Turkey Cutlets with Barley and Swiss Chard Recipe

Google+ Pinterest LinkedIn Tumblr +

Nutritious Delicious: Turbocharge Your Favorite Recipes with 50 Everyday SuperfoodsSeeking to bring more grains into our weeknight routine, we wanted to update the traditional chicken-and-rice formula by pairing quick-cooking turkey cutlets with rustic, fiber-packed barley and iron-rich Swiss chard. Since the cutlets cook so quickly, we prepared our barley first, simmering it with aromatics and the chard stems before folding in the chard leaves. To give the turkey bright flavor, we employed a simple trick: We caramelized lemon halves in the cooking oil, infusing it (and thus the cutlets) with flavor. A hint of lemon zest in the barley complemented the lemony oil. And just a half cup of Parmesan added a salty richness, tying the dish together. Do not substitute hulled, hull-less, quick-cooking, or presteamed barley for the pearl barley in this recipe.
1 Heat 2 tablespoons oil in large saucepan over

  • Yield: 4 Servings

Ingredients

  • 3 tablespoons cold-pressed extra-virgin olive oil
  • ¼ cup finely chopped onion
  • 12 ounces Swiss chard, 1 cup chopped stems, leaves cut into 1-inch pieces
  • 1½ cups pearl barley, rinsed
  • 2 garlic cloves, minced
  • 2½ cups homemade or low-sodium chicken broth
  • 1 teaspoon grated lemon zest, plus 1 lemon, halved and seeded
  • 1 ounce Parmesan cheese, grated (½ cup)
  • Salt and pepper
  • 6 (4-ounce) organic turkey cutlets, trimmed of all visible fat
How to Make It
  1. Heat 2 tablespoons oil in large saucepan over medium-high heat until shimmering. Add onion and chard stems and cook until softened, about 5 minutes. Stir in barley and garlic and cook until barley is lightly toasted and fragrant, about 3 minutes.
  2. Stir in broth and bring to simmer. Reduce heat to low, cover, and simmer until barley is tender and broth is absorbed, 20 to 40 minutes.
  3. Fold chard leaves and lemon zest into barley, increase heat to medium-high, and cook, uncovered, stirring gently, until chard is wilted, about 2 minutes. Off heat, stir in ¼ cup Parmesan and season with salt and pepper to taste. Cover to keep warm.
  4. Pat cutlets dry with paper towels and season with salt and pepper. Heat 1 teaspoon oil in 12-inch nonstick skillet over medium-high heat until shimmering. Add lemon halves, cut side down, and cook until browned, about 2 minutes; set aside. Heat remaining 2 teaspoons oil in now-empty skillet until shimmering. Add cutlets to skillet and cook until well browned and tender, about 2 minutes per side. Off heat, squeeze lemon halves over cutlets. Serve with barley mixture, sprinkling individual portions with remaining ¼ cup Parmesan.
Nutrition Facts
Serving Size 1
Nutritional Value Per Serving
Calories
610 kcal
Calories from Fat:
135 kcal
% Daily Value*
Total Fat
15 g
43%
Saturated Fat
2.5 g
13%
Trans Fat
0.0 g
Cholesterol
75 mg
25%
Sodium
780 mg
13%
carbohydrates
63 g
48%
Dietary Fiber
14 g
37%
Sugars
1 g
1%
Protein
57 g
114%
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.

DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years.
Share.

Comments are closed.