Several of us DMU staff and students are participating in “Step Up for Nutrition,” a five-week Wellness Center program that challenges us to complete one nutritional goal and one physical activity goal each week. Kristal Mordhorst, our wellness intern and a senior at Iowa State University, is showing us how relatively small and easy adjustments to our diet and habits of movement – such as eating more vegetables and fruits and always taking the stairs – can add up to big health benefits.
This week’s nutrition challenge is to “go lean with protein.” Women should eat approximately five ounces of lean protein daily; men, six and a half ounces. But what exactly are lean proteins and what do those portion sizes look like?
Kristal provided a helpful link for that information on the USDA’s “Choose My Plate” website. The plate replaced the former food pyramid with an easier-to-understand graphic showing how one should construct a healthy diet. The website also offers a helpful section on making wise choices among protein foods to make sure they’re lean.
The options are seemingly endless, from numerous cuts of beef and pork to boneless, skinless chicken breasts, salmon and a boatload of beans, peas and soy products. Today’s recipe serves up lean turkey cutlets with a bonus helping of Vitamin C, ready for your dinner table in about 20 minutes.
“Juiced” turkey cutlets
- 1-2 tablespoons butter
- 8 2-ounce turkey cutlets
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1/4 cup flour
- 1 cup fresh-squeezed orange juice
- 2 teaspoons Dijon mustard
- 1/3 cup dried cranberries
Melt butter in a large nonstick skillet over low heat. While butter melts, sprinkle cutlets with salt and pepper. Place flour in a shallow dish; dredge the cutlets, shaking off the excess flour.
Increase the heat to medium-high. Heat for a minute or two. Add cutlets to pan; cook two minutes on each side or until golden brown. Remove cutlets from pan; keep warm. Add juice, mustard and cranberries to pan, scraping to loosen browned bits. Bring to a boil; cook until reduced to two-thirds of a cup, about five minutes. Serve sauce over cutlets.