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Nutrition and Fitness

Zesty Turkey Tenderloin With Vegetables

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Note: This recipe is especially for kids with diabetes, but can be a nutritious part of almost anyone's diet.

This low-sodium recipe counts as only ½ carbohydrate exchange, so it can be served with a favorite side dish!

Prep time: 30 minutes

Ingredients:

  • 1 lb. boneless and skinless turkey breast tenderloin
  • 1½ tsp. ground cumin
  • 3 garlic cloves, minced
  • 2 tbsp. red wine vinegar
  • 2 tsp. sugar substitute with sucralose
  • 2 tsp. cornstarch
  • 1 c. tomatoes, chopped
  • ½ c. zucchini, chopped
  • ½ c. yellow squash, chopped
  • ½ c. onion, chopped
  • 2 tbsp. fresh cilantro, chopped
  • 1 tbsp. jalapeño pepper, chopped

Directions:

  1. Preheat broiler.
  2. Combine cumin and garlic in a small bowl and rub mixture on both sides of turkey.
  3. Place turkey on broiler pan and broil for 5 minutes. Turn and broil 5 minutes or until internal temperature reaches 185º F (85º C). Juices should run clear and the turkey should not be pink in the center.
  4. While turkey is cooking, combine vinegar, sugar substitute, and cornstarch in saucepan and mix until smooth.
  5. Stir in zucchini, squash, onions, cilantro, and jalapeño peppers.
  6. Cook and stir vegetables over medium heat until mixture boils and thickens. Cook and stir 2 minutes more after mixture begins to thicken.
  7. Spoon over turkey.

Serves: 4

Serving size: 4 oz. turkey meat and about ½ cup vegetables

Nutritional analysis (per serving):
212 calories
24 g protein
4 g fat
1 g sat. fat
9 g carbohydrate
2 g fiber
74 mg cholesterol
104 mg sodium
30 mg calcium
2 mg iron

Diabetic exchanges:
½ carbohydrate exchange

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
Serve with brown rice. Be sure to count your carbohydrates in the side dishes.

Reviewed by: Allison Brinkley, RD, CNSC, LD/N
Date reviewed: July 2012

License

Note: All information is for educational purposes only. For specific medical advice, diagnoses and treatment, consult your doctor.

© 1995–2014 The Nemours Foundation/KidsHealth. All rights reserved.

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