Zesty Turkey Tenderloin With Vegetables
Note: This recipe is especially for teens with diabetes, but can be a nutritious part of almost anyone's diet.
This low-sodium recipe counts as only ½ carbohydrate exchange. This leaves room for you to serve it with your favorite side dish!
Prep time: 30 minutes
- 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
- Preheat broiler.
- Combine cumin and garlic in a small bowl and rub mixture on both sides of turkey.
- Place turkey on broiler pan and broil for 5 minutes. Turn and broil 5 minutes or until internal temperature reaches 185ºF (85ºC). Juices should run clear and the turkey should not be pink in the center.
- While turkey is cooking, combine vinegar, sugar substitute, and cornstarch in saucepan and mix until smooth.
- Stir in zucchini, squash, onions, cilantro, and jalapeño peppers.
- Cook and stir vegetables over medium heat until mixture boils and thickens. Cook and stir 2 minutes more after mixture begins to thicken.
- Spoon over turkey.
Serving size: 4 oz. turkey meat and approximately ½ cup vegetables
Nutritional analysis (per serving):
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
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
© 1995-2014 KidsHealth® All rights reserved. Images provided by iStock, Getty Images, Corbis, Veer, Science Photo Library, Science Source Images, Shutterstock, and Clipart.com