Prep time: 20 minutes
Cook time: 10 to 15 minutes
Makes: 4 to 6 servings
- 1 boneless, skinless Ontario turkey breast (about 1 1/4 lb/600 g)
- 3/4 tsp (4 mL) each salt and fresh ground pepper, divided
- 1/3 cup (75 mL) all-purpose flour
- 2 eggs
- 2 cups (500 mL) panko bread crumbs
- 1/2 cup (125 mL) canola oil
- 1 green onion, thinly sliced
- 1/2 cup (125 mL) ketchup
- 1 tbsp (15 mL) each Worcestershire sauce and rice vinegar
- 4 tsp (20 mL) sodium-reduced soy sauce
- 1 small clove garlic, minced or rasped
Japanese Ketchup: In a small bowl, whisk together ketchup, Worcestershire sauce, vinegar, soy sauce, and garlic; set aside.
Using a chef’s knife, thinly slice turkey breast crosswise on a slight angle to make small cutlets. Using a meat mallet, pound each cutlet slightly to even out thinly. Place on a large plate and sprinkle both sides evenly with some of the salt and pepper.
Place flour on one plate, beat eggs in shallow dish, and place bread crumbs in another. Season all three with a pinch each of salt and pepper.
Dredge each turkey piece into flour first, then egg, letting excess drip off. Coat both sides well with panko crumbs and set aside. Repeat with remaining turkey.
In a large nonstick skillet, heat 1/3 cup (75 mL) of the oil over medium high heat and cook turkey pieces in batches, adding remaining oil as needed, turning once, about 2 minutes per side, until golden brown.
Serve with Japanese Ketchup and sprinkle with green onions.
Per 6 servings (excluding Japanese Ketchup): About 370 cal, 23 g total fat, 13 g carb, 1 g fibre, 28 g protein, 121 mg chol, 452 mg sodium, iron 2 mg, calcium 38 mg, vit A 34 RAE, vit C 0 mg
Japanese Ketchup (per 6 servings): About 25 cal, 0 g total fat, 6 g carb, 0 g fibre, 1 g protein, 0 mg chol, 365 mg sodium, iron 0 mg, calcium 8 mg, vit A 10 RAE, vit C 4 mg