Keeping It Lean

Keeping It Lean

&nbspKeeping It Lean


The upcoming holiday season can be a challenge for calorie counters. Preparing healthy meals without sacrificing great flavor is not as difficult as it seems. Since meal preparation starts at the supermarket and ends at the table, there are several things to consider when planning a healthy and delicious meal.

Following are a few simple tips on cooking lean:

  • Use cuts with the words "loin" or "round" in their name for the leanest meats, such as pork tenderloin or loin chop.

  • Use low-fat cooking methods, like grilling, roasting and stir-frying, to maximize flavor while keeping fat to a minimum.

  • Marinate for flavor and juiciness with wine-flavored vinegar, fat-free dressing or juice instead of oil-based marinades.

  • Season meats with herbs and spices (other than salt) to boost flavor and cut back on fat and sodium at the same time. Rub herbs and spices onto pork before grilling, sautéing or roasting.

  • To get flavor without adding fat to your vegetables, use a smaller quantity of a regular salad dressing, a fat-free variety or herb-flavored vinegar.

  • Use favorite foods like sharp cheeses and herb-flavored oils to flavor your meals, but cut the amount in half.

New England Pork Tenderloin

This simple roasted tenderloin is perfect for a quick autumn weeknight meal. Serve with steamed Brussels sprouts and warm dinner rolls.

1 whole pork tenderloin, about one pound
1/4 cup apple jelly
2 tablespoons lemon juice
1/2 teaspoon pumpkin pie spice
2 tart red apples, unpeeled, cored, thinly sliced

Heat oven to 400 degrees F. In small bowl, combine apple jelly, lemon juice and pumpkin spice; blend well. Place pork tenderloin in shallow roasting pan, brush with half of the apple jelly mixture. Roast for 20-30 minutes or until meat thermometer registers 155 degrees F. Let stand 5-10 minutes. Place apple slices on broiler pan; brush with remaining apple jelly mixture. Broil 5-6 inches from heat for about 5 minutes or until apples slices are tender. Slice tenderloin; serve with apple slices. Serves 4

Nutrition Facts
Calories 226 calories
Protein 24 grams
Fat 4 grams
Sodium 61 milligrams
Cholesterol 67 milligrams

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