January 2012
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January 2012 posts

Spiced Turkey Breast with Balsamic Grilled Peaches

Sweet, tangy grilled peaches are the perfect accompaniment to a turkey breast that turns our tastebuds moist and mouthwatering. This perfectly balanced meal is high in protein and under 300 calories per serving. You’ll gobble it up! Serves 4, with leftovers.

Ingredients

  • 1 tablespoon minced garlic
  • 1 bay leaf, crumbled
  • 1 tablespoon brown sugar
  • ½ teaspoon black pepper
  • 1 teaspoon ground allspice, cinnamon or cloves
  • 2 tablespoons olive oil
  • ¼ cup low-sodium soy sauce
  • 1 cup finely chopped onion
  • 1½ pounds boneless, skinless turkey breast (about half of a whole turkey breast)
  • 1 tablespoon balsamic vinegar
  • 4 peach halves (preferably fresh) or pineapple spears

Directions

  1. Combine first 7 ingredients and set aside 3 tablespoons of the mixture.
  2. Add onions and turkey breast to remaining mixture, place in a shallow bowl or zip lock bag, and marinate 1 to 4 hours, turning several times.

To grill:

  1. Remove turkey breast from marinade and grill over medium high heat 12 to 15 minutes per side or until internal temperature reaches 165°F.
  2. Add balsamic vinegar to reserved marinade and place 1 tablespoon in the hollow of each peach half. Grill over medium heat for last 10 minutes.

To roast:

  1. Preheat oven to 400°F.
  2. Place turkey on broiler pan in center of oven and roast for 20 minutes or until internal temperature reaches 165°F.
  3. Add balsamic vinegar to reserved marinade and place 1 tablespoon in the hollow of each peach half. Put in oven with turkey the last 10 minutes.

Serving:

  • Remove turkey breast from heat and let rest 5 minutes before slicing.

Per 4-oz. Serving: 224 calories, 30 gm protein, 14 carbohydrate, 6 gm fat, 1 gm sat fat, 4 gm mono fat, 70 mg cholesterol, 2 gm fiber, 457 mg sodium.

Red Pepper Hummus

Forget about spending a lot of money on grocery store hummus. Making your own is just too easy. And the red pepper gives it a different flavor than your usual variety. Serves 8 as an appetizer.

Ingredients

  • 1 15-ounce can garbanzo beans, drained and rinsed
  • 1 large roasted red pepper, skin and seeds removed
  • 1 head roasted garlic, husks removed (about 10 cloves) – see Roasted Garlic recipe
  • 2 teaspoons lemon juice
  • ¼ teaspoon cayenne pepper

Directions

  1. Preheat oven to 350°.
  2. Wrap red pepper in foil. Bake for 1 hour. Let cool.
  3. Remove skin and seeds from pepper. Squeeze cooked garlic cloves from bottom to remove from head.
  4. Place all ingredients in blender and puree until smooth.
  5. Serve with raw colorful vegetables.

Per serving with vegetables: 100 calories, 5 gm protein, 18 gm carbohydrate, 2 gm fat, 1 gm sat fat, 1 gm mono fat, 0 mg cholesterol, 9 gm fiber, 24 mg sodium

THE SEASONED COOK Roast red pepper and garlic at the same time. In a taste test, the flavor of roasted garlic proved more subtle than raw.

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