Mustard Glazed Healthy Turkey Tenderloin with Cranberry Butternut Squash
Speedy, classic feast combines turkey tenderloin with cranberries and squash.
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Preparation Time: 10 minutes
Cooking Time: 20 minutes
Calories: 266 per serving
Percent from Fat: 24%
Food as MedicineSM Ingredient: Cranberries
Food as MedicineSM TipJuice from cranberries has been shown to reduce urinary tract infections in women.
Culinary Taste TipOld Bay seasoning is most often associated with crab cakes, but goes very well with turkey.
Culinary Technique TipBoiling the juices of the cranberry mixture after removing the cranberries and squash will allow the juice to thicken, which is called "reduction."
Ingredients1/4 cup low salt chicken broth
1/4 cup orange juice with calcium and extra pulp
1/4 teaspoon ground allspice
4 cups (18 ounces) peeled, diced (1/2-inch) butternut squash**
1/4 cup dried cranberries
1/4 teaspoon salt
2 tablespoons chopped pecans, toasted
2 small (1/2 pound each) turkey tenderloins, organically raised
2 teaspoons Old Bay seasoning blend*
2 tablespoons Dijon mustard
1 tablespoon reduced sodium soy sauce
PreparationHeat oven to 450 degrees. Combine chicken broth, orange juice and allspice in a large saucepan. Add squash; stir well and bring to a simmer over high heat. Reduce heat to medium low; cover and simmer 10 minutes. Stir cranberries and salt into squash mixture; continue simmering uncovered until squash is just tender, 8 to 10 minutes. Use a slotted spoon to transfer squash and cranberries to a serving dish. Boil juices in saucepan over high heat 1 minute or until slightly reduced. Pour over squash; top with pecans.
Meanwhile, place turkey in a foil-lined jelly roll pan. Sprinkle seasoning blend over both sides of turkey. Combine mustard and soy sauce; spoon half of the mixture over turkey. Bake 8 minutes. Turn turkey over; brush remaining mustard mixture over turkey. Continue baking 8 to 10 minutes or until firm to the touch (internal temperature reaches 160 degrees). Transfer to carving board. Carve turkey crosswise into 1/2-inch thick slices; arrange on serving plates and serve with squash.
SubstitutionsGround cinnamon may replace the allspice and poultry seasoning may replace the Old Bay seasoning blend and extra strong or hot Dijon mustard, such as Vilux brand from France, may replace the Dijon mustard.
TipsLook for Old Bay Seasoning Blend (often associated with crab cakes) in the fish department of the supermarket. Old Bay 30% Less Sodium Seasoning is also available.
**Look for fresh cut butternut squash in the produce section of Trader Joe's markets. If not available, purchase a small butternut squash, peel off the skin with a vegetable peeler and use a large sharp knife to cut the squash crosswise into 1/2 inch slices. Discard seeds and cut the slices into 1/2-inch chunks.
Nutritional AnalysisTotal fat (g): 7; Fat calories (kc): 66; Cholesterol (mg): 50; Trans fatty acids (g): 0; Saturated fat (g): 0.5; Polyunsaturated fat (g): 1.7; Monounsaturated fat (g): 3.1; Fiber (g): 5.1; Carbohydrates (g): 23; Sugar (g): 9; Protein (g): 30; Sodium (mg): 602; Calcium (mg): 57.
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