Turkey with Blueberry Pan Sauce
Blueberries have just the right mix of acid and pectin so that they're terrific in both sweet and savory dishes. They work especially well with thyme - so this easy turkey saute can be a delight whenever the berries are in season. To make this dish into a meal, dress some quick-cooking barley with lemon and pepper and offer steamed green beans on the side.
- 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
- 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.)
- 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.
- 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.
Tips & Notes
- Ingredient Note: A turkey tenderloin is an all-white piece that comes from the rib side of the breast. Tenderloins typically weigh between 7 and 14 ounces each and can be found with other turkey products in the meat section of most supermarkets.
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.
Nutrition Bonus: Vitamin C (15% daily value).
Carbohydrate Servings: 1
Exchanges: 1 fruit, 4 very lean meat
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Type of Dish
- Main dish, poultry
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient