Makes 6 servings
Roased Pork Tenderloin with Cilantro, Lime, Garlic and Onion
Preparation time: 15 minutes
Cook time: 1-1/2 to 2 hours
| 3 lb. |
pork loin with bone in |
| 3 |
cloves garlic, minced |
| 4 |
scallions, sliced |
| 2 Tbsp. |
cilantro, chopped |
| 1/4 c. |
lime juice |
- Preheat oven to 375 degrees.
- Cut holes into pork and place garlic and scallions inside meat.
- Sprinkle lime juice over roast and rub meat with cilantro.
- Place meat on rack, fat side up and insert meat thermometer in the thickest part of the roast.
- Bake for 1-1/2 to 2 hours or until temperature is 170 degrees.
Per 3 oz. serving: 101 calories, 17g protein, 1g carbohydrate, 3g fat, 1g saturated fat, 39mg cholesterol, 0g fiber, 40mg sodium.
| The seasoned cook may use leftover pork in stir-fry, burritos and salad. |
Mashed Sweet Potatoes
Preparation time: 15 minutes
Cook time: 15 minutes
| 4 |
sweet potatoes (2 lb.) |
| 1 |
baking potato (1 lb.) |
| 3 Tbsp. |
honey or brown sugar |
| 1 tsp. |
pepper |
| 1/4 tsp. |
cinnamon |
| 1/4 tsp. |
nutmeg |
| 1/4 tsp. |
salt |
-
Prick potaoes with a fork and microwave on high for 15 minutes.
-
Spoon potatoes out of skin and place into bowl.
-
Mash potatoes with sugar and spices.
Per serving: 78 calories, 1g protein, 19g carbohydrate, 0 fat, 0g saturated fat, 0mg cholesterol, 1g fiber, 12mg sodium.
Roasted Red Pepper and Veggie Salad
Preparation time: 10 minutes
Chill time: 1 hour
| 1 |
12-oz. jar prepared roasted red peppers, sliced thinly |
| 10 oz. |
frozen corn, thawed |
| 10 oz. |
frozen peas, thawed |
| 1 |
15-1/2 oz. can chickpeas (garbanzo beans), rinsed under water for 1 minute |
| 1 c. |
celery, chopped |
| 1/2 c. |
carrots, chopped |
| 3 |
green onions, chopped (include green stems for color) |
- Combine ingredients and pour balsamic vinaigrette dressing (below) over mixture.
- Chill for one hour.
- Serve with slotted spoon.
Balsamic vinaigrette dressing
| 1 Tbsp. |
olive oil |
| 1 Tbsp. |
balsamic vinegar |
| 1 Tbsp. |
lemon juice |
| 1/2 tsp. |
oregano |
| 1/2 tsp. |
basil |
| 1/4 tsp. |
thyme |
| 1/4 tsp. |
black pepper |
Combine ingredients in a small jar with lid. Shake vigorously.
Per serving with dressing: 190 calories, 8g protein, 39g carbohydrate, 1g fat, 0g saturated fat, 0mg cholesterol, 7g fiber, 380mg sodium.
| The seasoned cook will add or delete ingredients depending on what's on hand. |
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