Back in the day, I would feed my family frozen chicken nuggets in the belief that I was serving them a healthy meal. After all, we weren’t eating out at the local fast food joint, so those chicken nuggets had to be a healthier option, right?
When my kids were little people, their meal of choice was chicken tenders – ketchup included on every plate.
Those days are long past, but every day I can picture their darling faces chowing down at the kitchen counter.
I’ll bet you’re thinking to yourself, “Why is she posting a turkey recipe in June?”
Because turkey breast tenderloins were on sale, and chard is in season. It’s as simple as that.
It was a breeze to keep this meal low calorie since turkey breast is a lean source of protein, and chard has virtually no calories to speak of.
Did you know that according to WebMD (I’m a fan of this site for quick health advice) chard provides more than 300 percent of your vitamin K needs for the day?
This sounds like a good reason to eat it while it’s fresh from the garden to me.
And this chard makes a perfect side dish for my cost friendly turkey breast tenderloins. We spread them with a mixture of spicy Dijon mustard and lemon, then dredged them in an herby flour mixture before they were roasted in the oven.
Did I tell you that I’m training to run a 5K at our local winery for a children’s charity with daughter Rimmy? I decided on my 54th birthday in May that I needed a new fitness goal. I’m not a runner, so this is a stretch for me.
My turkey and chard recipe came in under 300 calories, making it a good training meal with lots of lean protein and veggies. Now I just need to get this running thing down. Wish me luck!
Shake It Up! This recipe works equally well for chicken breasts or pork tenderloin. Kale or spinach could easily replace the chard.
- 12 ounces turkey tenderloin
- 3 tablespoons flour
- 1 tablespoon fresh thyme, minced
- 1 tablespoon rosemary, minced
- 1 tablespoon Dijon Mustard
- 1 tablespoon lemon juice
- ½ tablespoon water
- ½ medium onion, finely chopped
- 2 large garlic, finely minced
- 8 cups chard, chopped
- ½ cup low sodium chicken broth
- 1 tablespoon lemon juice
- Preheat the oven to 350 degrees. Take a large oven proof skillet and spray generously with cooking spray.
- Combine flour, thyme and rosemary on a plate.
- Combine mustard, 1 tablespoon lemon juice and water in a bowl.
- Brush one side of tenderloins with mustard mixture, then press into the flour mixture. Turn the tenderloins over, then brush with remaining mustard. Press that side into the flour mixture.
- Preheat the skillet over medium high and add tenderloins. Sear on one side for two to three minutes, then spray the tops with cooking spray and flip. Sear the second side for another two to three minutes, then place the pan in the oven.
- Roast for 15 to 20 minutes until turkey is no longer pink at the thickest part. Do not over cook, or turkey will be dry. Remove just before you thinks it's done and cover with foil.
- Place pan with turkey drippings onto the stove over a burner set to medium high.
- Add chicken broth, garlic and onions. Cook for 3 - 5 minutes to soften onions, then add the chard. Cook for another 3 - 5 minutes to wilt the chard, then toss with remaining lemon juice and season with salt and pepper.
- Serve chard with turkey tenderloins.
Food energy: 292kcal Saturated fatty acids: 0.60g Monounsaturated fatty acids: 0.53g Polyunsaturated fatty acids: 0.61g Total fat: 1.74g Calories from fat: 15 Cholesterol: 105mg Carbohydrate, by difference: 21.21g Total dietary fiber: 4.28g Protein: 47.42g Total lipid (fat): 2.21g Water: 378.77g Ash: 5.24g Total sugars: 3.84g Calcium: 135mg Iron: 6.05mg Magnesium: 178mg Phosphorus: 463mg Potassium: 1218mg Sodium: 618mg
Asian cabbage salads (sometimes referred to as Chinese cabbage salads) have been around for years, and for good reasons . . .
- They’re quick and inexpensive to make for a crowd, thus perfect for barbecues and picnics.
- They aren’t mayonnaise based (at least not the versions I’ve made), so they can withstand a bit of time on the buffet table.
- People love the combination of seasonings. Usually sesame oil, soy sauce, rice vinegar, garlic, ginger, etc.
Just ask me to go to my happy place, and I’ll say if you serve me a Mexican inspired dish, I’m there.
The versatility of Mexican spices – chiles, cumin, garlic, cayenne, and oregano work with almost any vegetable or meat you pair them with.
Meals after a long work day have to be an easy affair. Anything too fancy, with too many ingredients immediately puts me in a funk. I want some of the evening left to play.
Chicken breasts grace our table more often than I’d like to admit. They’re inexpensive, low calorie, high in protein and quick to cook. Because we’re sticking with lower calorie meals this month, chicken is perfect.
If you really want a people-pleasing recipe ask friends, family and coworkers. I guarantee you’ll come up with a dish you’ll have in your recipe box for years to come.
Recently my coworkers, Maija and Steve, decided to share their favorite crockpot recipes for lunch. They take turns each week preparing family favorites, then bring them in for a well-deserved break in the day.
You know I had to insert myself into their fun lunch gathering, and it didn’t take long for me to find this Italian Wedding Soup to share with you!
Thanks to a few secret ingredients, this chicken chili has people coming back for seconds.
If you searched through the archives of this blog, you’d find an entire collection of chili recipes. As far as I’m concerned, chili is a dieter’s dream meal.
I can pack my slow cooker with fiber packed beans, low fat ground meat, wholesome vegetables, and in a few hours, I’ll have a satisfying bowl of goodness.
I’m not one to use my calories for the day on a sandwich, I’d rather save them for a juicy steak and potatoes for dinner, or Skinny Cow ice cream at the end of the day.
But every once in awhile the craving for a melted cheese sandwich hits, and I’m willing to use those precious calories and skip dessert.
If you have picky eaters in the house to feed, then this healthy meal is perfect for them.
Most folks with fussy tastes will eat chicken, so these chicken meatballs packed with kale and Parmesan are a good protein choice.
The trick to keeping ground chicken moist, is not to over cook it. Since we aren’t frying these easy meatballs because they’re made in mini muffin tins, they cook quickly without any added fat. This makes them calorie friendly too!