Barbecued Turkey Sandwich

We took classic barbecued pork and replaced the meat with turkey to create a family favorite that’ll meet today’s healthy eating guidelines. Serve the barbecued turkey on toasted English muffins, as we did here, or use toasted hamburger buns or kaiser rolls.

Per serving:

Calories: 80
Fat: 2.1 g. (21% of calories)
Saturated fat: 1.1 g.
Cholesterol: 5 mg.
Sodium: 27 mg.

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

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″ 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 no-stick 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 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.

Serves 4.

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