Curried Turkey with Pecans

Dairy Free
Health score
10%
Curried Turkey with Pecans
45 min.
4
331kcal

Suggestions

Ingredients

  • cups couscous hot cooked
  • 0.8 teaspoon curry powder 
  • tablespoon brown sugar dark
  • 0.8 cup less-sodium chicken broth fat-free divided
  • 0.1 teaspoon ground pepper red
  •  orange essence plums dried chopped
  • 0.3 cup pecans 
  • 0.5 teaspoon salt divided
  • pound turkey cutlets 

Equipment

  • bowl
  • frying pan

Directions

  1. Combine brown sugar, curry powder, 1/4 teaspoon salt, and red pepper; rub over turkey.
  2. Place a large nonstick skillet over medium-high heat until hot.
  3. Add pecans, and cook 3 minutes or until lightly browned, stirring constantly.
  4. Transfer pecans to a small bowl.
  5. Coat pan with cooking spray.
  6. Add turkey; cook 2 minutes on each side or until done.
  7. Transfer turkey to a platter, and keep warm.
  8. Add onion and 6 tablespoons chicken broth to pan. Cook, uncovered, 2 minutes, stirring constantly. Stir in plums, remaining chicken broth, 1/4 teaspoon salt, and pecans. Cook 2 minutes or until liquid is nearly absorbed. Spoon mixture over turkey; cover and let stand 5 minutes.
  9. Serve turkey mixture over couscous. Top each serving with chutney, if desired.

Nutrition Facts

Calories331kcal
Protein41.19%
Fat20.14%
Carbs38.67%

Properties

Glycemic Index
28
Glycemic Load
16.75
Inflammation Score
-1
Nutrition Score
7.098695769906%

Flavonoids

Cyanidin
0.98mg
Delphinidin
0.66mg
Catechin
0.66mg
Epigallocatechin
0.51mg
Epicatechin
0.07mg
Epigallocatechin 3-gallate
0.21mg

Nutrients percent of daily need

Calories:330.5kcal
16.53%
Fat:7.37g
11.34%
Saturated Fat:0.61g
3.79%
Carbohydrates:31.86g
10.62%
Net Carbohydrates:29.2g
10.62%
Sugar:3.47g
3.85%
Cholesterol:70.87mg
23.62%
Sodium:523.87mg
22.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.93g
67.87%
Selenium:33.77µg
48.24%
Manganese:0.53mg
26.62%
Fiber:2.66g
10.65%
Vitamin B1:0.14mg
9.22%
Copper:0.17mg
8.51%
Vitamin B3:1.52mg
7.61%
Iron:1.06mg
5.88%
Phosphorus:57.36mg
5.74%
Vitamin B5:0.57mg
5.7%
Magnesium:22.16mg
5.54%
Folate:20.76µg
5.19%
Zinc:0.74mg
4.96%
Vitamin B6:0.09mg
4.61%
Potassium:129.4mg
3.7%
Vitamin B2:0.05mg
3.19%
Vitamin E:0.38mg
2.54%
Calcium:22.04mg
2.2%
Vitamin B12:0.09µg
1.42%
Source:My Recipes