With this recipe, you season and bake a turkey tenderloin, then make a sauce—all in one dish. It’s a great entrée to serve when you’re in a hurry and even greater when you’re the one cleaning up.

　　

Ingredients

Serves 4; 3 ounces turkey per serving

　　Cooking spray

　　1 tablespoon olive oil

　　1 tablespoon chopped fresh rosemary or 1 teaspoon dried, crushed

　　1 teaspoon fresh lemon juice

　　3/4 teaspoon salt-free lemon pepper

　　1 medium garlic clove, minced

　　1 1-pound turkey tenderloin, all visible fat discarded

　　1/4 cup Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth

　　1 tablespoon dry white wine (regular or nonalcoholic)

　　

Step 1

Preheat the oven to 350°F. Lightly spray a large glass baking dish with cooking spray.

　　

Step 2

Put the oil, rosemary, lemon juice, lemon pepper, and garlic in the baking dish, stirring to combine. Add the turkey, turning to coat. Tuck the ends under for even cooking.

　　

Step 3

Bake for 20 minutes. Turn over and bake for 20 to 25 minutes, or until the turkey registers 160°F on an instant-read thermometer. Transfer the turkey to a cutting board, retaining the liquid in the baking dish and leaving the oven on. Let the turkey stand for 5 minutes to continue cooking (it should reach at least 165°F). Thinly slice diagonally across the grain. Arrange the sliced turkey on a serving plate.

　　

Step 4

Meanwhile, pour the broth and wine into the baking dish, scraping to dislodge any browned bits. Stir well. Return the baking dish to the oven for 3 to 4 minutes, or until the broth is heated through. Pour the sauce over the turkey slices.

　　

Pork Tenderloin with Rosemary

Step 5

Substitute a 1-pound pork tenderloin for the turkey. Roast for 20 to 25 minutes, or until the pork registers 150°F on an instant-read thermometer, or is slightly pink in the very center. Transfer the pork to a cutting board. Let stand for about 10 minutes before slicing. The pork will continue to cook during the standing time, reaching about 160°F.

　　

Cook’s Tip on Fresh Rosemary

Step 6

Sprigs of rosemary are hardy and will keep for about two weeks in an airtight plastic bag in the refrigerator.

　　

Nutrition Information

Step 7

(Per serving)

　　

Step 8

Calories: 162

　　

Step 9

Total fat: 4.0g

　　

Step 10

Saturated: 0.5g

　　

Step 11

Trans: 0.0g

　　

Step 12

Polyunsaturated: 0.5g

　　

Step 13

Monounsaturated: 2.5g

　　

Step 14

Cholesterol: 70mg

　　

Step 15

Sodium: 58mg

　　

Step 16

Carbohydrates: 1g

　　

Step 17

Fiber: 0g

　　

Step 18

Sugars: 0g

　　

Step 19

Protein: 28g

　　

Step 20

Calcium: 19mg

　　

Step 21

Potassium: 355mg

　　

Dietary Exchanges

Step 22

3 lean meat

　　

Nutrition Information: (pork tenderloin with rosemary)

Step 23

(Per serving)

　　

Step 24

Calories: 159

　　

Step 25

Total fat: 6.0g

　　

Step 26

Saturated: 1.5g

　　

Step 27

Trans: 0.0g

　　

Step 28

Polyunsaturated: 1.0g

　　

Step 29

Monounsaturated: 3.5g

　　

Step 30

Cholesterol: 74mg

　　

Step 31

Sodium: 62mg

　　

Step 32

Carbohydrates: 1g

　　

Step 33

Fiber: 0g

　　

Step 34

Sugars: 0g

　　

Step 35

Protein: 24g

　　

Step 36

Calcium: 13mg

　　

Step 37

Potassium: 475mg

　　

Dietary Exchanges

Step 38

3 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition