Learn to cook a blood pressure safe turkey piccata

Whether you've got company coming over or just want a tasty weeknight meal, turkey breast is a great choice. This recipe will help you prepare your turkey like veal cutlets, in a classic garlic-lemon sauce with capers. Enjoy!

This dish takes 10 minutes to prepare, 10 minutes to cook, and serves 4 hungry people. Here's what you'll need:

For the turkey:

• 15 ml (1 tbsp) olive oil
• 4 turkey cutlets, 125 g (4 oz) each
• 30 ml (2 tbsp) flour

For the sauce:

• 2 cloves of garlic, minced
• 5 ml (1 tsp) grated lemon zest
• 50 ml (1/4 cup) lemon juice
• 250 ml (1 cup) reduced-sodium chicken broth
• 5 ml (1 tsp) cornstarch blended with 15 ml (1 tbsp) water
• 10 ml (2 tsp) capers, rinsed and drained
• 30 ml (2 tbsp) chopped parsley

1. Heat the oil in large nonstick skillet over medium heat. Dredge the turkey in flour, shaking off any excess. Sauté the turkey until it's golden brown and cooked through (about 2 minutes per side). With tongs or a slotted spoon, transfer the turkey to a plate and cover loosely with foil to keep it warm.
2. Add garlic to your pan and cook, stirring until tender (about 1 minute). Add the lemon zest, lemon juice, and chicken broth to the pan and bring to a boil. Boil  for about 1 minute.
3. Stir in the cornstarch mixture and capers and cook until slightly thickened (about 1 minute). Stir in parsley. Serve the turkey with sauce spooned on top.

• One way to increase the flavour of lean meat is to coat it with flour before sautéing. A dusting of flour helps lock in the juices so that the turkey cooks up tender and juicy, with a tasty golden crust.
• Chicken and veal cutlets are also delicious prepared piccata style.
• Serve this dish with brown rice, slivered almonds, and steamed broccoli. Poached plums would be perfect for dessert.

Not only does lemon zest enhance flavour, but its high vitamin C content is a potent antioxidant.

Each serving provides:

• 210 Calories (40 from fat)
• 5 g Fat
• 1 g Saturated Fat
• 0 g Trans Fat
• 36 g Protein
• 6 g Carb (0 g fibre)
• 130 mg Sodium

If you're concerned about your blood pressure, this recipe also packs in the following heart-healthy nutrients:

•  11 mg Vitamin C
• 37 mg Magnesium
• 372 mg Potassium
• 26 mg Calcium

This recipe achieves the trifecta of delicious, healthy, and easy to prepare. Find an opportunity to whip it up. You won't be disappointed!