Tuesday, July 10, 2012

Turkey Tuesday

Last week we had Taco Tuesday, so today we're going with Turkey Tuesday. Color me creative.

Today we could also go with Tired Tuesday as I am feeling a little spent.

Luckily, tomorrow is my last day in the office for about a week and a half, as we are heading to the beach with the fam. I'm not sure if I am going to blog while I'm being lulled to sleep by the ocean, but I do have a couple of meals planned and will catch you up on my exciting (non) adventures upon our return. So yes, peeps, this is probably your last blog for a while.

Road trip!

Turkey Tenders
Source: Cooking Light, March 2011

  • 1 pound turkey tenderloin
  • 1/4 c. all-purpose flour
  • 1/3 cup egg substitute
  • 3/4 c. panko
  • 2 tbsp grated parm
  • 1/4 tsp garlic salt (used garlic powder)
  • 1 tbsp canola oil
  • Preheat oven to 425 degrees.
  • Cut tenderloin in half lengthwise; cut into 20 (2-inch) pieces.
  • Place flour in a shallow dish. Place egg substitute in another. Combine panko, cheese, garlic, salt in another dish. Dredge turkey in flour; dip in egg, and dredge in breadcrumb mix.
  • Heat oil in a large nonstick skillet over med-high, swirling to coat. Add turkey pieces to pan; cook 2 mins on each side. Place turkey pieces on a broiler pan. Bake for 5 mins, then turn over and bake 5 more mins or until golden brown.
Yield: 4 servings (5 pieces/serving - I assumed 4oz)
Per serving: 227 calories; 6.1g fat (1.2g sat, 2.7g mono, 1.3g poly); 32.9g protein; 11g carb; 47mg chol; 237mg sodium

We also had:
Lemon-Herb Rice
Source: 500 Low Sodium Recipes, by Dick Logue

  • 2 c. cooked rice (used brown)
  • 1/4 c. low-sodium chicken broth (used no-salt added)
  • 2 tbsp lemon juice
  • 1/4 tsp garlic powder
  • 1/3 tsp onion powder
  • 1 tbsp dried parsley (skip - didn't have)
  • 1/4 tsp black pepper (skip - don't like)
  • Stir all ingredients together in a saucepan and heat through. Eat.
Yield: 4 servings (I assumed 1/2 c./serving)
Per serving: 105 cals; 2 g protein; 0g fat; 9mg sodium; 0mg chol.

I changed up the turkey recipe a smidge. Because I am not the most adept at pan searing, and I don't like smelling my my kitchen after I do it, and I was being lazy (please refer to song selection "A" above), I instead just put all of the tenderloins on a baking sheet and sprayed them with cooking spray, then flipped after 10 mins and sprayed again. I think the result worked. I also think these are like pretty much every other tenderloin/finger/nugget recipe I have - nothing special, but tasted good. The rice was also nothing special - a nice little switch-up from plain brown rice, but it did not garner any oohs or aahs from the crowd.

Turkey: Three forks
Rice: Two forks

See you in a few!

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