Healthy Recipe: Pan-Fried Turkey Cutlets with Maple Pumpkin Polenta
Do you like turkey, but not all of the roasts, basting and cutting that go with it? We hear you! These tasty turkey cutlets are easy to make (less than 30 minutes from stove to plate!) And they get winning marks for nutrition. Packed with 8% more protein than chicken cutlets, they're guaranteed to keep […]

Do you like turkey, but not all of the roasts, basting and cutting that go with it? We hear you! These tasty turkey cutlets are easy to make (less than 30 minutes from stove to plate!) And they get winning marks for nutrition. Packed with 8% more protein than chicken cutlets, they're guaranteed to keep you full and satisfied. Plus, they provide 20% of your daily dose of energizing iron.

For a nourishing accompaniment, make this pumpkin and maple polenta. It's silky, cheesy, and comforting, yet surprisingly low in saturated fat and added sugars. With 18% of your day's vitamin A and 2 grams of fiber, it's practically considered a vegetable!

INGREDIENTS:

For the pumpkin polenta:

3 cups (24 oz or 750 mL) homemade chicken broth (or reduced sodium canned chicken broth)

2/3 cup (3.3 oz / 95 g) polenta or corn grits

1/2 cup (4.4 oz / 125 g) canned pumpkin puree

¼ cup (1 oz / 30 g) grated Parmesan

2 teaspoons of maple syrup

1 large pinch of ground nutmeg

Salt and freshly ground pepper

For the turkey cutlets:

4 turkey breast cutlets (about 4 oz / 125 g each)

Salt and freshly ground pepper

Dredging flour

¼ cup (2 fl oz / 60 ml) extra virgin olive oil

8 fresh sage leaves, roughly chopped

4 shallots, finely chopped (to make ¼ cup)

1/3 cup (3 fl oz / 80 mL) sherry

¾ cup (6 oz or 180 mL) homemade chicken broth (or reduced sodium canned chicken broth)

1 tbsp unsalted butter

INSTRUCTIONS:

Make the polenta:

In a medium pot over high heat, bring the chicken broth to a boil. Add the polenta and mix well. Reduce the heat to low. Simmer for 15 to 20 minutes, stirring constantly, until the polenta is smooth and creamy. Stir in the pumpkin puree, Parmesan, maple syrup, nutmeg, salt and pepper. Remove from fire. Divide among 4 plates.

Prepare the turkey cutlets:

Season the turkey cutlets with salt and pepper. Dredge the cutlets in the flour so that they are lightly coated. Put aside.

In a large sauté pan over medium-high heat, heat olive oil. Add sage and sauté until slightly crisp, about 30 to 60 seconds. Remove from pan and transfer to a paper towel-lined plate.

Reduce the heat of the pan to medium. Add the turkey and cook, 2 to 3 minutes per side, until golden brown. Remove from pan and transfer to a large plate.

Add the shallots to the pan and cook for 1 minute. Pour the sherry into the pan and scrape the golden bits from the bottom of the pan. Cook until sherry has reduced by half, about 1 to 2 minutes. Add the broth and simmer for an additional 5 minutes. Reduce the heat to low. Incorporate the butter. Return the turkey cutlets to the pan and heat for an additional 1 minute. Remove from fire. Serve each cutlet with plated polenta. Garnish the polenta with fried sage.

Makes 4 servings.

NUTRITION FACTS (PER SERVING):

Calories 491

Protein 37 g

Total fat 20 g

Saturated fatty acids 5 g

Cholesterol 58 mg

Carbohydrates 33 g

Fiber 3 g

Total sugars 6 g

Added sugars 2 g

Sodium 439 mg


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How to Squat with Proper Form : The Definitive Guide

Here’s how to Squat with proper form, using a barbell : Stand with the bar on your upper-back, and your feet shoulder-width apartSquat down by pushing your knees to the side while moving hips backBreak parallel by Squatting down until your hips are lower than your kneesSquat back up while keeping your knees out and chest upStand with your hips and knees locked at the top

Hold the weight for a deuxième at the top. Breathe. Then take a big breath, hold it and Squat your next rep. Repeat until you’ve done five reps on StrongLifts 5×5. Squats work your whole body. Your legs bend and straighten to move the weight. Your abs and lower back groupes de muscles stabilize your trunk while your legs move. Your upper-back, shoulders and arms balance the bar on your back. Many muscles work at the same time, not just your legs.

The Squat is the king of all exercises. It works more zones musculaires, with heavier weight, than more popular exercises like the Bench Press. It’s therefore more effective to gain overall strength and muscle quickly. That’s why you’re Squatting 3x/week on the StrongLifts 5×5 workout.

Proper Squat form is key to avoid knee and back pain. Don’t do partial Squats by going only half the way down. Break parallel by Squatting down until your hips are below your knees. Push your knees out so they’re inline with you feet. Keep your lower back neutral, don’t let it round.

This is the definitive guide to proper form on the Squat exercise. It covers Squat benefits, Squat technique, groupes de muscles worked, common Squat issues and pain, as well as Squat variations like the Front Squat and Olympic Squat.

Nothing I did in the gym ever worked until I started to Squat. And yet few people in the gym Squat. Most people skip Squats because they’re . They use excuses like “Squats are bad for the knees”. But, put bluntly, if you’re not Squatting every week, using free weights, and breaking parallel on every rep, your training program is ineffective. Here are 11 Squat benefits. 11 reasons why you should start Squatting today…

Gain Strength. Strength is your ability to move your body against an external resistance. The bar is on your back when you Squat and gravity pulls it down. Your zones musculaires must generate intensité against gravity to control the bar on the way down and Squat it back up. Increase your Squat and you increase the strength of your zones musculaires. This strength carries over to daily life and sports because Squats work your whole body.

Build Muscle. Squats work a ton of muscles. Your legs bend, your torso stays tight and your upper-body supports the bar. All these groupes de muscles work at the same time to balance and Squat the weight. This releases bourrinage building hormones like testosterone. The heavier you Squat, the stronger and bigger your zones musculaires become. This delays the loss of lean bourrinage mass ( sarcopenia, 2. 5kg/decade over 25y on average ).

Burn Fat. You lose fat when your body burns more energy than you eat. Your groupes musculaires burn energy to lift weight. Squats burn more energy than any other exercise because they work more groupes de muscles and with heavier weights. Heavy Squats also increase your metabolism for hours post workout ( EPOC ). When you combine this with proper alimentation, Squats will help you burn fat and achieve six pack abs.

Increase Fitness. Your heart is a muscle. Squat strengthen your groupes de muscles, including your heart. It makes it more efficace because any activity takes less effort. Walking up stairs or course put less demand on a stronger heart. This decreases your heart rate and blood pressure over time. This in turn increases your cardiovascular sport. Squatting is good for your heart unlike what some doctors will tell you.

Increase Explosiveness. Explosiveness is your ability to generate intensité fast. In physics this is power : how much work you can do in a given time ( P=W/t ). Stronger legs can do more work in the same amount of time. The more work you can do in the given time, the more power you have. Squats build explosiveness for sports by increasing power. They don’t make you slow for sports, they make you faster.

Strengthen Bones. Gravity the bar down when you Squat. This compresses everything under the bar. Your bones are living tissues ( they heal if they break ) which react to this vertical compression by getting stronger. Squats don’t stunt growth. They increase the density of your bones. They make them stronger and less likely to break. This protects you against falls and osteoporosis.

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