Print
ShareThis
Blackened Catfish with Easy Tartar Sauce and Rice
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
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 |
This recipe appears in:
Southern
