Cajun Spiced Veal Cutlets with Broccoli Rice
the Editors of Publications International, Ltd.
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
- 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.
- Meanwhile, combine flour and remaining 1-1/2 teaspoons seasonings in a resealable food storage bag; set aside.
- 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 |
| Calories | 493 |
| Calories from Fat | 23 % |
| Total Fat | 13 g |
| Saturated Fat | 3 g |
| Cholesterol | 105 mg |
| Carbohydrate | 58 g |
| Fiber | 7 g |
| Protein | 38 g |
| Sodium | 390 mg |
Dietary Exchange
| Starch | 3 |
| Vegetable | 3 |
| Meat | 3 |
| Fat | 1 |
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