Ingredients
1 large egg (or 1/4 cup egg substitute)
1/2 cup Italian-seasoned bread crumbs
2 turkey tenderloins (1 1/4 lb)
1/4 cup Dijon mustard
1 tablespoon canola oil

Steps

1. Preheat oven to 375°F. Place egg in shallow bowl; beat lightly. Place breadcrumbs on plate (may be paper).
2. Cut turkey into four portions. Coat both sides of each piece with mustard. Dip turkey into egg, turning to coat boat sides, the allowing any excess to drip off. Finally, dip both sides into bread crumbs; press with fingertips to evenly coat (wash hands).
3. Preheat large oven-safe sauté pan on medium 2–3 minutes. Place oil in pan; swirl to coat. Add turkey (wash hands); cook 2–3 minutes on each side or until crust is golden.
4. Transfer pan to oven; bake 10–12 minutes or until internal temperature of turkey reaches 165°F. Use a meat thermometer to accurately ensure doneness. Serve.

CALORIES (per 1/4 recipe) 270kcal; FAT 7g; CHOL 145mg; SODIUM 660mg; CARB 13g; FIBER 1g; PROTEIN 37g; VIT A 2%; VIT C 0%; CALC 4%; IRON 15%

Ingredients
1 medium head green cabbage (rinsed)
1 small sweet onion (rinsed)
1 small tart green apple (rinsed)
2 (8-oz) cans pineapple tidbits in juice (undrained)
3/4 cup reduced-fat coleslaw dressing
1/4 teaspoon celery seeds
1/8 teaspoon kosher salt
4 teaspoons tarragon (or cider) vinegar

Steps

1. Cut cabbage in half (reserve one-half for other use). Remove core and any blemished leaves. Slice finely and place in salad bowl. Remove ends and skin from onion; cut onion in half. Slice one-half of onion thinly. Remove core from apple; cut into quarters and slice thinly. Add both to cabbage.
2. Drain pineapple, reserving juice, and add pineapple bits to cabbage. Place reserved pineapple juice in medium bowl; whisk in remaining ingredients until well blended.
3. Add dressing to cabbage; toss until evenly coated. Chill or serve at room temperature. (Makes 8 servings.)

CALORIES (per 1/8 recipe) 140kcal; FAT 5g; CHOL 5mg; SODIUM 490mg; CARB 24g; FIBER 3g; PROTEIN 1g; VIT A 2%; VIT C 50%; CALC 4%; IRON 4%