Recipe Thursday: Recipes for Hypertension (High Blood Pressure)

Turkey with Blueberry Pan Sauce

Ingredients

• 1/4 cup all-purpose flour
• 3/4 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper
• 1 pound turkey tenderloin, (see Ingredient note)
• 1 tablespoon extra-virgin olive oil
• 1/4 cup chopped shallots
• 1 tablespoon chopped fresh thyme
• 2 cups blueberries
• 3 tablespoons balsamic vinegar

Preparation

1. 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.)

2. 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.

3. 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.

To make this dish into a meal, dress some qu htmlick-cooking barley with lemon and pepper and offer steamed green beans on the side.

Nutrition
Per serving: 215 calories; 5 g fat (1 g sat, 3 g mono); 45 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 29 g protein; 2 g fiber; 273 mg sodium; 104 mg potassium.

Pineapple-Raspberry Parfaits


Ingredients

• 2 8-ounce containers (2 cups) nonfat peach yogurt

• 1/2 pint fresh raspberries, (about 1 1/4 cups)

• 1 1/2 cups fresh, frozen or canned pineapple chunks

Preparation

1. Divide and layer yogurt, raspberries and pineapple into 4 glasses.

Nutrition
Per serving: 109 calories; 0 g fat (0 g sat, 0 g mono); 2 mg cholesterol; 23 g carbohydrates; 5 g protein; 3 g fiber; 58 mg sodium; 113 mg potassium.

 
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