I made Bon Appetit’s Strawberry & Rhubarb Crumble (May 2010, p. 132) for my stepson’s graduation party; he loves strawberries, is off to the U.K. for the summer and it was a recipe from British cookbook author Tamasin Day-Lewis, so I thought it was a good fit for the party even though it wasn’t particularly diabetic-friendly. Anyway, the crumble was topped with oats and hazelnuts and I had a bunch of hazelnuts left over.
Trying to come up with a plan for dinner, I realized we had a turkey tenderloin in the freezer. Also, I was craving fried chicken. Hazelnuts, turkey, fried chicken. Hazelnuts, turkey, fried chicken. What to do?
I came up with a healthy version of “fried chicken” that was roasted instead of fried and used turkey instead of chicken. The mustard-based marinade kept the turkey from drying out and added a tangy flavor. The coating of panko and hazelnuts provided a nice crunch.
If you don’t have panko, you can use regular bread crumbs or ground up whole wheat crackers but you will definitely lose some of the crunch factor. If you don’t have hazelnuts, pecans or almonds would make a fine substitute.
Leftovers make great high-protein snacks. The turkey is terrific straight out of the refrigerator (says the woman who always liked ice-cold fried chicken too). If you want to make an easy appetizer, cut the turkey into smaller portions and reduce the cooking time.
This recipe is a bit high in sodium so I didn’t add any salt. It is also very low in saturated fat.
Panko Hazelnut Crusted Turkey Tenderloin
FOR THE MARINADE:
- 1½ lbs turkey tenderloin
- 3/4 cup dijon mustard
- 3 Tbsp white wine
- 1/4 tsp garlic pepper
FOR THE COATING:
- 3/4 cup panko Japanese style bread crumbs
- 1/2 cup ground hazelnuts
- 1/4 tsp Herbes de Provence
- 1/4 tsp pepper
Cut turkey tenderloin into 6 equal portions, about 4 oz. each. Place in zip-top bag. Mix together mustard, wine, and garlic pepper and add to bag. Close bag and massage it with your hands to completely cover the turkey with the marinade. Refrigerate for at least 4 hours.
Preheat the oven to 450°F. Cover a baking sheet with parchment paper. Combine the panko, hazelnuts, Herbes de Provence, and pepper on a large plate.
Remove a portion of turkey from the marinade and transfer immediately to the plate. (Do not remove marinade from turkey.) Coat both sides of turkey with panko mixture. Place turkey on baking sheet. Repeat with remaining portions of turkey
Roast in oven for 25 to 30 minutes. You want the turkey to be cooked all the way through, but still juicy.
If you don't have hazelnuts, try pecans, almonds, pistachios, or walnuts instead.