Sesame-crusted pork tenderloin and celery salad
Makes 6 servings
Preparation time: 15 minutes
Cooking time: 12 to 15 minutes
INGREDIENTS
6 tablespoons extra virgin olive oil, divided
3 tablespoons of lemon juice
1 teaspoon chopped fresh thyme
1 small clove of garlic, chopped
1 teaspoon of coarse salt
1/2 teaspoon pepper
6 celery ribs, thinly sliced on the bias
3 tablespoons of dried currants
2 pork tenderloins (1 pound), trimmed
1/2 cup sesame seeds
4 ounces goat cheese, crumbled
Heat the oven at 375 degrees. Place rack on a rimmed baking sheet. Whisk together 1/4 cup oil, lemon juice, thyme, garlic, salt and pepper in a large bowl. Add celery and currants; mix and set aside.
Dry the pork with paper towels; season with additional salt and pepper to taste. Spread the sesame seeds on a large plate and roll the pork in the seeds until completely coated. Heat the remaining 2 tablespoons oil in a 12-inch nonstick skillet over medium-high heat until shimmering. Add pork and cook until seeds are lightly browned on all sides, about 5 minutes. Transfer to a prepared rack. Roast until the internal temperature of the meat reaches 135 degrees, 12 to 15 minutes. Transfer the pork to a cutting board and let rest for 5 minutes. Meanwhile, transfer the salad to a plate and sprinkle with goat cheese. Slice pork 1/2 inch thick and serve with salad. (Adapted from “Meat Illustrated,” America’s Test Kitchen.)
Per serving: 449 calories, 36 grams protein, 31 grams fat (61% calories from fat), 8.3 grams saturated fat, 7 grams carbohydrates, 97 milligrams cholesterol, 501 milligrams sodium, 2 grams fibers.
Number of carbohydrates: 0.5.
Savory green beans with vegetables
Makes about 9 1/2 cups
Preparation time: less than 15 minutes
Cooking time: 4 to 5 1/2 hours
INGREDIENTS
1 pound dried chickpeas
5 1/2 cups hot water
1/2 teaspoon of coarse salt
1/2 teaspoon pepper
1 tablespoon of olive oil
1 package (8 ounces) sliced fresh mushrooms
1 cup grated carrots
1 bunch green onions, sliced
2 cloves of garlic, chopped
2 tablespoons of fresh lemon juice
2 tablespoons prepared horseradish
2 teaspoons of yellow mustard
Rinse the beans and add it to a 4 quart or larger slow cooker, with water, salt and pepper. Blanket; cook on high for 4 to 5 hours or until beans are tender. In a large nonstick skillet, heat the oil over medium heat. Add mushrooms, carrots, onions and garlic; cook 5 minutes or until softened. Stir in beans with lemon juice, horseradish and mustard; mix well and cook for another 15 minutes on high.
Per cup: 203 calories, 10 grams protein, 4 grams fat (18% calories from fat), 0.2 grams saturated fat, 32 grams carbohydrates, no cholesterol, 144 milligrams sodium, 6 grams fiber .
Number of carbohydrates: 2.
Turkey Tacos
Servings: makes 8 tacos
Preparation time: 15 minutes
Cooking time: less than 20 minutes
INGREDIENTS
1/2 cup unsalted chicken broth
1/2 cup finely chopped onion
1/2 cup diced red pepper
1 cup fresh or frozen whole grain corn (thawed)
1/2 pound ground turkey breast
1/2 cup mild salsa
1/4 cup chopped fresh cilantro
8 flour tortillas (8 to 10 inches)
Low-fat sour cream
In a large non-stick pan, bring broth to a boil over medium heat. Add onion, pepper and corn; cook 2 to 3 minutes or until vegetables are softened. Reduce heat to low. Add the turkey. Cook for 2 minutes, stirring occasionally. Add salsa and cook 5 minutes, stirring occasionally, until turkey is no longer pink. Stir in the cilantro. Pour a little less than 1/2 cup of the turkey mixture into the center of each tortilla; roll up and serve with sour cream.
Per serving: 175 calories, 11 grams protein, 1 gram fat (5% calories from fat), 0.1 grams saturated fat, 29 grams carbohydrates, 19 milligrams cholesterol, 419 milligrams sodium, 3 grams fibers.
Number of carbohydrates: 2.
Crispy roast chicken with orange and thyme
Heat the oven at 400 degrees. Place a 5- to 7-pound roast chicken, breast side up, in a shallow roasting pan. Brush with olive oil and sprinkle 1 tablespoon fresh thyme leaves, coarse salt and pepper all over the skin. Remove the ends of a large navel orange, cut it into thin slices and stuff it into the cavity, along with 6 to 8 sprigs of thyme. Roasting 1 hour 45 minutes or until internal temperature reaches 165 degrees. Remove chicken from oven; cover with foil and let rest 10 minutes. Slice and serve. (Remove the skin before eating to reduce fat and calories.) Serve with jasmine rice, snow peas, and sourdough bread.
Sesame Brown Rice Bowl with Shredded Chicken and Peanuts
In 4 individual serving bowls, place 3/4 cup cooked rice. To each bowl add 1/2 cup shredded chicken breast, 1/2 cup shredded carrots, 1 tbsp sliced green onion, 1 tbsp dry roasted peanuts, 1 tbsp cilantro chopped and 1/2 teaspoon of coarse salt; mix to combine. For four servings of vinaigrette: In a small bowl, combine 2 tablespoons fresh lime juice, 4 teaspoons canola oil, 1 teaspoon black sesame oil; mix well. Pour the vinaigrette over each bowl. Sprinkle each serving with additional peanuts and cilantro.
Tuna with cannellini beans
In a medium bowl, combine 3 1/2 cups canned reduced-sodium cannellini beans (rinsed), 1 can (12 ounces) water-packed light tuna (drained and crumbled), and 1/2 cup medium red onion finely chopped. Add 1/2 cup chopped parsley, 1/4 cup sliced black olives, 2 tablespoons fresh lemon juice, 2 tablespoons red wine vinegar, 2 tablespoons extra olive oil virgin, 1 tablespoon of fresh thyme leaves, coarse salt and pepper to taste. Stir gently to combine. Cover and refrigerate for at least an hour. To serve, line a large plate with red tip lettuce and mound tuna mixture over lettuce. Garnish with additional chopped parsley.
