Honey Pepper Turkey

Serves 4

2 tablespoons Worcestershire sauce

1/4 cup honey

1/4 cup Dijon mustard

1 teaspoon cracked pepper

8 teaspoons canola oil

1 1/2 pounds boneless, skinless turkey breast cutlets, 1/4 to 1/2 inch thick

Mix Worcestershire sauce, honey, mustard and pepper together and set aside. Heat oil in a medium-size nonstick skillet over medium-high heat. Add turkey and brown 1-2 minutes. Turn and brown second side 1 minute. Reduce heat to low, spoon sauce over turkey and cook 1 minute or until cooked through.

Note: Chicken tenders, thighs or breasts can be substituted for the turkey; you'll just need to cook them longer, depending on the cut.

Adapted from "Mix 'n' Match Meals in Minutes for People With Diabetes," by Linda Gassenheimer. The recipe analysis is also from the book.

Per serving: 350 calories, 41 grams protein, 10 grams fat, 1 gram saturated fat, 22 grams carbohydrate, 1 gram fiber, 110 milligrams cholesterol, 530 milligrams sodium.

(Photo by me)