Turkey Tenders

Health score
2%
Turkey Tenders
30 min.
4
246kcal

Suggestions


Are you looking for a delicious and healthy meal that can be prepared in just 30 minutes? Look no further than these mouthwatering Turkey Tenders! Perfect for lunch or dinner, this dish is not only quick to make but also packed with flavor and nutrition. With each tender bite, you'll enjoy the satisfying crunch of panko breadcrumbs combined with the savory taste of turkey tenderloin, making it a hit for both adults and kids alike.

What sets this recipe apart is its simplicity and versatility. The tender turkey is coated in a delightful mixture of garlic salt, black pepper, and Parmesan cheese, ensuring every piece is bursting with flavor. Plus, the use of egg substitute and canola oil keeps it light without sacrificing taste. Whether served with a side of fresh vegetables or a crisp salad, these Turkey Tenders are sure to impress your family and friends.

Not only are they delicious, but they also come in at just 246 calories per serving, making them a guilt-free option for those watching their diet. With a caloric breakdown that highlights a healthy balance of protein, fats, and carbohydrates, you can enjoy this main dish knowing you're fueling your body right. So, roll up your sleeves and get ready to whip up a batch of these irresistible Turkey Tenders that will leave everyone asking for seconds!

Ingredients

  • 0.3 teaspoon pepper black
  • tablespoon canola oil 
  • 0.3 cup egg substitute 
  • 0.3 cup flour all-purpose
  • 0.3 teaspoon garlic salt 
  • 0.8 cup panko bread crumbs (Japanese breadcrumbs)
  • tablespoons parmesan cheese grated
  • pound turkey breast tenderloins 

Equipment

  • frying pan
  • oven
  • broiler pan

Directions

  1. Preheat oven to 42
  2. Cut tenderloin in half lengthwise; cut into 20 (2-inch) pieces.
  3. Place flour in a shallow dish.
  4. Place egg substitute in another.
  5. Combine panko, cheese, garlic salt, and pepper in another dish. Dredge turkey in flour; dip in egg substitute, and dredge in breadcrumb mixture.
  6. Heat oil in a large nonstick skillet over medium-high heat, swirling to coat.
  7. Add turkey pieces to pan; cook 2 minutes on each side.
  8. Place turkey pieces on a broiler pan.
  9. Bake at 425 for 5 minutes. Turn turkey pieces over, and bake an additional 5 minutes or until golden.

Nutrition Facts

Calories246kcal
Protein51.79%
Fat23.71%
Carbs24.5%

Properties

Glycemic Index
26.75
Glycemic Load
4.33
Inflammation Score
-1
Nutrition Score
5.2878260194607%

Nutrients percent of daily need

Calories:245.75kcal
12.29%
Fat:6.39g
9.82%
Saturated Fat:1.29g
8.08%
Carbohydrates:14.85g
4.95%
Net Carbohydrates:14.1g
5.13%
Sugar:1.12g
1.25%
Cholesterol:52.8mg
17.6%
Sodium:387.36mg
16.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.38g
62.76%
Selenium:14.62µg
20.89%
Vitamin B1:0.19mg
13%
Vitamin B2:0.17mg
10%
Manganese:0.18mg
8.82%
Folate:29.71µg
7.43%
Iron:1.33mg
7.37%
Vitamin E:0.96mg
6.39%
Vitamin B3:1.24mg
6.19%
Calcium:59.1mg
5.91%
Phosphorus:57.45mg
5.74%
Vitamin B5:0.44mg
4.38%
Zinc:0.52mg
3.49%
Vitamin K:3.55µg
3.38%
Fiber:0.75g
3%
Magnesium:10.65mg
2.66%
Copper:0.05mg
2.36%
Vitamin B12:0.14µg
2.35%
Vitamin B6:0.05mg
2.3%
Potassium:79.3mg
2.27%
Vitamin D:0.33µg
2.22%
Vitamin A:67.31IU
1.35%