Chili-Rubbed Turkey Cutlets With Black-Eyed Peas

Dairy Free
Health score
24%
Chili-Rubbed Turkey Cutlets With Black-Eyed Peas
35 min.
4
486kcal

Suggestions

Ingredients

  • cup black-eyed peas frozen thawed
  • 0.8 teaspoon cajun spice 
  • stalk celery finely chopped
  • 0.8 cup cherry tomatoes halved
  •  ear of corn frozen thawed (or)
  • tablespoons parsley fresh chopped
  • cup israeli couscous 
  •  juice of lime 
  • servings kosher salt and pepper freshly ground
  • tablespoons olive oil extra-virgin
  •  scallions thinly sliced
  • 1.3 pounds turkey cutlets 

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Combine the chili powder and lime juice in a medium bowl.
  2. Add the turkey and turn to coat; let marinate 10 minutes. Bring a medium saucepan of water to a boil.
  3. Add the couscous and cook until tender, 8 to 10 minutes; drain. Meanwhile, heat 1 tablespoon olive oil in a large cast-iron skillet over medium-high heat.
  4. Add the corn, black-eyed peas and celery and cook, stirring occasionally, until they begin to soften, about 3 minutes.
  5. Add the tomatoes, scallions, parsley, 1/2 teaspoon salt, and pepper to taste and cook until warmed through, about 2 more minutes; transfer to a large bowl.
  6. Add the couscous to the bowl along with 1 tablespoon olive oil, and salt and pepper to taste; toss. Wipe out the skillet; add the remaining 1 tablespoon olive oil and heat over medium-high heat.
  7. Add the turkey and cook until browned, about 3 minutes per side; add salt and pepper.
  8. Serve with the couscous.
  9. Photograph by Johnny Miller

Nutrition Facts

Calories486kcal
Protein37.4%
Fat22.31%
Carbs40.29%

Properties

Glycemic Index
54.25
Glycemic Load
22.81
Inflammation Score
-7
Nutrition Score
13.765652055326%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
4.6mg
Luteolin
0.14mg
Kaempferol
0.14mg
Myricetin
0.3mg
Quercetin
0.92mg

Nutrients percent of daily need

Calories:486.46kcal
24.32%
Fat:12.07g
18.57%
Saturated Fat:1.65g
10.33%
Carbohydrates:49.05g
16.35%
Net Carbohydrates:42.93g
15.61%
Sugar:3.98g
4.42%
Cholesterol:88.59mg
29.53%
Sodium:282.13mg
12.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.54g
91.08%
Vitamin K:56.4µg
53.71%
Manganese:0.63mg
31.73%
Folate:122.49µg
30.62%
Fiber:6.12g
24.48%
Phosphorus:175.61mg
17.56%
Vitamin C:14.42mg
17.48%
Magnesium:57.01mg
14.25%
Vitamin B1:0.21mg
14.11%
Iron:2.45mg
13.63%
Copper:0.27mg
13.51%
Vitamin E:2.01mg
13.37%
Vitamin A:646.79IU
12.94%
Vitamin B3:2.39mg
11.95%
Potassium:383.27mg
10.95%
Vitamin B5:0.96mg
9.61%
Vitamin B6:0.16mg
7.84%
Zinc:1.13mg
7.55%
Vitamin B2:0.09mg
5.51%
Calcium:37.32mg
3.73%
Selenium:1.46µg
2.08%