BBQ PORK TENDERLOIN

BBQ Pork Tenderloin

Ingredients:

3/4 lb pork tenderloin

BBQ Sauce:
1 cup tomato sauce
3 T worcestershire sauce
1 T vinegar
1 t liquid smoke
3 pkts Splenda

Cut the pork into 3/4" slices and pound until thin. Heat oil in pan, sprinkle with salt, pepper, and Old Bay seasoning. Saute pork in oil few minutes until done. Remove from pan. Top with BBQ sauce and serve.SAUCE: Combine all ingredients and cook over low heat for 10 min.

Serves 2 (1/2 the pork and 1/4 cup BBQ sauce each) 
4.8 NET carbs, 
230 Calories, 
6 fat,
37 protein, 
1.5 g fiber, 

WW points 5

ITALIAN SAUSAGE & VEGETABLE PUFF

Italian Sausage & Vegetable Puff

 

With our busy lives, we look for simple dishes that are versatile. This dish is called a strata in Italy and works for breakfast, brunch, lunch, or supper and can feed a crowd! I bake it on a Sunday morning when the kids and grandkids are visiting and pair it with a big bowl of fresh fruit salad so we can to sit on our patio and enjoy good food and family. Made for supper, I have plenty of leftover squares to gently reheat in our office microwave for weekday lunches.

8 ounces Jimmy Dean Italian Sausage
1 medium red or orange bell pepper, diced
1 medium onion, diced
8 large eggs, well beaten
½ cup milk
One, 15-ounce container part skim milk ricotta
1/2 cup Bisquick baking mix - I buy an small serving envelope instead of a box
One, 15-ounce can quartered artichoke hearts, well drained
2 cups shredded Italian Blend cheese – most stores carry three and four cheese blends
1/2 teaspoon Italian seasoning, or 1 tablespoon fresh chopped basil or parsley
1 teaspoon sea salt
Non-stick vegetable cooking spray

Preheat oven 325°.

In a large nonstick skillet, sauté the sausage, peppers and onion over medium heat until meat is no longer pink and vegetables are tender; drain off any fat and set aside.

In a large bowl, using an electric hand mixer beat the eggs until thick and lemon colored – blend in the milk, ricotta, and Bisquick. Fold in the cooled cooked sausage and vegetable mixture, artichokes, cheese, Italian seasoning, and salt. Pour into a 13 x 9 inch baking dish coated with vegetable cooking spray – OR divide mixture between twelve large muffin cups.

Bake for 30 to 35 minutes, until a knife inserted near center comes out clean. Allow to cool for 15 minutes before cutting into 12 squares (divide into 4 along the long side of pan and divide by 3 along short side of pan)

12 Servings
Per Serving:
247 Calories;
19 g Protein;
9 g Tot Fat;
10g Carb;
2 g Fiber;
273 mg Calcium;
2 mg Iron;
706 mg Sodium;
226 mg Cholesterol

BLT & MORE SALAD

BLT-and-More Salad

 

• 4 Servings
• Prep/Total Time: 20 min

20 20

Ingredients

• 1-1/2 cups yellow cherry tomatoes, halved
• 1-1/2 cups cherry tomatoes, halved
• 1/3 cup cubed avocado
• 2 bacon strips, cooked and crumbled
• 2 tablespoons fat-free sour cream
• 2 tablespoons fat-free mayonnaise
• 2 tablespoons fat-free milk
• 1 garlic clove, minced
• 1/2 teaspoon dill weed
• Dash each salt and pepper
• 1/3 cup crumbled goat cheese
• 2 tablespoons pine nuts
• 4 Bibb lettuce leaves

Directions

• In a small bowl, combine the tomatoes, avocado and bacon. In another small bowl, whisk the sour cream, mayonnaise, milk, garlic, dill, salt and pepper; pour over salad. Gently toss to coat. Sprinkle with cheese and pine nuts. Serve immediately in lettuce leaves. Yield: 4 servings.

Nutrition Facts: 3/4 cup equals 
129 calories, 
8 g fat (3 g saturated fat), 
17 mg cholesterol, 
236 mg sodium, 
10 g carbohydrate, 
3 g fiber, 
6 g protein.  

Diabetic Exchanges: 
1 high-fat meat, 
1 vegetable.

BACON-WRAPPED CHICKEN

Low Carb Bacon-Wrapped Chicken



Ingredients:
(with El Pollo Loco-style marinade)
Marinade:
1/4 cup Corn Oil
1/4 cup Onion
1/4 cup Butter
2 tbsp Minced Garlic
1/4 tsp Cumin
1 tsp Oregano
1/4 cup Lemon Juice
1 tsp Orange Extract

4 Large Chicken Breasts, slicked into 1" cubes
12 slices Bacon
4 oz of Cream Cheese
2 tbsp green chiles
1 tsp minced garlic
Makes 6 servings

Nutrition Information (per Serving)
376 Calories, 20.2g Fat, 1.2g Total Carbs (0g Fiber) , 44.5g Protein

For more free healthy recipes, cooking tips and tutorials go to http://www.FaveDiets.com

SUPER FAST PORK & VEGGIE STIR FRY

Super Fast Pork and Veggie Stir Fry
Need to get dinner on the table in under 30 minutes? This recipes makes that happen.
INGREDIENTS
1 pound (16 ounces) pork roast or pork tenderloin
1 tablespoon vegetable oil
2 cloves garlic, smashed and chopped
1 cup carrots, shredded
1 cup cremini mushrooms, sliced
1/4 whole Chinese cabbage, shredded (about 2 cups)
2 tablespoons soy sauce, low-sodium
1 teaspoon whole-grain mustard
1 teaspoon sesame oil
2 tablespoons natural peanut butter, smooth
1/2 cup hot water
DIRECTIONS
Trim fat from the pork and cut into 1/2 inch cubes.

Heat a skillet over moderately high heat, then add the oil. Once the oil is hot, add the trimmed and cubed pork. Stir fry until the pork is no longer pink.

Remove the pork from the skillet and cover to keep warm.

Rinse out the skillet, and spray it with nonstick cooking spray. Heat the skillet to moderate heat and add the carrots, garlic, cabbage, and mushrooms. Cook over moderate heat for 3-4 minutes. While the vegetables are cooking, combine the soy sauce, mustard, sesame oil, and peanut butter in a small bowl. Pour in the hot water and whisk with a fork to create a smooth sauce. Pour mixture over the vegetables and add the cooked pork back to the pan. Stir fry for 2 additional minutes. Serve with whole-grain noodles or rice.
Serving size is 1 cup vegetables and 1/2 cup pork.

Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 310.3

Total Fat:	15.8g
Total Carbs:	6g
Dietary Fiber:	1.8mg
Protein:	35.4g

GRILLED CHEESY HAM STUFFED CHICKEN

Ingredients

8 large boneless, skinless chicken breasts halves (about 2 1/2 pounds)
1/2 cup herb-and-garlic spreadable cheese (we used laughing cow)
4 ounces thinly sliced prosciutto or fully cooked ham (we used ham)
1/2 cup zesty Italian dressing

Cooking Instructions

Four thumbs up to Ms Betty Crocker for this low carb, low cal keeper recipe. 4 ingredients and was ready in no time. We scaled the recipe down to only the two of us and there's still leftovers. Original recipe serves 8.
1. Heat coals or gas grill (we used Foreman grill) to proper heating temperature. Carefully cut a horizontal slit in each chicken breast half, making a pocket when top of chicken is lifted back. Do not cut through.
2. Spread 1 tablespoon cheese inside of each pocket. Top with folded slices of prosciutto (we used low sodium ham). Close chicken around filling, being sure that most of the filling is enclosed. Brush the Italian dressing on the chicken.
3. Cover and grill chicken 4-5 inches from medium-high heat for 10-12 minutes (even less with Foreman grill), brushing occasionally with dressing and turning once, until juice of chicken is no longer pink when centers of the thickest pieces are cut.
Suggestion: turn with spatula instead of tongs or fork to keep cheese inside.

Servings Per Recipe: 8

• Calories 285 (Calories from Fat 135)
• Total Fat 15g (Saturated Fat 5g)
• Cholesterol 110mg
• Sodium 400mg
• Total Carbohydrate 2g (Dietary Fiber 0g)
• Protein 35g