This week Prairie Lakes/Sodexo Dietitians bring you a healthy grilling recipe. Enjoy with fresh produce for a delicious meal!
"This recipe is high in lean protein with 28 g/protein per serving, low in saturated fat, and low in sodium but packed with flavor. You can substitute pork tenderloin if you are unable to find turkey tenderloin. To save time, you can also use frozen mangoes to make the salsa. To add extra spice, include the crushed red pepper and jalapeno pepper noted in the recipe." - Megan Wiesner, Dietitian.
Grilled Turkey Tenderloin with Mango Salsa:
14 g carbs, 205 calories, 28 g protein, 4.5 g fat, .7 g saturated fat, 50 mg sodium, 2 g dietary fiber, and 75 mg cholesterol. Serves 5.
Ingredients: Cooking spray | 1.25 pounds skinless, boneless turkey breast tenderloins | ¼ teaspoon garlic powder or salt | ¼ teaspoon ground black pepper
Marinade: Juice of 1 medium orange | Juice of 1 lemon | 1 tablespoon vegetable oil | 2 cloves garlic, minced | Pinch of crushed red pepper flakes (optional)
Mango Salsa: 2 teaspoons olive oil | 1 tablespoon rice wine vinegar | 1 large mango, finely diced | 1/3 cup red onion, finely diced | ½ cup red bell pepper, finely diced | 1 tablespoon jalapeño pepper, minced (optional)
1) Season tenderloins with garlic powder and black pepper.
2) In a medium bowl, whisk together all marinade ingredients. Place the tenderloins in a large plastic storage bag. Pour marinade over tenderloins and coat well. Seal bag and refrigerate 1 hour or overnight.
3) Spray grill with cooking spray and preheat to medium-high.
4) Remove tenderloins from marinade, discarding any remaining marinade. Grill tenderloins turning frequently, about 25 minutes or until done and internal temperature reaches 165 degrees.
5) While turkey is grilling prepare mango salsa. In a small bowl, combine all mango salsa ingredients and mix well.
6) Slice the tenderloins into about ¾-inch slices and spread mango salsa evenly over tenderloins.
Find this recipe and more from the American Diabetes Association's website.