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  • thelosogal

Low Sodium Turkey Cutlets with Barley and Broccoli

No fancy backstory here. I just needed something for dinner that was easy. The barley took the longest, but it's hands off cooking, so it wasn't too bad.

Serves 4, about 300mg per serving.



Ingredients

  • 1 cup pearl barley, rinsed

  • 1 small onion, finely diced

  • 1 lbs. broccoli florets, cut into small pieces

  • 3 garlic cloves, minced

  • 1⁄4 cup extra virgin olive oil

  • 2 cups unsalted chicken broth

  • 1/4 cup minced fresh parsley

  • 2 tablespoons lemon juice

  • Pinch of red pepper flakes

  • Pepper

  • 4 4oz turkey cutlets


Directions

  1. Heat 1 tablespoon of oil in large saucepan over medium heat until shimmering. Add onion and cook until softened, about five minutes. Stir in barley and garlic and cook until barley is lightly toasted, about three minutes.

  2. Stir broth into saucepan with barley and bring to simmer. Reduce heat to low, cover, and simmer until barley is tender and broth is absorbed, 20 to 40 minutes. Cooking time varies between brands of barley, so test for doneness after 20 minutes. You may need to add a bit of extra water. Add parsley and 1 tablespoon of oil and toss to combine. Cover to keep it warm.

  3. Heat 2 teaspoons oil in skillet on medium-high heat. Cook until well browned and tender, about 2-3 minutes per side. Transfer to a plate and cover.

  4. Heat 1 tablespoon of oil in the now empty skillet and add red pepper flakes and broccoli and cook. Do not stir it, we want the broccoli to brown. Cook for about 2ish minutes. Add lemon juice and cover. Cook until the broccoli is bright green. Remove the lid and cook until the liquid has evaporated.

  5. Serve as desired. I like to make a bowl out of it, but however you like.

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