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
- Preheat oven to 375°F.
- Place breadcrumbs on plate (may be paper).
- Place egg in shallow bowl; beat lightly.
- Cut turkey into four portions.
- Coat both sides of turkey with mustard. Dip turkey into egg, turning to coat boat sides (then allowing any excess to drip off). Finally, dip into bread crumbs; press with fingertips to coat evenly (wash hands).
- Preheat large oven-safe sauté pan on medium 2–3 minutes. Place oil in pan, then add turkey; cook 2–3 minutes on each side or until crust is golden.
- Transfer pan to oven; bake 10–12 minutes or turkey is 165°F. 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%
1 medium head green cabbage, finely sliced
1/2 small sweet onion, thinly sliced
1 small tart green apple, quartered and thinly sliced
2 (8-oz) cans pineapple tidbits in juice (undrained)
3/4 cup coleslaw dressing
1/4 teaspoon celery seeds
1/8 teaspoon kosher salt
4 teaspoons tarragon (or cider) vinegar
- Cut cabbage in half (reserve one-half for other use); slice finely and place in salad bowl.
- Slice one-half of onion thinly. Cut apple into quarters; slice thinly. Add both to cabbage.
- Drain pineapple, reserving juice, and add pineapple bits to cabbage. Place reserved pineapple juice in medium bowl; whisk in remaining ingredients until well blended.
- Add dressing to cabbage; toss until evenly coated. Chill or serve at room temperature. (Makes 8 servings.)
CALORIES (per 1/8 recipe) 170kcal; FAT 10g; CHOL 5mg; SODIUM 210mg; CARB 20g; FIBER 2g; PROTEIN 1g; VIT A 2%; VIT C 50%; CALC 2%; IRON 2%
- Complete your meal with scalloped potatoes, multigrain bread, and carrot cake for dessert.
- The coleslaw may be made and chilled several hours in advance; the flavors will blend and mellow nicely.
Recipe Version R-02/12-0102