Recipe to beat high blood pressure: turkey cutlets with pineapple-cranberry sauce

Summer berries have to compete with one another for attention, but come fall, the cranberry stands alone. Its jewel-like colour makes it not just an attractive addition to any dish, but a healthful one as well and pairs well with poultry.

Preparation time: 10 minutes  

Cooking time: 15 minutes 

 Serves 4

Cutlets

• 15 ml (1 tablespoon) olive oil
• 4 turkey cutlets,125 g (4 ounces) each, halved crosswise
• 15 ml (1 tablespoon) cornstarch
• 125 ml (1/2 cup) reduced-sodium chicken broth
• Salt to taste

Sauce

• 250 g (1 cup) fresh or frozen cranberries
• 50 ml (1/4 cup) frozen pineapple juice concentrate, thawed
• 10 ml (2 teaspoon)s dark brown sugar
• 10 ml (2 teaspoons) grated lime zest
• 1 ml (1/4 teaspoon) crushed red pepper flakes
• 175 g (3/4 cup) canned pineapple chunks

1.  Combine cranberries, pineapple juice concentrate, brown sugar, lime zest, and red pepper flakes in small saucepan. Bring to a boil over medium heat and cook, stirring occasionally, until cranberries have popped and are glossy, about 10 minutes. Stir in pineapple. (Cranberry mixture can be made up to 3 days ahead and refrigerated. Return to room temperature before proceeding.)
2. Heat oil in large nonstick skillet over medium heat. Dust turkey with cornstarch and cook until golden brown and cooked through, about 1 minute per side. Transfer turkey to platter and cover loosely with foil to keep warm.
3. Stir broth and salt into skillet and bring to a boil. Remove from heat, stir in cranberry mixture, and spoon over turkey.

• Use pork or chicken cutlets in place of turkey.
• For an orange flavor, substitute orange juice concentrate for the pineapple juice concentrate. Substitute orange zest for the lime zest.

• Adding fruit to main meals helps you to reach your 5-a-day goal, while adding personality and sweetness to otherwise routine flavours.
• Cranberries, while not often thought of as a fruit you eat often, are brimming with vitamin C and antioxidant properties, as well as heart-healthy fibre.

Key Nutrients: 240 calories, 40 calories from fat, 5g fat, 1g saturated fat, 0g trans fat, 29g protein, 20g carb, 2g fibre, 70mg sodium.

Blood Pressure Nutrients: 16mg vitamin C, 49mg magnesium, 510mg potassium, 33mg calcium.