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E-Health: Recipe of the Week
Zesty Turkey Tenderloin
Note: This recipe is especially for kids with diabetes, but it can be a nutritious part of almost anyone's diet. Kids with diabetes may need to pay extra attention to the amount of carbohydrates they eat to maintain control of their blood sugar levels.
This low-sodium recipe counts as only 1/2 carbohydrate exchange. This leaves room for you to serve it with your favorite side dish!
Prep time: 30 minutes
Ingredients:
1 lb. boneless and skinless turkey breast tenderloin
1 1/2 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
1/2 c. zucchini, chopped
1/2 c. yellow squash, chopped
1/2 c. onion, chopped
2 tbsp. fresh cilantro, chopped
1 tbsp. jalapeño pepper, chopped
Utensils:
oven (You'll need help from your adult assistant.)
knife (You'll need help from your adult assistant.)
measuring cup
measuring spoon
broiler pan
3-quart saucepan
meat thermometer
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 185 degrees Fahrenheit (85 degrees Celsius). 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 approximately 1/2 cup vegetables
Nutritional analysis (per serving):
212 calories
34 g protein
4 g fat
1 g sat. fat
9 g carbohydrate
2 g fiber
74 mg cholesterol
104 mg sodium
50 mg calcium
2 mg iron
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