Note: If you try this recipe, get help from a grownup because it requires using a knife and the oven.

    Prep time: 40 minutes

    What you need:

    • boneless and skinless turkey breast tenderloin (about 1 pound)

    Rub mixture:

    • 1/2 teaspoon black pepper
    • 3 garlic cloves, minced

    Sauce and vegetables:

    • 2 tablespoons low-sodium chicken broth
    • 2 teaspoons cornstarch
    • 1-1/2 teaspoons oregano
    • 1 teaspoon onion powder
    • 1 tablespoon Parmesan cheese
    • 1 cup tomatoes, chopped
    • 1/2 cup zucchini, chopped
    • 1/2 cup yellow squash, chopped
    • 1/2 cup onion, chopped

    Equipment and supplies:

    • Oven
    • Knife
    • Measuring cup
    • Measuring spoon
    • Broiler pan
    • 3-quart saucepan
    • Meat thermometer
    • Small bowl

    What to do:

    1. Preheat broiler.
    2. Combine black pepper and garlic in a small bowl and rub mixture on both sides of turkey.
    3. Place turkey on broiler pan and broil for 5 minutes. Turn and broil for another 5 minutes, or until internal temperature reaches 185°F (85°C). Juices should run clear and the turkey should not be pink in the center.
    4. While turkey is cooking, combine chicken broth, cornstarch, oregano, onion powder, and Parmesan cheese in saucepan, and mix well.
    5. Stir in tomatoes, zucchini, squash, and onions.
    6. Cook and stir vegetables over medium heat until mixture boils and thickens. Cook and stir 2 minutes more after mixture begins to thicken.
    7. When the turkey is done cooking, place the vegetables on top of it to serve.

    Nutritional analysis (per serving):

    • 160 calories
    • 30g protein
    • 2.5g fat
    • 0g sat. fat
    • 8g carbohydrate
    • 2g fiber
    • 45mg cholesterol
    • 100mg sodium
    • 3g sugars

    Serves: 4

    Serving size: 1/4 of the recipe

    Note: Nutritional analysis may vary depending on ingredient brands used.

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
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