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Turkey Cutlets with Smoky Black Bean Sauce

Yield 4 servings (serving size: 2 cutlets and 1/2 cup sauce)
You can also use chicken tenders. Serve with black beans and tortilla chips.

Ingredients

  • 1/4 cup fat-free, less-sodium chicken broth
  • 2 teaspoons onion powder
  • 1 teaspoon bottled minced garlic
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon white wine vinegar
  • 1/8 teaspoon salt
  • Dash of ground red pepper
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 (14.5-ounce) can diced tomatoes, drained
  • 1/2 teaspoon barbecue smoked seasoning (such as Hickory Liquid Smoke)
  • 2 tablespoons butter
  • 8 (2-ounce) turkey breast cutlets
  • 1/8 teaspoon salt
  • Cooking spray

Nutrition Information

  • calories 291
  • caloriesfromfat 23 %
  • fat 7.3 g
  • satfat 3.9 g
  • monofat 1.6 g
  • polyfat 1.2 g
  • protein 34.7 g
  • carbohydrate 19.7 g
  • fiber 7.4 g
  • cholesterol 85 mg
  • iron 3.9 mg
  • sodium 617 mg
  • calcium 67 mg

How to Make It

  1. Combine first 9 ingredients in a small saucepan; bring to a boil. Reduce heat, and simmer 8 minutes. Stir in smoked seasoning; cook for 2 minutes. Remove from heat; stir in butter.

  2. While sauce cooks, heat a large nonstick skillet over medium-high heat. Sprinkle turkey with 1/8 teaspoon salt. Coat pan with cooking spray. Add turkey to pan; cook 2 minutes on each side or until done. Serve with sauce.