Turkey with Blueberry Pan Sauce

    5:45 AM, Nov 19, 2012   |    comments
    Turkey with Blueberry Pan Sauce. (Photo: American Heart Association)
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    LITTLE ROCK, Ark. (KTHV) -- Alexis Sims with the American Heart Association shares a heart healthy recipe you can use this hoilday season.

    Turkey with Blueberry Pan Sauce 
    Blueberries have just the right mix of acid and pectin so that they're terrific in both sweet and savory dishes. They work especially well with thyme - so this easy turkey saute can be a delight whenever the berries are in season. To make this dish into a meal, dress some quick-cooking barley with lemon and pepper and offer steamed green beans on the side.

    Serves: 4
    Prep Time: 40 minutes
    1/4 cup all-purpose flour
    3/4 teaspoon salt, divided
    1/2 teaspoon freshly ground pepper
    1 pound turkey tenderloin (see Cook Tips)
    1 tablespoon extra-virgin olive oil
    1/4 cup chopped shallots
    1 tablespoon chopped fresh thyme
    2 cups blueberries
    3 tablespoons balsamic vinegar

    Cooking Instructions
    Preheat oven to 450°F. Whisk flour, 1/2 teaspoon salt and pepper in a shallow dish. Dredge turkey in the mixture. (Discard any leftover flour.)

    Heat oil in a large ovenproof skillet over high heat. Add the turkey; cook until golden brown on one side, 3 to 5 minutes. Turn the turkey over and transfer the pan to the oven. Roast until the turkey is just cooked through and no longer pink in the middle, 15 to 20 minutes. Transfer the turkey to a plate and tent with foil to keep warm.

    Place the skillet over medium heat. (Take care, the handle will still be very hot.) Add shallots and thyme and cook, stirring constantly, until the shallots begin to brown, 30 seconds to 1 minute. Add blueberries, vinegar and the remaining 1/4 teaspoon salt; continue cooking, stirring occasionally and scraping up any brown bits, until the blueberries burst and release their juices and the mixture becomes thick and syrupy, 4 to 5 minutes. Slice the turkey and serve with the blueberry pan sauce.

    Cook's Tip
    A turkey tenderloin is an all-white piece that comes from the rib side of the breast. Tenderloins typically weigh between 7 and 14 ounces each and can be found with other turkey products in the meat section of most supermarkets

    Nutritional Analysis Per Serving
    Calories Per Serving 220
    Total Fat 5g
    Saturated Fat 1g
    Monounsaturated 3g
    Cholesterol 45mg
    Sodium 258mg
    Carbohydrates 17g
    Fiber 2g
    Protein 29g
    Potassium 157mg

    Dietary Exchanges
    1 fruit, 4 very lean meat  

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