Who said South Beach and comfort food were mutually exclusive concepts? Click on the pictures below to download .pdf versions of some of the hearty entrees featured in Dr. Arthur Agasthon’s The South Beach Diet Quick and Easy Cookbook: 200 Delicious Recipes Ready in 30 Minutes or Less.
Turkey Parmesan
PREP TIME: 10 minutes COOK TIME: 15 minutes
We love this version of the Italian classic. Pine nuts replace the usual flour
coating, adding crunchy texture and nutty flavor. Serve with whole-wheat pasta
for a Phase 2 dinner your whole family will love. If you don’t have Italian
seasoning on hand, use dried basil, rosemary, or thyme—or a mix of all three!
2 cups low-sugar pasta sauce
1⁄2 cup pine nuts, coarsely chopped
1 ounce freshly grated Parmesan cheese (1⁄4 cup)
1⁄2 teaspoon dried Italian seasoning
1 pound turkey cutlets, about 1⁄3 inch thick
2 teaspoons extra-virgin olive oil
2 ounces shredded part-skim mozzarella cheese (1⁄2 cup)
Salt and freshly ground black pepper
Heat oven to broil. Bring sauce to low simmer in a small saucepan over
medium-low heat. Remove from heat and cover to keep warm.
Stir together pine nuts, Parmesan, and Italian seasoning in a wide,
shallow dish. Season turkey on both sides with salt and pepper, then
dredge both sides in the nut mixture, pressing to adhere.
Heat oil in a large nonstick skillet over medium-low heat. Add turkey
and cook until coating is golden brown and juices run clear, about 4
minutes per side. If nuts brown too quickly, reduce heat.
Place turkey in a baking pan, top evenly with mozzarella, and broil
until cheese melts, about 30 seconds.
Spoon 1⁄2 cup of warm sauce on each plate and top each with a piece
of turkey.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving: 380 calories, 21 g fat, 4 g saturated fat, 39 g protein, 10 g carbohydrate,
3 g dietary fiber, 650 mg sodium
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