Viewing entries tagged
tenderloin

Caribbean Grilled Turkey

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Caribbean Grilled Turkey

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 4½ oz turkey breast tenderloin*

  • ½ tbsp peach preserves (0 g fat & no more than 30 calories)

  • 4 green onions

  • 4 garlic cloves

  • 1 tsp hot sauce (more if you like it HOT!)

  • ¼ tsp black pepper

  • 2 tbsp lime juice

  • 1 tsp shredded lime peel ♦

  • ½ cup cooked wild rice

  • 1½ cup salad mix

Instructions:

For The Grill:

  1. Lightly spray unheated grill rack with nonstick cooking spray. Prepare grill for medium direct heat cooking.

  2. In food processor or blender, purée preserves, green onions, garlic, hot sauce, black pepper, lime juice & lime peel. You may need to add a little water if the mixture isn't a paste.

  3. Spread tenderloin with the purée.

  4. Place tenderloin on rack over medium hot grill.

  5. Turn frequently for even cooking & browning.

  6. Cook tenderloin for about 20 minutes or until meat is no longer pink.

  7. Serve the rice and salad along side.

To Broil:

  1. Spread tenderloin with the purée and place on a broiler pan sprayed lightly with nonstick cooking spray.

  2. Broil for 6 minutes.

  3. Turn over; brush with purée and return to broiler for about 5 more minutes.

  4. Brush again with purée and broil for another 4 to 5 minutes until tenderloin reaches 170° on meat thermometer.

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Transformations' Gyro

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Transformations' Gyro

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 5 oz. Pork tenderloin, cut into ½" cubes

  • 1 whole wheat fat free tortilla (0-1 gram fat & not over 95 calories)

  • 2 tbsp Green bell pepper, diced

  • 2 tbsp Onion, diced

  • 2 tbsp Tomato, diced

  • ½ cup shredded lettuce

  • 1 tbsp Fat free feta cheese, crumbled

  • oregano (to taste)

  • minced garlic (to taste)

  • Cucumber-Yogurt Dressing *

Instructions:

  1. Preheat a nonstick sauté pan on medium high and spray with Pam®.

  2. Sauté pork, green pepper, onion, minced garlic, and oregano until pork is done (no longer pink).

  3. Meanwhile, mix up the dressing and set aside.

  4. Place cooked pork mixture on middle of tortilla, then add lettuce, tomato & feta.

  5. Top with yogurt mixture & roll up like a burrito.

* Cucumber-Yogurt Dressing:
       Ingredients:

  • ¼ cup (2 oz) plain fat free yogurt

  • ¼ cucumber, shredded or grated

  • garlic powder (to taste)

      Blend yogurt, cucumber, and garlic powder in a small bowl & pour over the gyro.

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