Photo: Turkey With Warm Barley Salad Recipe
Ingredients
- 2 cups fat-free low-sodium chicken broth
- 1 cup quick-cooking barley
- Kosher salt
- 2 tablespoons unsalted butter
- 2 tablespoons sliced almonds
- 12 ounces Brussels sprouts, thinly sliced (about 3 cups)
- Grated zest and juice of 1 lemon
- 1 tablespoon extra-virgin olive oil
- 4 4-to-5-ounce turkey cutlets (about 1/4 inch thick)
- Freshly ground pepper
- 1 plum tomato, diced
Directions
Bring the chicken broth and 1/4 cup water to a boil in a medium saucepan. Stir in the barley and 1/4 teaspoon salt, cover and cook over medium heat until the liquid is absorbed, about 10 minutes.
Meanwhile, melt 1 tablespoon butter in a large skillet over medium-high heat; add the almonds and cook, stirring, until toasted, 2 minutes. Transfer to a plate. Add the Brussels sprouts, lemon zest and 1/4 teaspoon salt to the skillet and cook, stirring occasionally, until crisp-tender, about 2 minutes; transfer to a large bowl and wipe out the skillet. Add the barley to the bowl and toss; cover to keep warm.
Add the olive oil to the skillet and return to medium-high heat. Sprinkle the turkey with 1/4 teaspoon salt, and pepper to taste; add to the skillet and cook, turning once, until cooked through, about 5 minutes. Divide among plates. Add the tomato and lemon juice to the skillet and cook 1 minute. Stir in the almonds and the remaining 1 tablespoon butter until melted, then spoon over the turkey. Serve with the barley salad.
Per Serving: Calories 459; Total Fat 13 grams; Saturated Fat 4 grams; Protein 40 grams; Total Carbohydrate 49 grams; Fiber 12 grams; Cholesterol 73 milligrams; Sodium 551 milligrams
Photograph by Christopher Testani
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By Qmsterling
Minneapolis, MN
on March 29, 2013
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I had hopes for this dish, and it more than exceeded them! We NEVER eat turkey, and the turkey we do eat is of the boring, Thanksgiving or otherwise tasteless variety. But since we're trying to eat more low-cal, thought I'd give this a try. We could not find quick-cook barley--not even in the hot cereal section--but that was not a deal-breaker. I was afraid to make the quantity of brussel sprouts--seemed to be way too much, but it turned out to be just right. Cutlets are easy to cut from breast, and you can quickly see how online. The simple salt + pepper seasoning was amazingly good (I was liberal, the 5-minutes cook time right on the money, and lemon/tomato sauce at the end is really the star of the turkey show! The only thing I would change is to NOT add in the 1/4 cup of water to the chicken broth... maybe it's because I did not have quick-cook barley, but the liquid was BARELY absorbed in time for dinner. This would be just as good with chicken, I think. A keeper!
By easqc1
patchogue ny
on January 29, 2013
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I subbed chicken cutlets because they were in the house. The recipe is a show stopper and delicious. I used regular barley which take 45 minutes but I was doing other things anyway.
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