Turkey Schnitzel with Wild Rice preparation step 2

Meanwhile, rinse and trim green beans. Add to a pot of boiling salted water, cover and cook over medium heat for 8-10 minutes.

Lemon Turkey Schnitzel with Wild Rice preparation step 3

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.

Lemon Turkey Schnitzel with Wild Rice preparation step 4

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.

Lemon Turkey Schnitzel with Wild Rice preparation step 5

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.

Lemon Turkey Schnitzel with Wild Rice preparation step 6

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.