Asian Pork Tenderloin
>Dietitian's tip: To make this spicy pork tenderloin a meal, serve it with a side of steamed pea pods tossed with sliced water chestnuts, brown rice mixed with dried apricots, and fresh mango and papaya slices.
Serves 4
Ingredients
2 tablespoons sesame seeds
1 teaspoon ground coriander
1/8 teaspoon cayenne pepper
1/8 teaspoon celery seed
1/2 teaspoon minced onion
1/4 teaspoon ground cumin
1/8 teaspoon ground cinnamon
1 tablespoon sesame oil
1 pound pork tenderloin, sliced into 4 4-ounce portions
Directions
Preheat the oven to 400 F. Lightly coat a baking dish with cooking spray.
In a heavy frying pan, add the sesame seeds in a single layer. Over low heat, cook the seeds stirring constantly until they look golden and give off a noticeably toasty aroma, about 1 to 2 minutes. Remove the seeds from the pan to cool.
In a bowl, add the coriander, cayenne pepper, celery seed, minced onion, cumin, cinnamon, sesame oil and toasted sesame seeds. Stir to mix evenly.
Place the pork tenderloin in the prepared baking dish. Rub the spices on both sides of the pork pieces. Bake until no longer pink, about 15 minutes. Or bake until a meat thermometer reaches 160 degrees (medium) or 170 degrees (well-done).
Transfer the pork tenderloin to warmed plates. Serve immediately.
Nutritional Analysis
(per serving)
Calories
196
Cholesterol
74 mg
Protein
25 g
Sodium
57 mg
Carbohydrate
trace
Fiber
0 g
Total fat
10 g
Potassium
442 mg
Saturated fat
2 g
Calcium
53 mg
Monounsaturated fat
3 g
Ginger Marinated Portobello Mushrooms
Dietitian's tip: Because of their larger size and firmer texture, portobello mushrooms are good candidates for stuffing or grilling. They have a satisfying taste and texture with virtually no fat or sodium.
Serves 4
Ingredients
4 large portobello mushrooms
1/4 cup balsamic vinegar
1/2 cup pineapple juice
2 tablespoons chopped fresh ginger, peeled
1 tablespoon chopped fresh basil
Directions
Clean mushrooms with a damp cloth and remove their stems. Place in a glass dish, stemless (gill) side up.
To prepare the marinade, in a small bowl whisk together the vinegar, pineapple juice and ginger. Drizzle the marinade over the mushrooms. Cover and let marinate in the refrigerator for about 1 hour, turning mushrooms once.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Grill or broil the mushrooms on medium heat, turning often, until tender, about 5 minutes on each side. Baste with marinade to keep from drying out. Using tongs, transfer the mushrooms to a serving platter. Garnish with basil and serve immediately.
Nutritional Analysis
(per serving)
Serving size: 1 mushroom
Calories
69
Cholesterol
0 mg
Protein
4 g
Sodium
10 mg
Carbohydrate
14 g
Fiber
2 g
Total fat
0 g
Potassium
778 mg
Saturated fat
0 g
Calcium
19 mg
Monounsaturated fat
0 g
