Pecan Crusted Turkey Tenderloin

Pecan Crusted Turkey Tenderloin with Sweet Potatoes

Pecan Crusted Turkey Tenderloin Nothing says the holidays like turkey and sweet potatoes. This delightful dish is full of vitamin A, fiber and healthy fats from the pecans.

Prep Time: 15 min
Cook Time: 50 min
Ready In: 70 min

Servings: 6

Nonstick Cooking Spray
1 Egg
2 Egg Whites
1 tsp Garlic Powder
½ tsp ground black pepper
2 oz Pecan Chips
1, 24-oz Turkey Breast Tenderloin
2, 6-oz Sweet Potatoes, peeled and cut into wedges (about 18 wedges per potato)
1 tbsp Olive Oil
½ tsp Cinnamon
2 tbsp Splenda Brown Sugar Blend

Preheat oven to 350 degrees F. Spray large rectangular baking dish with nonstick cooking spray.
In a medium shallow bowl, whisk together egg and egg whites.
In another medium shallow bowl, combine garlic powder, pepper and pecans.
Dip turkey breast tenderloin in egg mixture and coat well. Dredge turkey in pecan mixture and cover on both sides. Place in baking dish. Discard leftover egg mixture.
In a medium bowl, mix together the sweet potatoes, oil, cinnamon and Splenda Brown Sugar Blend.
Arrange the sweet potatoes around the turkey breast tenderloin in baking dish. Bake for 50 minutes or until done (turkey breast reaches 165 degrees).

MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free and this dish can be made gluten-free.

Tips & Notes
Although the holidays are a prime time for turkey consumption, turkey is also a popular sandwich meat and ground beef alternative all year round. The United States is the world’s largest producer of turkey meat.
You may have heard of the amino acid tryptophan, said to be the cause of all the napping after a big Thanksgiving dinner. While it is true that turkey contains tryptophan, it is not in an amount high enough to induce sleep. In fact, all meats contain tryptophan. Eating turkey at Thanksgiving should not make you any more drowsy than eating a pork chop on an ordinary Tuesday evening.
Eating foods like turkey that are high in protein help to increase the feeling of satiety and make you feel fuller for a longer period. Getting enough protein ensures maintenance of lean muscle mass and can keep insulin levels stable after meals. That being said, protein is the one nutrient that most meat-eaters are already getting plenty of.
Keep in mind that the amount of protein at each meal matters; you can only absorb so much at one time. Make sure to have a lean protein source at each meal and spread your intake out throughout the day.
The breast of the turkey has less fat and calories than most other cuts of meat, but do not assume that just because a product is made from turkey that it is healthier. For example, a burger made from ground turkey can contain just as much saturated fat as a beef burger, depending on how much dark meat is included in the ground turkey.
Make sure to check the package for fat content or % leanness and compare. Turkey contains the mineral selenium, which studies have suggested higher intakes of may decrease the risk of colorectal, prostate, lung, bladder, skin, esophageal and gastric cancers.

Nutritional Information Per Serving
Calories 250
Carbohydrate 14g
Protein 25g
Fat 10g
Saturated Fat 1.3g
Sugars 2g
Dietary Fiber 2g
Cholesterol 85mg
Sodium 75mg
Potassium 460mg

Source: American Diabetes Association

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Greek Chicken Salad

This Greek Chicken Salad is packed full of flavor and easily meets the goal of making half your plate veggies with the lettuce, tomatoes and cucumbers.

Greek Chicken SaladPrep Time: 15 min
Ready In: 15 min

Servings: 4

1 (9 oz) bag Romaine Lettuce
1 medium Cucumber, peeled and diced
2 Roma Tomatoes, diced
16 Kalamata Olives, pitted and cut in half
½ small Red Onion, thinly sliced
¼ cup reduced-fat crumbled Feta Cheese
2 cups Chicken, cooked and diced
16 baked Whole-wheat Pita Chips (about 1½ oz)

¼ cup Red Wine Vinegar
3 tbsp Olive Oil
¼ tsp Dijon Mustard
½ tsp Oregano
1/8 tsp Fresh Ground Black Pepper

In a medium bowl, mix together all salad ingredients except the pita chips.
In a small bowl, whisk together the dressing ingredients.
Pour the dressing over the salad and toss to coat.
Enjoy the pita chips on the side or break into bits and sprinkle over your salad for added crunch.

Tips & Notes
The health benefits of eating poultry are plenty. When this fowl comes in a lean breast, it’s low in fat and calories and high in protein, which makes it ideal for weight maintenance. Not to mention that this bird is jam-packed full of essential nutrients and vitamins.
Plus, with so many ways to prepare this plucky protein, your family won’t tire of chicken as a frequent weekly menu staple.
Homocysteine is an amino acid that can cause cardiovascular disease if levels are high in the body. Fortunately for us, eating chicken breast suppresses and controls homocysteine levels.
The chicken in this recipe provides a lean meat/protein source. Pick up a rotisserie chicken from your local grocery store deli for a real time-saver.
Substitute gluten-free pita chips and this recipe can be made gluten free.

Nutritional Information per Serving
Calories 340
Carbohydrate 16g
Protein 25g
Fat 20.0g
Saturated Fat 3.8g
Sugars 3g
Dietary Fiber 4g
Cholesterol 65mg
Sodium 385mg
Potassium 535mg

Source: American Diabetes Association

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Slow-Cooker Hawaiian Pork Tacos

Slow-cooker Hawaiian Pork Tacos is a great time-saver for weeknight meals. If you don’t use all of the pork at once, freeze some for another quick dinner.

Slow-Cooker Hawaiian Pork TacosPrep Time: 10 min
Cook Time: 8 hours

Servings: Makes 11 tacos

3¾ lb lean boneless Pork Shoulder/Boston butt roast
½ tsp fresh ground Black Pepper
¼ tsp ground Ginger
1 tsp Cumin
1 medium Onion, sliced
2 cloves Garlic, minced
8 oz Pineapple Juice
1 cup White Wine
11 Corn Tortillas, warmed
1 cup Shredded Lettuce

Place 3.75 lb lean boneless pork shoulder/Boston butt roast in a slow-cooker. Sprinkle meat with pepper, ginger and cumin. Add onion and garlic on top of roast. Pour pineapple juice and wine over roast.
Cover and cook on high for 7 to 8 hours. Drain liquid and shred pork with fork.
Scoop about 1/2 cup pork into each tortilla. Top each taco with shredded lettuce and any additional toppings of your choice.

Tips & Notes
Try topping these tacos with salsa, avocado slices and/or reduced-fat shredded cheese for even more flavor.
Pork is a good source of protein in a healthy diet and provide you with vitamins and minerals as well. Pork includes cuts such as chops and roasts, ham, bacon and sausage.
Protein is vital for repairing and maintaining body tissue and muscle mass, among other functions. For example, 100 grams of roasted pork top loin contains 26.45 grams of protein.
Carbohydrate is one of the major nutrients, along with protein and fat, but pork will not provide your body with much carbohydrate. Roasted pork top loin is also carbohydrate-free.
Roasted pork top loin is considerably low in fat.
The USDA notes that pork does contain other nutrients required for good health, such as vitamins and minerals.
Confirm all ingredients are gluten free and this recipe can be made gluten free.

Nutritional Information Per Serving (1 taco)
Calories 270
Carbohydrate 17g
Protein 37g
Fat 6g
Saturated Fat 1.8g
Sugars 3g
Dietary Fiber 2g
Cholesterol 95mg
Sodium 90mg
Potassium 690mg

Source: American Diabetes Association

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Fish Fillets with Lemon Parsley

Fish Fillets with Lemon Parsley Topping is a quick weeknight dinner to enjoy with your family. Fish can make a great entrée when you are pressed for time since it cooks quickly, plus it’s a great source of lean protein.

Fish Fillets with Lemon Parsley Prep Time: 5 min
Cook Time: 15 min
Ready In: 20 min

Servings: 4

4 (6 oz) Lean White Fish fillets such as tilapia, snapper or flounder, rinsed and patted dry
Paprika to taste
¼ cup Extra-virgin Olive Oil
½ tsp Lemon Zest
2 tbsp Parsley, finely chopped
¼ tsp Dried Dill Weed
1 medium Lemon, halved

Preheat oven to 400 degrees F.
Line a baking sheet with foil, coat foil with cooking spray, arrange the fillets on foil and sprinkle evenly with the paprika. Season lightly with salt and pepper, if desired. Bake 10 minutes or until the fish is opaque in center.
While fish is cooking, combine the remaining ingredients, except lemon halves, in a small mixing bowl and set aside.
Using a slotted spatula, remove the fish, place on four dinner plates and squeeze lemon juice evenly over all. Top with the parsley mixture.

Tips & Notes
All types of fish do offer some health benefits. White fish may offer more benefits compared to darker fish.
White fish is especially low in fat. People who are trying to eat a diet that will help them lose weight often substitute fish for other types of meat in order to keep their fat content down. White fish is generally lower in fat than other types of fish. Low-fat diets have many health benefits, helping to lower your risk of many diseases include heart disease, diabetes and cancer.
White fish is rich in B vitamins that are good for a lot of health reasons. They increase your metabolism which is going to further help you keep to a healthy weight. B vitamins are good for your skin, your cells and your immune system. A good immune system means that you’ll be healthy all around.
White fish is rich in selenium that adds to some of the benefits that you’re already getting from those B vitamins. It is good for the skin and good for the cells. Proper intake of selenium can help prevent problems related to thyroid conditions.
White fish is a great source of iodine which is another mineral that you need that will help with your thyroid function. Good thyroid function aids with many things ranging from fetal development to prevention of depression.
White fish is high in protein. You need protein for cell growth which affects many different aspects of your overall health. Some sources of protein are considered healthier than others. As a low-fat, nutrient-rich source, white fish is a great option for getting the protein that you need.

Nutrition Information Per Serving
Serving Size: 4 1/2 oz cooked fish + 1 tbsp parsley mixture
Calories 285
Carbohydrate 1g
Protein 33g
Fat 17.0g
Saturated Fat 3.0g
Sugars 0g
Dietary Fiber 0g
Cholesterol 75mg
Sodium 75mg

Source: American Diabetes Association

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