Seared Turkey Cutlets with Carrot Mash and Green Beans
Golden turkey cutlets with a lemony pan sauce, silky carrot mash and bright green beans.
- Celiac
- Hashimoto's
- Low-FODMAP
- PCOS
- Anti-inflammatory
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- Diabetes
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- IBS
- High cholesterol
- Keto
- Low-GI
- Sheet pan
- One pan
- Gluten-free dairy-free
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Ingredients
- 1.5 lb turkey breast cutlets
- 1 lb carrots, peeled and sliced
- 300 g green beans, trimmed
- 2 tbsp olive oil
- 1 tbsp garlic-infused olive oil
- 2 tbsp fresh dill, chopped
- 2 tbsp fresh parsley, chopped
- 1 lemon, zest and 1 tsp juice
- 1 tsp apple cider vinegar
- 1 tsp salt
Method
- Simmer the carrots in salted water until completely tender.15 min timer
- Sear the turkey in olive oil until golden on both sides.8 min timer
- Steam the green beans until crisp-tender and bright green.5 min timer
- Drain the carrots, then mash with olive oil, dill and lemon zest.
- Add the vinegar, lemon juice and parsley to the skillet; swirl into a sauce.1 min timer
- Plate the mash, cutlets and beans, then spoon the sauce over.
Why it works
- Type 2 diabetes: Lean turkey, carrots and green beans with no added sugar anywhere.
- Hashimoto's thyroiditis: No soy or seaweed; the sauce is just lemon, parsley and vinegar.
- Celiac disease: Every ingredient here is naturally gluten-free, with no stock or sauce mixes.
- IBS: Garlic-infused olive oil gives the garlic flavour without the garlic itself.
- Milk allergy: The mash is made with olive oil, no milk, butter or cream.
- Wheat allergy: No flour, breadcrumbs or breading touches the turkey.
- Egg allergy: The cutlets are seared plain, no egg wash anywhere.
- Gluten-free: Nothing here needs a gluten-free label: just turkey, vegetables, oil and herbs.
- Anti-inflammatory: Olive oil, fresh herbs and two green vegetables carry the plate.
- Egg-free: No eggs in the mash, the sauce or the pan.
- Dairy-free: Olive oil makes the mash creamy instead of dairy.
- No spicy food: Dill, parsley and lemon zest season it, with no pepper or chili.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Hashimoto's recipes, Low-FODMAP recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, IBS recipes, High cholesterol recipes, Keto recipes, Low-GI recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.