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.
That’s how I feel about pizza, especially the flatbread pizzas our local bistro serves loaded with chicken, roasted vegetables, and salty cheese.
I’m huge fan of lettuce wraps.
It’s not that I’m skipping wheat wraps these days to save calories, or because I’m sensitive to gluten. I simply love the fresh crunch those green leaves give to every bite of whatever filling I decide to drop in the middle.
Wow! What do you think of my picture of this spicy Asian inspired soup?
I’m working on my food photography skills folks, and boy does it show – not in a good way. The images of this gingery, garlicky shrimp soup are on the grainy side, but it was such satisfying meal, that I didn’t want you to miss out.
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.
When it comes to making a quick and healthy meal, you can’t beat eggs.
I know what you’re thinking. It wasn’t long ago that the medical community told us to avoid eating eggs because they contributed to bad cholesterol. We were to eat them sparingly to avoid heart disease, along with a host of other nasty illnesses.