Five Spice Turkey Tenderloin With Miso-Kissed Vegetables
Preparation Time: 20 minutes
Cooking Time: 20 minutes
Calories: 270 per serving
Percent from Fat: 22%
Food as MedicineSM Ingredient: Rapini
Food as MedicineSM TipRapini is low in calories and sodium, and has no fat or cholesterol. It also has plenty of vitamin A, vitamin C and vitamin K. This "kissing cousin" to the turnip also contains iron, calcium and phytochemicals that may have cancer-fighting benefits.
Culinary Taste TipFresh rapini can be found from fall to spring in markets with specialty produce sections. It should be wrapped in a plastic bag and refrigerated for no more than five days.
Culinary Technique TipItalians are particularly fond of rapini, and cook it in a variety of ways including frying, steaming and braising. It can also be used in soups or salads.
Ingredients1 whole large organic turkey tenderloin or 2 small tenderloins (about 1 pound total)
1½ teaspoons 5-spice powder
4 teaspoons canola or grapeseed oil, divided
1 pound rapini (broccoli rabe), tough stems discarded, stalks and leaves cut into 1" pieces
1 red bell pepper, cut into short, thin strips
8 ounces shiitake mushrooms, tough stems trimmed, caps thickly sliced
4 cloves garlic, minced
½ teaspoon crushed red pepper flakes
2½ tablespoons each: yellow miso paste and reduced sodium chicken broth
4 green onions, cut into ½-inch pieces
PreparationHeat oven to 350°F. Sprinkle 5-spice powder evenly over all sides of tenderloin. Heat 2 teaspoons of the oil in a large deep skillet over medium heat until hot. Add tenderloin; lightly brown 2 minutes per side. Transfer tenderloin to a shallow baking sheet; bake until internal temperature of tenderloin reaches 165°F, about 20 to 22 minutes.
Meanwhile, heat remaining 2 teaspoons oil in same skillet over medium-high heat. Add rapini; stir-fry 2 minutes. Add bell pepper and mushrooms; stir-fry 3 minutes. Add garlic and pepper flakes; stir-fry 2 minutes or until vegetables are crisp-tender. Add miso paste and broth; cook 2 minutes or until sauce thickens. Remove from heat; stir in green onions.
Transfer vegetables to four serving plates. Slice tenderloin crosswise into ½-inch thick slices; arrange over vegetables. Drizzle any pan juices from baking sheet over turkey.
Substitutions2 (4 ounce) packages sliced exotic mushrooms may replace the shiitake mushrooms and broccolini may replace the rapini.
If turkey tenderloin is not available, purchase a boneless turkey breast or turkey breast half, skin the turkey and cut into 1-inch chunks.
Nutritional AnalysisTotal fat (g): 7.12. Fat calories (kc): 63.3. Cholesterol (mg): 45.19. Trans fatty acids (g): 0.02. Saturated fat (g): 0.43. Polyunsaturated fat (g): 1.79. Monounsaturated fat (g): 3.19. Fiber (g): 2.62. Carbohydrates (g): 20.43. Sugars (g): 7.39. Protein (g): 34.95. Sodium (mg): 571.14. Calcium (mg) 67.25.
Comments on Five Spice Turkey Tenderloin With Miso-Kissed Vegetables
The rapini was a deal breaker for me. The smell of the recipe while cooking was divine. I took a bite and thought "My Goddess, what is that poison I have just ingested". I read up on rapini and evidently it is quite popular in Italy. Is there something I could do to make it more palatable? Is it an acquired taste?
Add a Comment