Sweet and Sour Turkey Breast
|Water||2 Cup (32 tbs)|
|Long grain white rice||1 Cup (16 tbs)|
|Turkey breast cutlets||1 Pound (About 1/4 Inch Thick)|
|Unbleached flour||1 Tablespoon|
|White vinegar||1⁄4 Cup (4 tbs)|
|Orange juice||1⁄4 Cup (4 tbs)|
|Tomato paste||2 Tablespoon|
|Garlic powder||1⁄4 Teaspoon|
|Ground black pepper||1⁄4 Teaspoon|
In a 2-quart saucepan over high heat, bring the water to a boil.
Stir in the rice.
Reduce the heat to medium-low, cover the pan, and simmer for about 20 minutes, or until the rice is tender and all the liquid has been absorbed.
Let stand for 5 minutes, then fluff with a fork.
Meanwhile, dredge the turkey in the flour to coat lightly.
Heat the oil in a large no-stick frying pan over medium-high heat for 2 minutes.
Add the turkey, working in batches if necessary.
Cook for about 3 minutes per side, or until lightly browned.
Reduce the heat to medium.
In a bowl, whisk together the vinegar, orange juice, honey, tomato paste, garlic powder and pepper.
Pour over the turkey.
Cover and cook for about 10 minutes, or until the sauce is slightly thickened. (If it becomes too thick, thin with a little water.)
Serve the turkey over the rice.
Calories 351 Calories from Fat 28
% Daily Value*
Total Fat 3 g4.9%
Saturated Fat 0.27 g1.3%
Trans Fat 0 g
Cholesterol 50 mg16.7%
Sodium 85.4 mg3.6%
Total Carbohydrates 49 g16.5%
Dietary Fiber 1.2 g4.7%
Sugars 8.5 g
Protein 30 g60.5%
Vitamin A 2.9% Vitamin C 15.9%
Calcium 2% Iron 5.2%
*Based on a 2000 Calorie diet