See Also: Cajun Spiced Veal Cutlets with Broccoli Rice(recipes)
Cajun spiced steak(recipes)
Cajun Sausage and Rice(recipes)
Cajun Red Beans and Rice(recipes)
Cajun Catfish with Red Beans and Rice(recipes)
Jambalaya Stir-Fry on Cajun Rice(recipes)
Pan-fried spiced ostrich with a broccoli and carrot salad(recipes)
Broccoli-Rice Casserole(recipes)
Rice Noodles with Broccoli and Tofu(recipes)
Fiesta Broccoli, Rice and Beans(recipes)

Cajun Spiced Veal Cutlets with Broccoli Rice (recipes)


Cajun Spiced Veal Cutlets with Broccoli Rice

Yield: Makes 2 servings



Ingredients:



1cup reduced-sodium chicken broth

2cups small broccoli florets

1/2cup instant brown rice

1/2cup chopped red bell pepper

2teaspoons Cajun, Creole or blackened seasonings, divided

2teaspoons all-purpose flour

1teaspoon olive oil

1teaspoon butter

8ounces veal cutlets (1/4 inch thick)









Preparation:





1.Bring broth to a boil in medium saucepan over high heat. Stir in broccoli, rice, bell pepper and 1/2 teaspoon seasonings. Reduce heat to low; cover and simmer 10 minutes or until liquid is absorbed.2.Meanwhile, combine flour and remaining 1-1/2 teaspoons seasonings in a resealable food storage bag; set aside.3.Heat oil and butter in large nonstick skillet over medium heat 1 minute or until very hot. Add veal to bag with flour mixture; seal bag and shake to coat. Add veal to skillet. Cook 1 minute per side or until golden brown. Transfer veal and rice mixture to serving plates.







Cajun Spiced Turkey Cutlets:

Prepare recipe as directed above, substituting 8 ounces of turkey cutlets for veal. Cook 2 minutes per side or until golden brown.





Nutritional Information:







Serving Size: 1/2 of total recipe







Fiber

7 g







Carbohydrate

58 g







Cholesterol

105 mg







Saturated Fat

3 g







Total Fat

13 g







Calories from Fat

23 %







Calories

493







Protein

38 g







Sodium

390 mg









Dietary Exchange:







Meat

3







Vegetable

3







Starch

3







Fat

1