Wednesday, February 15, 2012

Turkey Tenderloin

So this was the first recipe I've made with a turkey breast. Ground turkey is definitely a staple for my weekly grocery list (Turkey burgers, Sloppy Turkey Joe's, Turkey Tacos, etc.) but I wasn't quite sure what to do with a Turkey Breast or how to make it not taste like a boring grilled turkey breast. I decided to use a standby Chicken tender recipe and just sub Turkey and it turned out great. Joe was sold just by the looks of it - then he tasted it and was in love. I personally think it needed a little more flavor so next time I'll mix in more seasoning and Parmesan cheese with the breadcrumbs (I've included this in the recipe).  Try it out and let me know what you add to make it even better!

Turkey Tenderloin; serves 4

You will need....

  • 4 boneless Turkey Breast Tenderloins (about 1.5lbs) (I use the Honeysuckle brand that Hy-Vee sells) 
  • 1/4 cup of flour 
  • 2 large eggs
  • 1 cup of whole wheat breadcrumbs (I like Ian's Panko Breadcrumbs, you can find these in the health food section of Hy-Vee) 
  • 2 garlic cloves finely chopped (or 1/4 tsp of garlic powder)
  • 1 Tbsp Italian Seasoning  
  • 1/4 cup grated Parmesan cheese 
Preheat oven to 350 degrees F
Place a large wire rack on a baking sheet and coat with cooking spray.

The messy way....

  1. Place flour and Italian Seasoning in a shallow dish. 
  2. Lightly beat eggs in another shallow dish. 
  3. Combine breadcrumbs, garlic and Parmesan in third dish. 
  4. Coat each tenderloin in flour mix, shaking off any excess.
  5. Dip in egg and let any excess drip off. 
  6. Roll in the breadcrumb mixture and place on the prepared rack. 
  7. Generously coat the top of each tender with cooking spray.


The easy "Shake and Bake" way

  1. Place flour and Italian Seasoning in a gallon size zip lock bag. 
  2. Lightly beat eggs in another shallow dish. 
  3. Combine breadcrumbs, garlic and Parmesan in another gallon size zip lock bag.
  4. Drop all tenderloins into the bag with the flour mix and shake until coated.
  5. Dip, one at a time, in egg and let any excess drip off. 
  6. Drop all tenderloins into breadcrumb mixture and shake until coated. 
  7. Place on prepared rack.
  8. Generously coat the top of each tender with cooking spray.
Place in oven and bake for about 30 minutes, or until turkey is cooked through. I flip the tenderloins halfway through the baking time. 




Per Serving: 
Calories: 338
Total Fat (g): 3.9
    Saturated (g): 1.0
Cholesterol (mg): 206.2
Sodium (mg): 348
Potassium (mg): 8.8
Total Carbs (g): 19.5
     Dietary Fiber (g): 2.1
     Sugars (g): 0.6
Protein (g): 44.8
Vitamin A: 3%
Vitamin C: 4%
Calcium: 5.5%
Iron: 13%