M E D I T E R R A N E A N
T U R K E Y & R I C E B O W L
This Mediterranean dish is a 30 -minute meal that’s quick to make and has a light
c i t r u s f l a v o u r. G e t e v e r y t h i n g y o u n e e d i n o n e b o w l f o r a n e a s y l u n c h o r d i n n e r !
COOKING TIME
16 MIN
PREP TIME
S ERV I N G S
10 MIN
6
I N G R E D I E N T S
Tu rkey schnitzel:
1 lb (500 g)
boneless, skinless,
t u rkey b re a st
1 /4 t s p ( 1 m L )
each salt, pepper and
garlic powder
1 egg
1 /4 c u p ( 6 0 m L ) milk
1/3 cup (80 mL) flour
1/2 cup (125 mL) breadcrumbs
1 /4 c u p ( 6 0 m L ) canola oil, divided
Mediterranean s alad:
2 cups (500 mL)
1 cup (250 mL) c o o ke d b rown r i c e
1/3 cup (80 mL) diced cucumber
1 medium sliced red onion
tomato, seeded and
2 tbsp (30 mL) diced
2 tbsp (30 mL) canola oil
1 /4 c u p ( 6 0 m L ) lemon juice
1 /4 t s p ( 1 m L ) chopped parsley
D I R E C T I O N S
1. Turkey schnitzel: Slice turkey lengthwise to
make 6 thin cutlets. Mix salt, pepper and garlic
powder together in a small bowl, and sprinkle
each side of the turkey cutlets with the spice
mixture. On a large plate whisk together egg and
milk. Dredge turkey cutlets f irst in the flour,
second in the egg mixture and third in the
breadcrumbs. Set aside on a foil-lined baking
sheet. Repeat until all turkey has been breaded.
2. Heat half the canola oil in a large skillet over
medium-high heat. Cook 2 turkey cutlets for 2
minutes, flip and cook for another 2 minutes or
until each side is golden brown. Place cooked tur-
key on a paper towel-lined plate. Repeat with the
remaining turkey, adding additional canola oil as
needed.
3. Mediterranean salad: In a large bowl mix
together rice, cucumber, red onion, tomato,
canola oil, lemon juice, chopped parsley, salt and
pepper. Ref rigerate until ready to use or serve
right away. Serve turkey cutlet over top of the rice
salad.
Tip: Check out how to make turkey schnitzel with
pictures on page 20.
Tip: Wondering how to seed a tomato? Cut the
tomato into quarters and use your hands to take
out the seeds.
each salt and pepper
N U T R I T I O N
N u t r i t i o n Fa c t s p e r 1 s e r v i n g ( 1 / 6 o f r e c i p e ) : 5 3 3 c a l o r i e s | 3 1 g p r o t e i n | 2 5 g f a t | 4 5 g c a r b o h yd r a t e
| 3 g fibre| 3 g sugar | 393 mg sodium
Pa g e 1 9