This fitness blog includes helpful fitness, training, and nutirition tips to help you reach your desired goals. No matter what path you choose - I can help you get there! It is my intention to create a direct link between exercise and enjoyment!
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
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