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