Lemon turkey cutlets
Thin turkey cutlets seared golden, served on wilted spinach with a garlic lemon butter.
- Hands-on
- 18 min
- Total time
25 min, show breakdown
- Prep 8 min
- Cook 12 min
- Clean up 5 min
- Pans
- 1
- Ingredients
- 7
- Cost/serving
- $4.47
Per serving
- Calories
- 333
- Protein
- 44 g
- Fiber
- 1.6 g
- Net carbs
- 3 g
- Fat
- 15 g
High in (% Daily Value per serving): Vitamin K 297%, Niacin (B3) 85%, Selenium 82%, Vitamin B6 78%, Vitamin B12 44%, Vitamin A 38%, Folate 34%, Vitamin C 32%, Riboflavin (B2) 30%, Magnesium 24%, Zinc 23%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already egg-free, gluten-free, nut-free, soy-free.
Ingredients for 2
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
350 g turkey breast cutlets
Same amount as: 12¼ oz.
1 tbsp olive oil (14 g)
Same amount as: 15 mL.
4 cups baby spinach (120 g)
Same amount as: 960 mL.
1 tbsp butter (14 g)
Same amount as: 15 mL, about ⅛ stick.
2 cloves garlic, smashed (6 g)
Same amount as: 2 tsp fresh minced garlic, 1 tsp jarred minced garlic, ¼ tsp garlic powder.
2 tbsp lemon juice (30 g)
Same amount as: 30 mL, ¾ lemon squeezed from fresh lemons.
2 tbsp fresh parsley (7.6 g)
Same amount as: 30 mL.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
- butter
- olive oil: Much less saturated fat. Uses a little less, since oil is all fat. Best for cooking, not baking.
Optional
Adds about 0 kcal per serving.
Quantities are for 2 servings. A 30 cm pan fits about 350 g of cutlets. Sear more in rounds.
Nutrition Facts
2 servings per recipe
Serving size 1 plate (271 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 333 | ||
| Total fat | 15 g | 20% | |
| Saturated fat | 5.1 g | 26% | |
| Cholesterol | 124 mg | 41% | |
| Sodium | 355 mg | 15% | |
| Total carbohydrate | 4.6 g | 2% | |
| Dietary fiber | 1.6 g | 6% | |
| Total sugars | 0.7 g | ||
| Net carbs† | 3 g | ||
| Protein | 44 g | 87% | |
| Vitamin D | 0.46 mcg | 2% | |
| Calcium | 88 mg | 7% | |
| Iron | 3 mg | 17% | |
| Potassium | 895 mg | 19% | |
| Vitamin A | 345 mcg | 38% | |
| Vitamin C | 29 mg | 32% | |
| Vitamin E | 2.6 mg | 17% | |
| Vitamin K | 357 mcg | 297% | |
| Thiamin (B1) | 0.15 mg | 12% | |
| Riboflavin (B2) | 0.39 mg | 30% | |
| Niacin (B3) | 14 mg | 85% | |
| Vitamin B6 | 1.3 mg | 78% | |
| Folate | 138 mcg | 34% | |
| Vitamin B12 | 1.1 mcg | 44% | |
| Magnesium | 100 mg | 24% | |
| Zinc | 2.5 mg | 23% | |
| Selenium | 45 mcg | 82% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
If the cutlets are thicker than 1 cm (½ in), press them flat between baking paper with the bottom of a pan. Pat dry. Salt and pepper both sides. Mince the garlic. Chop the parsley.
Heat the oil in the pan on medium-high for 2 minutes. Lay in the cutlets. Do not move them for 3 minutes.
Done looks like: Golden underneath, and they release from the pan on their own. Flip and cook 2–3 minutes. Check the thickest one with a thermometer: 74 °C / 165 °F. Move them to a plate.
Done looks like: Thermometer reads 74 °C / 165 °F; white all through. Add the spinach to the pan and stir until wilted, 1–2 minutes. Divide it between the plates.
Turn the heat to low. Add the butter and garlic and stir 30 seconds. Add the lemon juice and swirl the pan.
Done looks like: Butter melted into a cloudy, glossy sauce. Garlic pale gold. Set the cutlets on the spinach. Spoon over the lemon butter and sprinkle with parsley.
Equipment
Large frying pan or skillet, 30 cm (12 in) $25–60
What to look for
- Wide flat base so food cooks in one layer
- Stainless steel or cast iron for high heat
Skip: Woks on flat electric stoves; they do not heat evenly there.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
Instant-read digital thermometer $10–30
What to look for
- Reads in 5 seconds or less
- Thin probe tip
- Shows °C and °F
Skip: Dial thermometers that take 20+ seconds.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Tough, dry cutlets | Thin turkey overcooks fast. | Check the temperature early and take them off at 74 °C / 165 °F. |
| Greasy, separated sauce | Butter added to a very hot pan. | Turn the heat to low and wait 30 seconds before adding the butter. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 18 min, total 25 min. | 333 kcal 44 g protein 1.6 g fiber 3 g net carbs 15 g fat |
| Higher carb | Add cooked white rice (microwave pouch). Hands-on 18 min, total 25 min. | 495 kcal 47 g protein 2.1 g fiber 38 g net carbs 16 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Cook turkey to at least 74 °C / 165 °F in the thickest part.