Sunday, February 19, 2012

I think I figured it out

Monday, January 31, 2011

Chili-Lime Pork Tenderloin

This is something I made the a couple of weeks ago that we all enjoyed very much. It is a recipe I modified from the original which is listed in All-You's Eat Well, Save Big recipe book. The original recipe calls for the tenderloin to be baked in the oven, but sometimes meat turn out to dry for me with my picky gastric pouch so I did this in the crock pot to insure tenderness and moistness.

Chili-Lime Pork Tenderloin

1 1/2 pound whole pork tenderloin
1 tsp chili powder
1 tbsp fresh lime juice
1 tsp soy sauce
salt and pepper to taste

I salted and peppered all sides of the whole tenderloin and then placed it in the bottom of a crock pot. I then combined all the other ingredients and poured them over the tenderloin, turning the tenderloin to coat all sides. I covered and then cooked on low for 6 hours, until tender. Slice and serve when done. Makes 6 servings.

Per Serving
Calories: 182
Fat: 9 grams
Carbs: 1 gram
Protein: 24 gram

This has a lovely, slightly spicy flavor that will become a family favorite. Enjoy.

Sunshine

Saturday, January 22, 2011

Mini Turkey Meatloaves

This is sort of my own creation but seem to be a hit with the family. I am making it again tonight and thought I would figure up the stats and share it here. I hope you all enjoy it


Mini Turkey Meatloaves

1 pound ground 93 % lean turkey
1 pound ground turkey sausage
1/2 cup plain breadcrumbs
1 tbsp sage
1 small can tomato sauce
1 small bottle of Ketchup
Salt and Pepper to taste

Preheat oven to 350.  Spray a mini loaf pan with non-stick spray. Combine all ingredients except for the ketchup. Mix well and then spread into mini loaf pan, as evenly as possible. Top all the mini loaves with ketchup and bake at 350 for 30 minutes or until done through. Make 8 servings. (one serving is 4 ounces)

Per Serving:

Calories: 255
Fat: 7
Carbs: 21
Protein: 22

Sunshine

Sunday, January 16, 2011

Apricot Onion Pork Medallions

I'm trying this new recipe for tonight's dinner. It sounds lovely and I will come back and add a review after we have it. I'm going to modify it a bit to suit my need for simplicity. This recipe is modified from the version found in All You's Eat Well Save Big Cook Book

1 lb whole pork tender loin, sliced into one inch slices
1/2 tsp tried thyme
1/2 tsp sea salt
1/2 tsp black pepper
1 onion thinly sliced
1/2 cup low fat chicken broth
2 tbsp apricot jam
2 tbsp Dijon Mustard

Salt and pepper tenderloin on all sides to taste. Place in slow cooker. Arrange the sliced onion around the tenderloin.  Combine remaining ingredients and pour mixture over the tenderloin and onions. Cook on low for 4 to 6 hours, until tender. This recipe serves 4 people

The original recipe called for these to be fried in butter and olive oil but I decided to cut the fat and make these a little more weight loss surgery friendly.

Nutrional Facts per Serving:

Calories: 232
Fat: 6 grams
Carbs: 11 grams
Protein: 33 grams

Enjoy!

Sunshine

Thursday, January 13, 2011

Sunshine's McMuffin

This has become my new favorite low calorie lunch. It has plenty of protein and is very filling. I hope you Nejoy it.

1/2 Whole Wheat English Muffin, toasted
1 whole egg, shell-less and poached until solid
2 thin slices Canadian Bacon
1 Slice 2% American Cheese

Toast the English Muffin half while the egg is poaching. I have a handy little microwave egg poacher that will poach two eggs at a time. One egg generally takes one minute. When the muffin is toasted, add the slice of cheese and the Canadian Bacon. Microwave for about 10 second until the cheese is melted. Top with the poached egg and enjoy! Great for breakfast or any other meal.

Calories: 205
Fat: 9 grams
Carbs:14 grams
Protein: 15 grams

Sunshine

Saturday, February 27, 2010

Chicken Thighs with Mustard-Citrus Sauce

Oh. My. Gosh. These turned out so wonderfully tender and moist and flavorful. I will definitely be making this a part of our regular meal plan. I modified it quite a bit from the original, because it required frying with oil and I try to avoid frying. Anyway, they are wonderful and unique and I can highly recommend them

Chicken Thighs with Mustard-Citrus Sauce

4 whole boneless skinless chicken thighs, halved
3 tbsp chopped garlic
3 tbsp chopped shallots
1/4 cup lemon juice
1/2 cup orange juice
3/4 cup chicken broth
1/4 cup Dijon mustard
3 tbsp honey
1 tbsp worcerstershire sauce
1/4 tsp crushed red pepper
salt and pepper

Salt and pepper all sides of chicken thigh halves. Place in bottom of crockpot. Combine all remaining ingredients in a bowl until well mixed and pour over chicken. Cover and cook on low 4 to 5 hours. Increase heat to high and cook until sauce slightly thickens, about 45 minutes. Remove chicken to plate and spoon sauce over each piece. Serve hot. Makes 8 servings.

Per serving:

Calories:162
Fat:6
Carbs:12
Protein:14

This was highly modified from ALL YOU'S Eat Well, Save Big cookbook.

Karen

Thursday, February 18, 2010

Italian Turkey Meatballs

These meatballs are absolutely divine! Be prepared though. It makes an enormous amount of food. There was no possible way the 3 of us could eat it all before having to dispose of it. It would be perfect for a larger family get-together. Adding more crushed tomatoes and seasonings would stretch it even farther.

Italian Turkey Meatballs

1 tbsp extra virgin olive oil
4 cloves garlic, finely chopped
salt and pepper
2 - 28 oz cans crushed tomatoes
1/2 tsp dried oregano ( I used more than this)
1 lb lean ground turkey
2 lb turkey sausage, casings removed, crumbled
1 1/4 cup plain dry bread crumbs
3/4 cup grated parmesan
2 large eggs
1/4 cup finely chopped fresh parsley

Warm olive oil in pan over medium heat. Add half of garlic. Saute about 30 seconds. Scape into slow-cooker. Add salt, tomatoes, and oregano. Stir to combine.
In a large mixing bowl, combine ground turkey, turkey sausage, bread crumbs, cheese, eggs, parsley, remaining garlic, and salt and pepper to taste. (I also added oregano to the mixture) Use your fingers to blend all ingredients together. Do not overmix. Form mixture into 2 inch balls and place in slow-cooker. Spoon tomato mixture over meatballs to cover. Cover, and cook on low for 4 - 5 hours, until meatballs are cooked through. Serves 8.

Per Serving:

Calories:397
Fat:10
Carbs:23
Protein:32



NOTE: For RNYers...one serving of this is probably twice as much as we can manage so you will find half a serving sufficient and can half the nutritional stats.

This recipe was slightly modified from ALL YOU'S Eat Well, Save Big cookbook. I served these over some whole wheat egg noodles. This was a big hit at our house.

Karen