Quick and Easy Turkey Tenderloin

Are you burnt out on the same old boneless skinless chicken breast? How about trying out some turkey?

Hold up! Before you leave, I’m not talking about the tasteless, bland ground turkey or the dried out bird from the holidays. I’m talking about turkey tenderloins.

Roasted Turkey Tenderloin

Quick and Easy Turkey Tenderloin

Wait, what? The turkey has a tenderloin?!

The tenderloin is the thick cut of meat from between the breasts. Since that muscle doesn’t get much use, it is more tender than the rest of the bird.  I find it is similar to chicken in texture, but with more flavor.  And just like chicken, it is highly versatile! Pretty much any recipe that you would use chicken in you can sub with turkey tenderloin. Grill, roast, stir fry, breaded, pan fried, stuffed, you get the idea.

The tenderloin is a quick cooking very lean cut of meat.  It has 8% more protein than chicken breast and depending on how you prep it, it can be ready to eat in just a few minutes.  3 ounces of cooked turkey tenderloin has only 120 calories, 1 gram of fat and 26 grams of protein.

The biggest (only?) knock on turkey tenderloin is, just like the whole bird, it does dry out if overcooked. So make sure you use a thermometer.  You’ll want to cook it till it reads 160, then let it rest for 10 minutes (to finish cooking).

Below is my favorite super quick and easy way to make it. Be prepared to see more recipes incorporating turkey tenderloin in the coming months.  I’m envisioning maybe an Asian inspired stir fry and a fall-ish dish with roasted squash, Brussel sprouts, and pomegranates?

Quick and easy Turkey Tenderloin

2 Lbs. Turkey tenderloin

3 Tb Soy sauce (use Tamari if gluten Free)

1 Tb Dijon Mustard

2 tsp Poultry seasoning (or rosemary, sage and thyme)

1/2 tsp Garlic powder

1 tsp Salt

  1. Preheat broiler to high, and move rack to 4 inches below heat.
  2. Remove turkey from packaging and blot dry with paper towels. Place on a cooking sheet lined with foil.
  3. Season meat liberally with salt and garlic powder.
  4. In a small bowl mix soy sauce, Dijon mustard and herbs.
  5. Pour half sauce over the turkey. Flip turkey and pour on the rest.
  6. Insert thermometer in middle of the tenderloin.
  7. Place in oven and broil for approximately 20 minutes, flipping half way through cooking
  8. Remove turkey from oven when it reaches 160 and move to cutting board and let rest for 10 mins.

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Quick and Easy Chicken Tortilla Soup

I don’t know about where you are, but it is FINALLY cold here in North Texas. Like cold enough it is snowing!  Ok they are just flurries. (I will always be a Midwesterner at heart).  Cold weather means soup time. This Chicken Tortilla soup one of my all-time favorite soup recipes.  Mainly for the fact it only takes 20 minutes while still being healthy and satisfying.

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There are two time saving short cuts in this recipe. The first is, instead of baking up chicken to use, just grab a rotisserie from your local grocery store.  I liked to drain off all the extra fat when I get home and remove the skin.  If it’s cool enough, I remove all the meat.  For this recipe all you need is the breast meat (skin removed) so save the extra meat from the thigh, legs and wings for adding into salads.

The second time saver is using the blender instead of having it simmer all day long. Throwing it in the blender or using an immersion blender will give a a great texture without having to cook it for a long period of time.  Please note, if using a blender do not place the clear plastic filler cup on the lid.  Leave the middle hole open.  When you blend it, place a tea towel over the hole to let the steam escape.

Instead of using tortilla chips for the topping,  we are baking our own using fresh tortillas. Don’t worry it only takes 10 minutes and they are lower in fat and tastier too! I am big fan of baking up my own tortilla chips, that way I don’t have a big open bag laying around tempting me.  I just bake as many as needed.

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Quick and Easy Chicken Tortilla Soup

  • 2 Carrots, chopped
  • 1 Green Bell Pepper, chopped
  • 1 onion chopped
  • 1 Tb olive oil
  • 1 15 oz can diced tomatoes, NOT drained
  • 4 cups chicken broth
  • ¼ cup Corn Meal
  • 3/4 tsp Salt
  • 1/2 tsp, chili powder.
  • 1 tsp, Ground Cumin
  • ½ tsp oregano
  • ½ tsp paprika
  • ½ garlic powder
  • 1 avocado
  • green onions
  • cilantro
  • 8 tortillas, Tortillas
  • Chicken breast from rotisserie chicken, skin removed. (approx. 12 oz)
  • 1/2 cup frozen corn

 

  1. Preheat oven to 350. Cut corn tortillas into ½ inch strips.  Light spritz with cooking spray and salt. Cook for 10 minutes till crispy but not burnt.
  2. In a large pot heat oil. Cook onion, green bell and carrots till starting to soften.  About 8 minutes.
  3. Dump in diced tomatoes and chicken broth. Bring to a bowl.
  4. Add in the corn meal and approx. ¼ of the crunchy corn tortillas.
  5. Add in salt, chili powder, cumin, oregano and garlic powder.
  6. Carefully pour entire soup pot into a blender or use an immersion blender. Blend till smooth. **If using a blender, when placing the top in the blender do not insert the plastic fill cup. Leave the hole open in the lid and hold a tea towel over the lid.  This is very important; it allows the steam to escape. Otherwise it will blow up on you and you will have a steamy hot mess! **
  7. Shred chicken breasts.
  8. Return to soup pot and add in chicken and frozen corn. Reheat till warm. And top individual bowls with diced avocado, crunchy tortilla strips, green onion and cilantro.
  9. Enjoy!

 

Makes approximately 6 servings.  Each serving is about 1 ½ cups and has:  278 calories, 9 grams of fat, 29 grams of carbohydrates and 22 grams protein.

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