Barbecued Turkey Sandwich

Servings: 4 people

Ingredients

1 pound turkey breast cutlets
1/4 teaspoon dried thyme
1/4 teaspoon ground black pepper
1/4 teaspoon salt (optional)
2 teaspoons nondiet, tub-style margarine or butter
1 teaspoon olive oil
1 medium onion, chopped
1 small green bell pepper, chopped
1 small clove garlic, minced
1/2 cup ketchup
1/4 cup water
1 tablespoon Worcestershire sauce
1/2 teaspoon sugar
1/8 teaspoon dry mustard
pinch dry cloves
4 English muffins, split and toasted

Directions
Place each turkey cutlet between 2 pieces of plastic wrap. Working from the center to the edges, lightly pound with the flat side of a meat mallet or the back of a large, heavy spoon to 1/4-inch (5-mm) thickness. Remove the turkey from the plastic and sprinkle with the thyme, black pepper, and salt (if using).

Melt the margarine or butter in a large nonstick skillet over medium heat. Cook the turkey for 2 minutes per side, or until tender and cooked through. (Do not overcook.) Cover and set aside. In a 4-cup (1-L) glass measure, mix the oil, onions, green peppers, and garlic. Cover with a piece of wax paper. Microwave on high power for a total of 3 to 4 minutes, or until the vegetables are almost tender; stop and stir after 2 minutes.

Stir in the ketchup, water, Worcestershire sauce, sugar, mustard, and cloves. Cover and microwave for 2 to 3 minutes, or until the vegetables are tender. Pour the sauce over the turkey in the skillet. Stir until the turkey is coated. Spoon the turkey mixture over the English muffin halves.

Nutritional Info
Calories: 337 calories
Carbs: 40 g
Sodium: 750 mg
Fat: 5 g
Protein: 33 g
Fiber: 3 mg
Cholesterol: 70 g

Comments

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