Note: This recipe is especially for kids with diabetes, but can be a nutritious part of almost anyone's diet.
This low-sodium recipe counts as only 1/2 carbohydrate exchange. This leaves room for you to serve it with your favorite side dish!
Prep time: 30 minutes
Ingredients:
- 1 lb. boneless and skinless turkey breast tenderloin
- 11/2 tsp. ground cumin
- 3 garlic cloves, minced
- 2 tbsp. red wine vinegar
- 2 tsp. sugar substitute with sucralose
- 2 tsp. cornstarch
- 1 c. tomatoes, chopped
- 1/2 c. zucchini, chopped
- 1/2 c. yellow squash, chopped
- 1/2 c. onion, chopped
- 2 tbsp. fresh cilantro, chopped
- 1 tbsp. jalapeño pepper, chopped
Utensils:
- oven (you'll need help from your adult assistant)
- knife (you'll need help from your adult assistant)
- measuring cup
- measuring spoon
- broiler pan
- 3-quart saucepan
- meat thermometer
Directions:
- Preheat broiler.
- Combine cumin and garlic in a small bowl and rub mixture on both sides of turkey.
- Place turkey on broiler pan and broil for 5 minutes. Turn and broil 5 minutes or until internal temperature reaches 185ºF (85ºC). Juices should run clear and the turkey should not be pink in the center.
- While turkey is cooking, combine vinegar, sugar substitute, and cornstarch in saucepan and mix until smooth.
- Stir in zucchini, squash, onions, cilantro, and jalapeño peppers.
- Cook and stir vegetables over medium heat until mixture boils and thickens. Cook and stir 2 minutes more after mixture begins to thicken.
- Spoon over turkey.
Serves: 4
Serving size: 4 oz. turkey meat and approximately 1/2 cup vegetables
Nutritional analysis (per serving):
212 calories
24 g protein
4 g fat
1 g sat. fat
9 g carbohydrate
2 g fiber
74 mg cholesterol
104 mg sodium
30 mg calcium
2 mg iron
Diabetic exchanges:
1/2 carbohydrate exchange
Note: Nutritional analysis may vary depending on ingredient brands used.
Variations and suggestions:
Serve with brown rice. Be sure to count your carbohydrates in the side dishes.
Reviewed by: Allison Brinkley, RD, CNSC, LD/N
Date reviewed: July 2012 |
