Heart-Smart_Recipes_2016_

Heart-Smart Recipes 75

Turkey Roasted with

Brussels Sprouts and Carrots

SERVINGS 6 (3 oz. cooked meat + about

(^3) ⁄ 4 cup vegetables each)
PREP 15 minutes ROAST 35 minutes
Nonstick cooking spray
(^1) ⁄ 2 tsp. onion powder
(^1) ⁄ 2 tsp. garlic powder
(^1) ⁄ 2 tsp. black pepper
(^1) ⁄ 2 tsp. salt
1 1 ⁄ 2 lb. turkey breast tenderloins
3 carrots, peeled and cut into
bite-size pieces
2 tsp. olive oil
(^1) ⁄ 2 cup orange marmalade
1 Tbsp. grated fresh ginger
1 lb. fresh Brussels sprouts,
trimmed and halved
Orange wedges

1. Preheat oven to 400°F. Lightly coat a
   15×10-inch baking pan with cooking
   spray. For rub, in a bowl stir together
   onion powder, garlic powder, pepper,
   and^1 ⁄ 4 teaspoon of the salt. Sprinkle
   evenly over turkey; rub in with your
   fingers. Place tenderloins on one side
   of the prepared pan.

Almond-Crusted Fish
with Potato Crisps
SERVINGS 4 (4 oz. fish + half of a
potato each)
PREP 30 minutes BAKE 15 minutes
1 lb. fresh or frozen skinless
cod fillets
Nonstick cooking spray
2 medium potatoes or sweet
potatoes, cut crosswise into

(^1) ⁄ 8 -inch-thick slices
(^1) ⁄ 4 tsp. garlic salt
(^1) ⁄ 4 cup all-purpose flour
2 egg whites, lightly beaten
2 Tbsp. fat-free milk
(^1) ⁄ 4 cup fine dry bread crumbs
(^1) ⁄ 4 cup finely chopped almonds
1 tsp. snipped fresh thyme
4 tsp. canola oil
Lemon wedges (optional)

1. Thaw fish, if frozen. Preheat oven to
   450°F. Line a large baking sheet with
   foil; coat foil with cooking spray. Lightly
   coat a 9-inch square baking pan with
   cooking spray. Rinse fish; pat dry with
   paper towels. If necessary, cut fish into
   four serving-size pieces. Measure
   thickness of fish.


2. For potato crisps, arrange potato
   slices in a single layer on the prepared
   baking sheet. Coat potato slices with
   cooking spray; sprinkle with garlic salt.
   Bake potato slices 15 to 20 minutes or
   until browned and crisp. (If any slices
   brown more quickly than others, remove
   from baking sheet and keep warm.)


3. Meanwhile, place flour in a shallow
   dish. In a second shallow dish combine
   egg whites and milk. In a third shallow
   dish combine bread crumbs, almonds,
   and thyme. Dip fish into flour, turning to
   coat. Dip into egg white mixture, then
   into crumb mixture, turning to coat.
   Place coated fish in the prepared baking
   pan. Drizzle with oil.


4. Bake fish 4 to 6 minutes per^1 ⁄ 2 -inch
   thickness or until fish flakes easily.
   Serve fish with potato crisps. If desired,
   sprinkle with additional snipped fresh
   thyme and serve with lemon wedges.

PER SERVING: 290 CAL. | 9 G TOTAL FAT
(1 G SAT. FAT) | 49 MG CHOL.
219 MG SODIUM | 24 G CARB. | 3 G FIBER
2 G SUGARS | 27 G PRO.

2. In a bowl toss carrots with olive oil
   to coat. Place carrots next to turkey
   in baking pan. Roast, uncovered,
   15 minutes.


3. Meanwhile, in a medium saucepan
   combine orange marmalade, fresh
   ginger, and the remaining^1 ⁄ 4 teaspoon
   salt. Cook and stir over low heat until
   melted. Reserve 2 tablespoons of the
   marmalade mixture. Add Brussels
   sprouts to the saucepan; stir to coat.
   Add Brussels sprouts to carrots in
   baking pan aer 15 minutes of roasting;
   stir to combine. Brush turkey with
   reserved marmalade mixture.


4. Roast, uncovered, 20 to 25 minutes
   more or until turkey is no longer pink
   (165°F) and vegetables are tender,
   stirring vegetables once. Slice
   tenderloins and serve with vegetables
   and orange wedges.
   PER SERVING: 260 CAL. | 3 G TOTAL FAT
   (1 G SAT. FAT) | 51 MG CHOL.
   325 MG SODIUM | 31 G CARB. | 5 G FIBER
   21 G SUGARS | 30 G PRO.

TURKEY ROASTED WITH BRUSSELS

SPROUTS AND CARROTS