Saturday, September 8, 2012

Healthy, Protein filled Snack!



Turkey Tenders


Ingredients:

1) 1 pound turkey tenderloin
2) 1/4 cup all-purpose flour
3) 1/3 cup egg substitute
4) 3/4 cup panko (Japanese breadcrumbs)
5) 2 tablespoons grated Parmesan cheese
6) 1/4 teaspoon garlic salt
7) 1/2 teaspoon black pepper
8) 1 tablespoon canola oil


Directions:

1) Preheat oven to 425 degrees

2) Cut tenderloin in half lengthwise; cut into 20 (2-inch) pieces.

3) Place flour in a shallow dish. Place egg substitute in another dish/bowl. Combine panko, cheese, garlic, salt, and pepper in another dish. Dredge turkey in flour; dip in egg substitute, and dredge in breadcrumb mixture. Heat oil in a large nonstick skillet over medium high heat, swirling to coat. Add turkey pieces to pan; cook 2 mins. on each side. Place turkey pieces on a broiler pan. Bake at 425 degrees for 5 mins. Turn turkey pieces over, then bake an additional 5 mins. or until golden brown.

Provides 4 servings  (serving size: 5 pieces)



Nutritional value per serving:

Calories:  227
Fat:  6.1 grams
Carbs:  11 grams
Cholesterol:  47 mg
Sodium: 237 mg
Calcium: 36 mg

No comments:

Post a Comment