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2 tbsp all-purpose flour
1 1/2 tsp chili powder
1 tsp ground cumin
1 tsp garlic powder
1 tsp salt
1/4 tsp cayenne pepper
500 g turkey scallopini
3 tsp vegetable oil
1/2 ripe mango
1/2 red onion
1/2 red bell pepper
1 tbsp fresh lime juice
2 tsp granulated sugar
In a pie plate or large plate, stir flour with chili powder, cumin, garlic powder, salt and cayenne until evenly mixed. Lightly coat each piece of turkey, then shake off excess. Heat 1 tsp (5 mL) oil in a large, non-stick frying pan over medium heat. Add half of turkey. Cook until light golden, 3 to 4 minutes per side. If pieces are becoming too brown, reduce heat. Remove each to a plate when done. Cover loosely with foil to keep warm. Repeat with another tsp (5 mL) oil and turkey.
Meanwhile, peel mango. Slice fruit from stone, then chop into 1-inch (2.5-cm) pieces. Chop onion and red pepper into similar-size pieces as mango. When turkey is removed from pan, add onion and remaining 1 tsp (5 mL) oil. Stir often until onion starts to soften, 3 minutes. Add mango, red pepper, lime juice and sugar. Stir often until pepper starts to soften, 2 minutes. Spoon over turkey. Great with Mexican Rice (recipe, below).
Calories 213, Protein 26.4g, Carbohydrates 13.6g, Fat 5.8g, Fibre 1.6g, Sodium 428mg.
Lean turkey scallopini goes south of the border with chili powder and cumin. Add a dollop of our homemade fruit salsa to mellow out the heat.
Cook 1 cup (250 mL) instant or long-grain rice in water following package directions. As soon as rice is cooked, stir in a chopped 1/2 red pepper (use remainder for salsa) along with 1 cup (250 mL) each chopped celery and coriander and 1/2 cup (125 mL) frozen peas. Serves 4