The 150 Healthiest 15-Minute Recipes on Earth by Jonny Bowden Page B
Authors: Jonny Bowden
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turkey doesn’t have to be just for holidays. In addition to vitamin C, oranges contain both calcium and 3.4 grams of fiber. The taste of this dish is warm and sweet with an exotic hint of Indian spices from the curry and cumin. Note: These fillets travel well; take a couple in a lunchbox or wrap one in a big lettuce leaf for a delicious, flavorful low-carb “sandwich.”
Ingredients
1/2 teaspoon salt
3/4 teaspoon curry powder
1/4 teaspoon ground cumin
4 turkey cutlets (6 ounces or 170 g each)
1 teaspoon almond or coconut oil
1/4 cup (80 g) juice-sweetened apricot spread (we like Polaner’s All Fruit with Fiber)
1/3 to 1/2 cup (80 to 160 ml) prepared orange juice (or fresh squeezed)
1/2 teaspoon dried ginger
Small pinch ground cardamom, optional
1 teaspoon orange zest, optional
In a small cup, mix together the salt, curry powder, and cumin, and sprinkle evenly over the turkey cutlets with your fingers, rubbing to distribute if necessary. Heat the oil in a large skillet over medium-high heat. Add the turkey cutlets in a single layer and cook for 1 to 3 minutes per side or until just cooked through. Remove the turkey cutlets, set aside, and reduce the heat to medium.
Add the jam, orange juice, ginger, and cardamom, if using, and whisk together, deglazing the pan for 1 to 2 minutes or until smooth, stirring in any juices produced by the resting turkey cutlets. Stir in the zest, if using, and spoon over the warm fillets.
Yield : 4 servings
Per Serving : 286 Calories; 12g Fat (39.0% calories from fat); 28g Protein; 15g Carbohydrate; trace Dietary Fiber; 91mg Cholesterol; 355mg Sodium
From Chef Jeannette
To Complete the Meal : Serve the glazed cutlets over orange brown rice on a bed of dark salad greens. To make orange brown rice: prepare 2 cups (330 g) of frozen cooked (or parboiled) brown rice (we like Trader Joe’s) according to the package directions, and stir 1 teaspoon butter, 1/4 teaspoon salt, 1 tablespoon (15 ml) melted frozen orange juice concentrate, and 3/4 teaspoon orange zest into the hot rice until well incorporated. Sprinkle the turkey and rice with a small amount of toasted, sliced almonds, if desired.
Variation Tip : For a reduced-cholesterol, vegetarian version of this dish, substitute four 1/2-inch (0.7 cm) slices of pressed and drained extra-firm tofu for the turkey. Just increase the coconut or almond oil to 1 tablespoon (15 ml) and reduce the heat to medium when you cook the tofu “cutlets.” Follow the rest of the directions as indicated.
Terrific Teriyaki Turkey and Glass Noodles in No Time
From Dr. Jonny : You can use either ground beef or turkey for this recipe, but choose grass-fed beef or organic turkey! Both taste great and go beautifully with the light glass noodles, flavored with ginger and garlic and sweetened with maple syrup. This delicious dish satisfies on so many levels. The clear glass noodles give you something to chew on without knocking your blood sugar through the roof. The beef (or turkey) mixed with edamame beans gives you a ton of protein; the garlic, red peppers, and ginger inject just the right degree of spice; and just for good measure, the carrots provide a rich helping of vitamin A, potassium, beta-carotene, and the eye-supporting nutrients lutein and zeaxanthin. Strongly recommended: Follow Chef’s Jeannette’s advice and pair with her mineral-rich salad for the perfect meal!
Ingredients
4 ounces (115 g) glass noodles (also called cellophane noodles or clear bean threads) *
1 pound (455 g) lean ground turkey (or leanest ground beef)
2 teaspoons prepared garlic (or 4 cloves, minced)
1 cup (110 g) prepared shredded carrots (or prepared diced red peppers)
1/4 cup (60 ml) low-salt tamari
2 tablespoons (28 ml) sherry
2 tablespoons (40 g) maple syrup
2 tablespoons (28 ml) water
1 1/2 teaspoons ground ginger (or 1 1/2 tablespoons [9 g] prepared minced ginger)
1/4 teaspoon red pepper flakes, or to taste, optional
2 cups (236 g) shelled, precooked
Ingredients
1/2 teaspoon salt
3/4 teaspoon curry powder
1/4 teaspoon ground cumin
4 turkey cutlets (6 ounces or 170 g each)
1 teaspoon almond or coconut oil
1/4 cup (80 g) juice-sweetened apricot spread (we like Polaner’s All Fruit with Fiber)
1/3 to 1/2 cup (80 to 160 ml) prepared orange juice (or fresh squeezed)
1/2 teaspoon dried ginger
Small pinch ground cardamom, optional
1 teaspoon orange zest, optional
In a small cup, mix together the salt, curry powder, and cumin, and sprinkle evenly over the turkey cutlets with your fingers, rubbing to distribute if necessary. Heat the oil in a large skillet over medium-high heat. Add the turkey cutlets in a single layer and cook for 1 to 3 minutes per side or until just cooked through. Remove the turkey cutlets, set aside, and reduce the heat to medium.
Add the jam, orange juice, ginger, and cardamom, if using, and whisk together, deglazing the pan for 1 to 2 minutes or until smooth, stirring in any juices produced by the resting turkey cutlets. Stir in the zest, if using, and spoon over the warm fillets.
Yield : 4 servings
Per Serving : 286 Calories; 12g Fat (39.0% calories from fat); 28g Protein; 15g Carbohydrate; trace Dietary Fiber; 91mg Cholesterol; 355mg Sodium
From Chef Jeannette
To Complete the Meal : Serve the glazed cutlets over orange brown rice on a bed of dark salad greens. To make orange brown rice: prepare 2 cups (330 g) of frozen cooked (or parboiled) brown rice (we like Trader Joe’s) according to the package directions, and stir 1 teaspoon butter, 1/4 teaspoon salt, 1 tablespoon (15 ml) melted frozen orange juice concentrate, and 3/4 teaspoon orange zest into the hot rice until well incorporated. Sprinkle the turkey and rice with a small amount of toasted, sliced almonds, if desired.
Variation Tip : For a reduced-cholesterol, vegetarian version of this dish, substitute four 1/2-inch (0.7 cm) slices of pressed and drained extra-firm tofu for the turkey. Just increase the coconut or almond oil to 1 tablespoon (15 ml) and reduce the heat to medium when you cook the tofu “cutlets.” Follow the rest of the directions as indicated.
Terrific Teriyaki Turkey and Glass Noodles in No Time
From Dr. Jonny : You can use either ground beef or turkey for this recipe, but choose grass-fed beef or organic turkey! Both taste great and go beautifully with the light glass noodles, flavored with ginger and garlic and sweetened with maple syrup. This delicious dish satisfies on so many levels. The clear glass noodles give you something to chew on without knocking your blood sugar through the roof. The beef (or turkey) mixed with edamame beans gives you a ton of protein; the garlic, red peppers, and ginger inject just the right degree of spice; and just for good measure, the carrots provide a rich helping of vitamin A, potassium, beta-carotene, and the eye-supporting nutrients lutein and zeaxanthin. Strongly recommended: Follow Chef’s Jeannette’s advice and pair with her mineral-rich salad for the perfect meal!
Ingredients
4 ounces (115 g) glass noodles (also called cellophane noodles or clear bean threads) *
1 pound (455 g) lean ground turkey (or leanest ground beef)
2 teaspoons prepared garlic (or 4 cloves, minced)
1 cup (110 g) prepared shredded carrots (or prepared diced red peppers)
1/4 cup (60 ml) low-salt tamari
2 tablespoons (28 ml) sherry
2 tablespoons (40 g) maple syrup
2 tablespoons (28 ml) water
1 1/2 teaspoons ground ginger (or 1 1/2 tablespoons [9 g] prepared minced ginger)
1/4 teaspoon red pepper flakes, or to taste, optional
2 cups (236 g) shelled, precooked
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