Healthy Eating – Recipes

Americans of all races tend to eat more and are less active than their ancestors, which, is contributing to the obesity epidemic in the US. Recent statistics show that up to 66% of the US population is overweight or obese. These weight trends are even more pronounced among African Americans with 60% of African American men and 78% of African American women identified as overweight. In addition, 28.8% of men and 50.8% of African American women are considered obese.
Simply put, we eat large portions of what we want but the nutritional value is not there. Our recipes give you just that, good healthy food with a balanced nutrition. They are for anyone that needs a balanced meal selection without the worry of excess sugar, sodium, or calories! Start eating smarter right now with Livewell Healthy Living Café.


Turkey Cutlets with Sage & Lemon:

Lean turkey cutlets are ideal for a quick sauté. Here, a simple pan sauce with wine, sage and a whisper of butter delivers a luxurious finish. Serve with mashed winter squash and sauteed spinach.

4 servings | Active Time: 25 minutes | Total Time: 25 minutes


  • 3 tablespoons all-purpose
  • 1 pound turkey breast      cutlets
  • 1/4 teaspoon salt
  • Freshly ground pepper, to      taste
  • 3 teaspoons extra-virgin      olive oil, divided
  • 2 cloves garlic, minced
  • 2 teaspoons chopped fresh      sage
  • 1/4 cup dry white wine
  • 3/4 cup reduced-sodium      chicken broth
  • 1 teaspoon lemon juice
  • 1 teaspoon butter


  1. Spread flour on a large plate. Cut several small slits in outer edges of the turkey to prevent curling. Pat dry with paper towels and season with salt and pepper. Dredge lightly in flour. Discard any remaining flour.
  2. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add half the turkey and cook until golden outside and no longer pink inside, 1 to 2 minutes per side. Transfer to a platter and tent with foil to keep warm. Sauté the remaining turkey in another 1 teaspoon oil until golden; transfer to platter.
  3. Add the remaining 1 teaspoon oil to the pan. Add garlic and sage; cook, stirring, until fragrant, about 1 minute. Add wine and cook, scraping up any browned bits, until reduced by half, about 1 minute. Add broth and cook until the liquid is reduced by half, 4 to 5 minutes. Stir in lemon juice and any juices accumulated from the turkey and simmer for 1 minute more. Remove from heat and swirl in butter. Serve, spooning the sauce over the turkey.


Per serving : 205 Calories; 5 g Fat; 1 g Sat; 3 g Mono; 48 mg Cholesterol; 6 g Carbohydrates; 29 g Protein; 0 g Fiber; 273 mg Sodium; 358 mg Potassium

Exchanges: 4 very lean meat, 1 fat

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Contributing sources for this article include:

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