Recipes for Inspiring Healthy Cooking continued...
From the upcoming Sonoma Diet Cookbook (Meredith Books). Republished with permission from the publisher.
Weight Loss Clinic Members: Journal one serving as 1/4 cup starchy foods or legumes without fat + 1 serving lean meat without fat.
Chipotle salsa gives this excellent, easy chili a smoky flavor that's hard to beat.
2 pounds ground sirloin
1 teaspoon minced garlic
1 tablespoon chili powder
1 teaspoon ground cumin
1 (16-ounce) jar chipotle chunky salsa or salsa of your choice
1 (16-ounce) package frozen whole kernel corn
2 (14 1/2-ounce) cans seasoned beef broth with onion
1 (15-ounce) can red kidney beans, rinsed and drained, optional
- In a large pot, brown the meat and garlic until done. Drain any excess liquid.
- Add the chili powder, cumin, salsa, corn, beef broth, and beans.
- Bring the mixture to a boil, reduce heat, and cook for 15 minutes.
Yield: 6 to 8 servings
Per serving: 212 calories, 26 g protein, 14 g carbohydrate, 6 g fat, 2 g sat. fat, 2 g fiber, 60 mg cholesterol, 794 g sodium. % calories from fat: 24%. Exchanges: 3 lean meat, 1 starch.
From The New Holly Clegg Trim & Terrific Cookbook (Running Press, April 2006). Republished with permission from the publisher.
Pork Au Poivre
WebMD Weight Loss Clinic Members: Journal one serving as 4 oz. lean and moderate fat meat with 1 teaspoon sauce.
1 1/4-pound pork tenderloin
1 teaspoon Dijon mustard
1 tablespoon black peppercorns, coarsely ground or crushed
2 teaspoons olive oil
1/2 cup low sodium chicken broth
1/2 cup dry red wine
Salt to taste
- Slice tenderloin lengthwise, being careful not to cut through to other side. Split meat into one large, flat piece.
- Spread mustard over both sides of the meat and rub in pepper, pressing gently so it adheres well. Cut meat crosswise into 4 even portions.
- In large skillet, heat oil over medium flame. Put tenderloin in the pan and cook for about 10 minutes or until meat thermometer reads 155 degrees, turning once.
- Transfer meat to a plate and tent with foil to keep it warm. Add chicken broth and wine to pan and cook over medium-high heat, scraping up any bits that have stuck to the pan. Continue to cook for 8 to 10 minutes or until sauce is reduced to about 1/2 cup.
- Pour sauce over meat, season with salt, and serve.