SESAME PORK ROAST W/ MUSTARD CREAM

Sesame Pork Roast With Mustard Cream

Prep Time: 25 mins

Cook Time: 25 mins

Total Time: 50 mins

Ingredients

• 1/4 cup(s) chili sauce
• 2 slice(s) teriyaki sauce, reduced-sodium
• 2 small ginger, fresh, or 1/4 teaspoon ground
• 2 tablespoon garlic, minced
• 2 sprig(s) pork, tenderloin, 12 to 16 ounces each
• 2 small sesame seeds
• 1/4 cup(s) sour cream, light or fat-free
• 1 sprig(s) scallion(s) (green onions), finely chopped
• 1 small mustard, dijon-style
• teaspoon salt
• 3 cup(s) spinach, baby

Preparation

1. Preheat oven to 425°F. For basting sauce, in a small bowl, stir together chili sauce, teriyaki sauce, ginger, and garlic.

2. Place pork tenderloins on a rack in a shallow roasting pan. Brush some of the basting sauce over tenderloins. Roast for 15 minutes. Brush tenderloins with additional basting sauce (discard any remaining sauce); sprinkle tenderloins with sesame seeds. Roast for 10 to 20 minutes more or until an instant-read thermometer inserted in the thickest part of each tenderloin registers 160°F.

3. Meanwhile, for mustard sauce, in a small bowl, stir together sour cream, the finely chopped green onion, mustard, and salt. If desired, sprinkle with green onion tops.

4. To serve, place spinach on a serving platter. Slice 1 of the tenderloins (cover and chill remaining tenderloin for another meal); arrange sliced tenderloin on top of the spinach. Serve with all of the mustard sauce.

Nutritional Info (Per serving):

Calories: 135, 

Saturated Fat: 1g, 

Sodium: 302mg, 

Dietary Fiber: 1g, 

Total Fat: 3g, 

Carbs: 7g, 

Cholesterol: 56mg, 

Protein: 20g

Exchanges: 

Vegetable: 1, 

Lean Meat: 3

Carb Choices: 0.5

STEAMED SOLE W/ BLACK BEAN SAUCE

Steamed Sole with Black Bean Sauce 

Preparation time: 15 min	Servings: 6
Cooking time: 15 min

Ingredients:

1/2 tsp sugar

1 tbsp vegetable oil

2 tsp garlic cloves, crushed

1/4 tsp white pepper

1 scallion, finely shredded

1 tbsp low sodium soy sauce

1 tbsp ginger, finely shredded

3/4 tsp rice wine, or dry sherry

3/4 tsp sesame oil

2 tsp Chinese dried black beans, dul see

1 whole alaskan sole, about 1-1/4 lb each, cleaned and gutted, with head and tail intact

3/4 tsp salt

Cooking Directions:

Thoroughly rinse fish in cold water and pat dry. Sprinkle 1/2 tsp salt over the outside and into cavity of fish. Rinse black beans in several changes of cold water and drain. In a small bowl, mash beans, garlic, and sugar with back of wooden spoon. Stir in sesame oil, rice wine, pepper, and 1/8 tsp salt. Place fish in 9 in. shallow heatproof bowl and spread black beans over fish on both sides and in cavity. Bring water to a boil over high heat in a covered steamer large enough to fit the dish without touching the sides of the steamer. Carefully place dish into steamer, cover, and steam 5 minutes. Turn off heat and let stand, covered, 4 minutes. Test fish for doneness by poking the thickest part with a fork or chopstick; flesh should flake. If not, re-steam 1-2 minutes, or until fish just flakes. Carefully remove the dish from the steamer and pour off any liquid in the dish. In a small skillet, heat oil until hot but not smoking over high heat. Sprinkle ginger and scallion over fish. Drizzle soy sauce over fish and carefully pour oil over fish. The oil will make a crackling sound as it hits the fish. Serve immediately.

Nutrition Facts

Calories 58

% Calories From Fat 49.7%

Total Fat 3.2g

Saturated Fats 0.3g

Mono-unsaturated Fats 0.6g

Poly-unsaturated Fats 2.1g

Cholesterol 14mg

Sodium 410mg

Total Carbohydrates 1.6g

Dietary Fiber 0.3g

Sugar 0.5g

Protein 5.5g

RED SNAPPER W/ RED PEPPER CREAM SAUCE

Red Snapper with Red Pepper Cream Sauce 

 

Preperation Time: 10 minutes

Serves: 6

Cooking Time: 20 minutes

Ingredients:

1 tbsp plain low fat yogurt

1 tbsp tomato paste

1-1/2 lb red snapper fillets

1/4 cup water

1 tsp chili powder

1/2 small onion, chopped

1/2 red bell pepper, seeded and chopped

3 tbsp light cream cheese

2 tbsp white vinegar

Cooking Directions:

Turn on broiler. Combine first 4 ingredients in a saucepan over medium-high heat. Bring to a boil and reduce heat to low. Cover and simmer about 10 minutes, or until vegetables are tender. Drain and transfer to a food processor or blender. Season with salt and pepper to taste. Add next 4 ingredients and process until smooth. Arrange snapper fillets on a lightly oiled broiler pan. Spread with sauce. Place fillets 6 in. from heat source and broil about 10 minutes. 

Nutrition Facts

Calories 170

% Calories From Fat 18%

Total Fat 3.4g

Saturated Fats 1.3g

Mono-unsaturated Fats 0.8g

Poly-unsaturated Fats 0.8g

Cholesterol 58mg

Sodium 97mg

Total Carbohydrates 2.6g

Dietary Fiber 0.5g

Sugar 1.2g

Protein 31g

HERB & PARMIGIANO CRUSTED TILAPIA W/QUICK TOMATO SAUCE

Herb & Parmigiano Crusted Tilapia with Quick Tomato Sauce

Why should chicken have all the fun? In this recipe, it's a mild and quick-cooking tilapia that gets a coating of herbs and cheese. And, because of its simple yet flavorful sweet tomato sauce, even people who usually pass on fish are willing to give this dish a try. 

 Serves 4

2 large cloves garlic, minced (about 1 Tbs.)
6 Tbs. extra-virgin olive oil
14.5-oz. can diced tomatoes
Pinch granulated sugar
Kosher salt and freshly ground black pepper
3/4 cup fresh breadcrumbs
3/4 cup finely grated Parmigiano-Reggiano
1/2 cup chopped mixed fresh herbs, such as thyme, parsley, chives, or oregano
Four 6-oz. skinless tilapia fillets
1 large egg

---

In a small (1- to 2-quart), heavy saucepan, cook the garlic in 2 Tbs. of the oil over medium heat until it begins to color, 1 to 2 minutes. Add the tomatoes and their juices, sugar, and a pinch each of salt and pepper. Simmer for 15 minutes, stirring occasionally and breaking up the tomatoes with a wooden spoon. Season to taste with salt and pepper.
Meanwhile, on a large plate, toss the breadcrumbs, Parmigiano, herbs, 1/4 tsp. salt, and 1/4 tsp. pepper.
Season the fish with salt and pepper. Beat the egg in a wide, shallow dish. Dip each fillet in the egg and then the breadcrumb mixture, pressing it on to help it adhere.
In a 12-inch heavy-duty nonstick skillet, heat the remaining 4 Tbs. olive oil over medium-high heat. Add two of the fillets and cook until the coating is nicely browned and the flesh is opaque and cooked through, 2 to 3 minutes on each side. Use a slotted spatula to move the fish. Repeat with the remaining fillets. Serve the tilapia with a spoonful of the sauce.

Serving Suggestions

Serve with Sautéed Broccoli Raab with Balsamic Vinegar.

nutrition information (per serving):
Calories (kcal): 420; Fat (g): 26; Fat Calories (kcal): 230; Saturated Fat (g): 5; Protein (g): 38; Monounsaturated Fat (g): 16; Carbohydrates (g): 11; Polyunsaturated Fat (g): 3; Sodium (mg): 730; Cholesterol (mg): 105; Fiber (g): 2;

BONELESS SWEET BBQ WINGS

Boneless Sweet BBQ Wings

I love Wendy's Honey BBQ Wings, but at 580 calories I can't even get fries or a frosty to go with them. I came up with this to satisfy my craving, and still be able to enjoy a side. 

INGREDIENTS
4 chicken breasts, no skin, no bone, chopped into bite size pieces.
2 Tbsp honey
1 cup barbecue sauce (SparkPeople recommends low-sodium)

DIRECTIONS
Preheat oven to 350 degrees Fahrenheit. Mix BBQ sauce and honey in a bowl. Add chicken pieces and stir to coat. Put in fridge and let marinate for 20-30 minutes.
Remove chicken from sauce (don't let it drain all the way off), and place on a cookie sheet lined with foil.
Cook in oven 25-30 minutes or until chicken is done.

Serve alone, or with a side of extra honey-BBQ sauce.

Makes 4-6 servings.

Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 156.9

Total Fat:	2g
Total Carbs:	16.7g
Dietary Fiber:	0.8mg
Protein:	17.6g

SUGAR FREE BBQ SAUCE

SUGAR FREE BBQ SAUCE

Ingredients

* 2 strips of thick bacon, chopped fine (or see note)
* 1 small onion, minced
* 1 clove garlic, minced or 1/4 teaspoon garlic powder
* 1 small can (6 oz) tomato paste
* 1 can (12 oz) diet (sugar-free) cola - Splenda-sweetened preferred
* 1/4 cup low carb (sugar-free) catsup, (or see note)
* 3 T mustard
* 1 Tablespoon Worcestershire sauce
* 1 pinch ground cloves
* Hot sauce to taste

Cooking Instructions

Note 1: If you prefer to leave the bacon out, add 1-3 teaspoons of liquid smoke, to taste, near the end of the cooking. Alternatively, add some smoky flavor using 1 teaspoon of smoked paprika, or chipotle powder to taste.
Note 2: If you can't find low carb catsup, leave it out, but add about a tablespoon of vinegar and some sweetener, to taste.
1) Fry the bacon in a saucepan - a 2 qt pan works well.
2) Add the onion and cook over medium until soft - 3-5 minutes. Add garlic at this point if you're using fresh and stir it for half a minute or so.
3) Add the rest of the ingredients, plus about half a cup of water. Stir well. 4) Simmer for 20-30 minutes. It will cook down a bit and flavors will combine. 5) Adjust the seasonings so you have the balance you want - you can add vinegar, artificial sweetener (liquid preferred), or hot sauce. (If it's too hot, adding more sweetener will tone it down.)

The recipe makes approximately 10 servings of 1/4 cup each. 

Each serving has about 3.5 grams of carbohydrate plus 1 gram of fiber.