Mini Cutlets with Couscous
Mini Cutlets with Couscous - A scavenger hunt for little taste adventurers
Healthy, because
Even smarter
Nutritional values
The low-fat schnitzels taste super spicy even without breading. One portion covers the daily requirement of vitamin K for good bone formation and niacin, which is important for cell division.
The couscous becomes even more colourful - and richer in vitamins - if you additionally mix in 1 large diced pepper or 200 g of corn kernels.
(Percentage of daily recommendation)
| Calorie | 334 cal. | (16 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 15.9 mg | (133 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 30 μg | (10 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 523 mg | (13 %) | ||
| Calcium | 37 mg | (4 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 138 mg | |||
| Cholesterol | 55 mg |
Ingredients
- Ingredients
- 10 small Turkey cutlets (each about 80 grams)
- 6 Tbsps Canola oil (about 60 grams)
- 2 tsps medium-hot Mustard
- 2 tsps Tomato paste
- 1 tsp dried Pizza herb
- salt
- peppers
- 2 lbs whole peeled Tomatoes (from a box; packaged weight)
- 1 lb Couscous
- 2 Tbsps butter (about 30 grams)
Kitchen utensils
Preparation steps
Rinse turkey cutlets, pat dry and place on a large piece of plastic wrap.
Place a piece of plastic wrap over the cutlets and flatten slightly with a meat mallet or heavy skillet.
Remove the plastic wrap, slice cutlets into 30 smaller pieces and place on a rectangular tray.
In a small bowl, mix together the oil, mustard, tomato paste and pizza herb mix to a paste. Season with salt and pepper. Mix the paste with the turkey pieces. Cover and refrigerate at least 1 hour.
Meanwhile, cut up the tomatoes in the package with a knife and spread in a rimmed baking sheet or roasting pan, along with the juices. Lightly season with salt and pepper.
Place the turkey pieces on top of tomatoes and cook under the preheated oven grill or broiler until browned, 6-7 minutes.
Remove the pan briefly from the oven, flip the cutlets and grill or broil for another 5-6 minutes.
In the meantime, combine the couscous with 1 1/2 teaspoons salt and the butter in a preheated large bowl. Boil 900 ml (approximately 3 3/4 cups) of water, pour over the couscous and stir briefly to combine. Cover and allow to swell for about 6 minutes.
Fluff the couscous well with a fork. Divide among plates, top with the cutlets and tomato sauce and serve.
