Healthy Dinner Recipe Using Apples and Apple-Picking Tips
Time: 30 minutes
2 cups whole-wheat flour (for dredging)
Freshly ground black pepper to taste
1 Tbsp chopped fresh sage
1 1/4 tsp salt
1 1/2 lbs turkey cutlets (1/4 inch thick)
1 lb butternut squash, peeled, seeded and cubed
1 tsp canola oil
1/2 tsp ground cinnamon
1/4 tsp ground ginger
1/8 tsp ground cloves
1/8 tsp grated nutmeg
1/4 cup maple syrup
2 Tbsp olive oil
2 Granny Smith apples, cored and cut into thin wedges
- Heat oven to 400°F.
- Season flour with pepper, sage and 1 teaspoon of the salt and spread out on a plate. In a medium bowl, lightly beat eggs. One at a time, dip turkey cutlets in egg, then dredge in seasoned flour. Put turkey cutlets on a wax-paper-lined plate and chill for 15 minutes.
- Meanwhile, mix squash with canola oil in a bowl. Add cinnamon, ginger, cloves nutmeg and the remaining 1/4 teaspoon of salt; toss. Spread squash on an ungreased baking sheet; bake 15 minutes or until squash begins to brown at the edges. Pour maple syrup over squash and bake another 5 minutes.
- About 5 minutes before apple-squash mixture is done, in a large skillet, heat olive oil until shimmering and cook turkey cutlets, about 2 minutes per side, until golden brown and internal temperature is 180°F. Toss cooked squash with apple wedges and top each cutlet with apple-squash mixture.
Nutrition Per Serving: 401 calories, 34 g protein, 8 g fat, 1 g saturated fat, 133 mg cholesterol, 8 g fiber, 558 mg sodium.
A pick-your-own-apples day trip will burn extra calories and load you up with fresh, fiber-packed fruit. Here are some apple-picking tips to do it right:
- Wear old clothes and shoes. Remember, you're playing farmer, not fashionista. Be prepared for mud, dust and wet grass.
- Bring a sturdy bag. Sure, most farms will supply bags, but they're often flimsy and topple over on the car ride home.
- Bring snacks and water. Though snacking on ripe apples is a major side benefit to apple-picking, make sure you have a variety of foods and stay hydrated.
From our sister publication, Diabetes Focus (Fall 2011)