Have you seen those convenient packages of thinly sliced beef, chicken or pork they sell at the market?
When I’m in a mad dinner rush, they’re a God send! I can whip up a healthy stir fry in minutes with the addition of whatever vegetables I have on hand, and a simple sauce.
In fact, over the years I’ve accumulated quite a collection of stir fry recipes. This chicken and tofu served with a spicy peanut sauce is at the top of the list.
As far as I’m concerned eggs are the perfect protein choice for a quick meal. They’re inexpensive, and pack a nutritional whollop. Scrambled eggs being my version of choice.
For awhile there, the incredible egg got a bad rap. Folks watching their cholesterol intake wouldn’t touch them.
In recent years, science has discovered that eating foods containing cholesterol doesn’t necessarily mean they’ll raise the cholesterol in your blood. Authority Nutrition has a quick primer on the health benefits of eggs worth a read if you have concerns. (Always check with your doc too!)
During the past few weeks I’ve asked readers to fill out this survey.
I wanted to know what you’re looking for when it comes to healthy, low calorie recipes. The most common response was that as healthy eaters, you’re looking for quick fix meals like this chicken panini sandwich.
The best way I know how to deliver on the request is to start with fresh ingredients that pack big flavor, so we just need a handful to keep things simple.
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
Us calorie watching folks know that if we take one bite of our favorite foods, often referred to as “trigger foods,” it’s all over. We just can’t resist that second bite that turns into 3 slices of pizza, an entire bowl of chips, or gigantic plate of fries.