ROASTED PORK SALAD W/ GINGER-PINEAPPLE DRESSING

Roast Pork Salad With Ginger-Pineapple Dressing

Prep Time: 25 mins

Cook Time: 25 mins

Total Time: 50 mins

Ingredients

• 12 ounce(s) pork, tenderloin
• 1/8 teaspoon salt
• 1/8 teaspoon pepper, black ground
• 2 tablespoon mustard, honey
• 6 cup(s) lettuce, romaine
• 2 cup(s) pineapple
• pepper, cracked black
• 1/4 cup(s) dressing, low-fat mayonnaise-based
• 1/4 cup(s) pineapple juice, unsweetened
• 1 tablespoon mustard, honey
• 1 teaspoon ginger, fresh, grated

Preparation

Roast Pork Salad:
1. Preheat oven to 425° F. Trim fat from pork; sprinkle with salt and ground black pepper. Place pork on a rack in a shallow roasting pan. Roast for 20 minutes.

2. Spoon mustard onto pork. Roast 5 to 10 minutes or until an instant-read thermometer inserted in the thickest part registers 160° F.

3. To serve, thinly slice pork. In 4 salad bowls or plates, arrange greens, pork, and fruit. If desired, sprinkle salads with cracked black pepper. Stir Ginger-Pineapple Dressing; drizzle onto salads.

Makes 4 servings.

Ginger-Pineapple Dressing:
In a small bowl, combine 1/4 cup low-fat mayonnaise dressing, 1/4 cup unsweetened pineapple juice or orange juice, 1 tablespoon honey mustard, and 1 teaspoon grated fresh ginger. Cover; chill until serving time.

Nutritional Info (Per serving):

Calories: 240, 

Saturated Fat: 2g, 

Sodium: 219mg, 

Dietary Fiber: 3g, 

Total Fat: 8g, 

Carbs: 22g, 

Cholesterol: 60mg, 

Protein: 19g

Exchanges: 

Vegetable: 1, 

Fruit: 1, 

Lean Meat: 2.5, 

Fat: 1.5

Carb Choices: 1.5

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

APPLE & FENNEL ROASTED PORK TENDERLOIN

Apple-and-Fennel Roasted Pork Tenderloin

Prep Time: 15 mins

Cook Time: 1 h

Total Time: 1 h 15 mins

Ingredients

• 2 large apple, red, tart-sweet, such as Fuji or Braeburn, sliced
• 1 large fennel bulb(s), trimmed, cored and thinly sliced, plus 1 tablespoon chopped fronds for garnish
• 1 large onion(s), red, sliced
• 1 2/3 tablespoon oil, canola, divided
• 1 pounds pork, tenderloin, trimmed
• 1 teaspoon salt, Kosher
• 1/4 teaspoon pepper, black ground
• 3 tablespoon vinegar, cider

Preparation

1. Position racks in upper and lower thirds of oven; preheat to 475°F.


2. Toss apples, sliced fennel and onion with 1 tablespoon oil in a large bowl. Spread out on a rimmed baking sheet. Roast on the lower oven rack, stirring twice, until tender and golden, 30 to 35 minutes.

3. About 10 minutes after the apple mixture goes into the oven, sprinkle pork with salt and pepper. Heat the remaining 2 teaspoons oil in a large ovenproof skillet over medium-high heat. Sear the pork on one side, about 2 minutes. Turn the pork over and transfer the pan to the top oven rack. Roast until just barely pink in the center and an instant-read thermometer registers 145°F, 12 to 14 minutes.

4. Transfer the pork to a cutting board and let rest for 5 minutes. Immediately stir vinegar into the pan (be careful, the handle will be hot), scraping up any browned bits, then add to the apple mixture. Thinly slice the pork; serve with the apple mixture and sprinkle with fennel fronds. 

Nutritional Info (Per serving):

Calories: 279, 

Saturated Fat: 2g, 

Sodium: 371mg, 

Dietary Fiber: 5g, 

Total Fat: 10g, 

Carbs: 23g, 

Cholesterol: 74mg, 

Protein: 25g

Carb Choices: 1

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