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Cajun Spiced Veal Cutlets with Broccoli Rice


Cajun Spiced Veal Cutlets with Broccoli Rice

Cajun Spiced Veal Cutlets with Broccoli Rice

Yield

Makes 2 servings

Ingredients

1 cup reduced-sodium chicken broth
2 cups small broccoli florets
1/2 cup instant brown rice
1/2 cup chopped red bell pepper
2 teaspoons Cajun, Creole or blackened seasonings, divided
2 teaspoons all-purpose flour
1 teaspoon olive oil
1 teaspoon butter
8 ounces veal cutlets (1/4 inch thick)

Preparation

  1. Bring broth to a boil in medium saucepan over high heat. Stir in broccoli, rice, bell pepper and 1/2 teaspoon seasonings. Reduce heat to low; cover and simmer 10 minutes or until liquid is absorbed.
  2. Meanwhile, combine flour and remaining 1-1/2 teaspoons seasonings in a resealable food storage bag; set aside.
  3. Heat oil and butter in large nonstick skillet over medium heat 1 minute or until very hot. Add veal to bag with flour mixture; seal bag and shake to coat. Add veal to skillet. Cook 1 minute per side or until golden brown. Transfer veal and rice mixture to serving plates.

Cajun Spiced Turkey Cutlets

Prepare recipe as directed above, substituting 8 ounces of turkey cutlets for veal. Cook 2 minutes per side or until golden brown.

Nutritional Information

Serving Size: 1/2 of total recipe
Fiber 7 g
Carbohydrate 58 g
Cholesterol 105 mg
Saturated Fat 3 g
Total Fat 13 g
Calories from Fat 23 %
Calories 493
Protein 38 g
Sodium 390 mg

Dietary Exchange

Meat 3
Vegetable 3
Starch 3
Fat 1

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