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Barbecued Turkey Sandwich Categories: main dish, poultry, sandwiches, low fat, turkey 1 pound turkey breast cutlets 1/4 teaspoon dried thyme 1/4 teaspoon freshly-ground black pepper 1/4 teaspoon salt; (optional) 2 teaspoon nondiet tub-style margarine or butt 1 teaspoon olive oil 1 medium onion; chopped 1 small green pepper; chopped 1 small garlic clove; minced 1/2 cup ketchup 1/4 cup water 1 tablespoon Worcestershire sauce 1/2 teaspoon sugar 1/8 teaspoon dry mustard 1 pinch ground cloves 4 English muffins; split and toasted Place each turkey cutlet between 2 pieces of plastic wrap. Working from the center to the edges, lightly pound with the flat side of a meat mallet or the back of a large, heavy spoon to 1/4-inch thickness. Remove the turkey from the plastic and sprinkle with the thyme, black pepper and salt (if using). Melt the margarine or butter in a large non-stick skillet over medium heat. Cook the turkey for 2 minutes per side, or until tender and cooked through. (Do not overcook.) Cover and set aside. In a 4-cup glass measure, mix the oil, onions, green peppers and garlic. Cover with a piece of wax paper. Microwave on high power for a total of 3 to 4 minutes, or until the vegetables are almost tender; stop and stir after 2 minutes. Stir in the ketchup, water, Worcestershire sauce, sugar, mustard and cloves. Cover and microwave for 2 to 3 minutes, or until the vegetables are tender. Pour the sauce over the turkey in the skillet. Stir until the turkey is coated Spoon the turkey mixture over the English muffin halves. This recipe yields 4 servings. Comments: We took classic barbecued pork and replaced the meat with turkey to create a family favorite that'll meet today's healthy eating guidelines. Serve the barbecued turkey on toasted English muffins, as we've done here, or use toasted hamburger buns or kaiser rolls. Nutritional Information Per Serving: Calories: 324; Fat: 4 grams (21% of calories); Cholesterol: 64 milligrams; Sodium: __ milligrams; Fiber (grams) 3. Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "12-30-1999 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 314 Calories (kcal); 4g Total Fat; (10% calories from fat); 30g Protein; 40g Carbohydrate; 64mg Cholesterol; 1019mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates NOTES : Weight Watcher points calculated at 6 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Contributor: n/a Yield: 4 servings Preparation Time: 0:00 |
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