American Heart Association Low-Salt Cookbook: A Complete Guide to Reducing Sodium and Fat in Your Diet Hardcover - 2006 - 3rd Edition

Excerpt

Tarragon Turkey Medallions
A Recipe from American Heart Association Low Salt Cookbook, 3rd Edition
Preparation of this entrée is very fast paced, so have your side dishes ready before you begin cooking it. Mixed salad greens topped with Cider Vinaigrette and Rice and Vegetable Pilaf make good accompaniments.
Ingredients:
• 2 tablespoons fresh lemon juice
• 2 tablespoons water
• 1-1/2 teaspoons fresh tarragon leaves or 1⁄2 teaspoon dried, crumbled
• 1 medium garlic clove, minced
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 1-pound turkey tenderloin, all visible fat discarded
• Vegetable oil spray
• 2 teaspoons olive oil
Serves 4
(3 ounces turkey per serving)
To Prepare:
In a small bowl, whisk together the sauce ingredients. Set aside.
Cut the turkey crosswise into 1/4-inch slices.
Lightly spray a large nonstick skillet with vegetable oil spray. Heat over high heat. Add the oil and swirl to coat the bottom. Cook the turkey slices in a single layer for 2 minutes. Turn the turkey and cook for 3 minutes, or until no longer pink in the center. Transfer the turkey to a serving plate.
Pour the sauce mixture into the skillet. Cook for 15 to 20 seconds, or until the mixture reducesto 2 tablespoons, stirring constantly with a flat spatula.
To serve, drizzle the sauce over the turkey.
Variation:
Tarragon Pork Medallions
Substitute a 1-pound pork tenderloin for the turkey; cook as directed above.
Nutrition Information:
Turkey Medallions
(per serving)
Calories 149
Total Fat 3.5 g
-Saturated 0.5 g
-Polyunsaturated 0.5 g
-Monounsaturated 2 g
Cholesterol 77 mg
Sodium 196 mg
Carbohydrates 1 g
-Fiber 0 g
-Sugars 0 g
Protein 27 g
Calcium 17 mg
Potassium 265 mg

Dietary Exchanges:
3 very lean meat
Pork Medallions
(per serving)
Calories 155
Total Fat 6 g
-Saturated 1.5 g
-Polyunsaturated 0.5 g
-Monounsaturated 3 g
Cholesterol 63 mg
Sodium 191 mg
Carbohydrates 1 g
-Fiber 0 g
-Sugars 0 g
Protein 23 g
Calcium 9 mg
Potassium 366 mg

Dietary Exchanges:
3 lean meat