Cajun Veal Cutlets with Broccoli Rice: A Flavorful & Healthy Meal

Cajun Spiced Veal Cutlets with Broccoli Rice

YIELD Makes 2 servings

INGREDIENTS

1 cup reduced-sodium chicken broth 2 cups small broccoli florets 1/2 cup instant brown rice 1/2 cup chopped red bell pepper 2 teaspoons Cajun, Creole or blackened seasonings, divided 2 teaspoons all-purpose flour 1 teaspoon olive oil 1 teaspoon butter 8 ounces veal cutlets (1/4 inch thick)

PREPARATION:

1. Bring broth to a boil in medium saucepan over high heat. Stir in broccoli, rice, bell pepper and 1/2 teaspoon seasonings. Reduce heat to low; cover and simmer 10 minutes or until liquid is absorbed.
2. Meanwhile, combine flour and remaining 1-1/2 teaspoons seasonings in a resealable food storage bag; set aside.
3. Heat oil and butter in large nonstick skillet over medium heat 1 minute or until very hot. Add veal to bag with flour mixture; seal bag and shake to coat. Add veal to skillet. Cook 1 minute per side or until golden brown. Transfer veal and rice mixture to serving plates.

Cajun Spiced Turkey Cutlets Prepare recipe as directed above, substituting 8 ounces of turkey cutlets for veal. Cook 2 minutes per side or until golden brown. This recipe appears in: Southern NUTRITIONAL INFORMATION: Serving Size: 1/2 of total recipe Fiber 7 g Carbohydrate 58 g Cholesterol 105 mg Saturated Fat 3 g Total Fat 13 g Calories from Fat 23 % Calories 493 Protein 38 g Sodium 390 mg DIETARY EXCHANGE: Meat 3 Vegetable 3 Starch 3 Fat 1