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Intro

Seared Pork Tenderloin Chops with Balsamic Sauce
Today’s pork is lean and nutrient rich and a very good source of protein. If you cannot find boneless pork tenderloin chops purchase vacuum sealed pork tenderloin and slice into 1-inch thick chops.

Ingredients:
1/2 cup balsamic vinegar
1/2 cup beef broth, reduced-sodium
4 (4-ounce) pork tenderloin chops, boneless and trimmed of fat
salt and pepper to taste
1 tablespoon olive oil

Directions:
Make sauce. Place balsamic vinegar and beef broth in a 1-quart saucepan and heat to a simmer over medium-high. Simmer until sauce is reduced and thickened, about 6 to 8 minutes. For Chops: season chops with salt and pepper on both sides. On stovetop, heat oil in a 10-inch skillet over medium-high heat. When oil is hot cook chops 5 to 8-minutes on each side, turning only once. Internal temperature should be 145°F. Serve each chop with 1 tablespoon of the balsamic sauce. Nutrition: Serves 4. Per serving: 213 calories, 25 grams protein, 10 grams fat, 5 grams carbohydrate.

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Top Crusted Pork Loin Chops
This crusting method requires two cooking steps: searing the meat in a skillet and transferring to a baking sheet to finish in the oven. While this method means an extra pan to wash, the exceptional result is a moist piece of meat with a perfectly cooked crusty top. From Cooking with Kaye page 100.
Cooking with Kaye Methods to Meals: Protein First Recipes You Will Love

Ingredients:
1 (16-ounce) pork tenderloin
1/4 cup mayonnaise, reduced calorie
2 teaspoons yellow mustard
1/4 teaspoon lemon pepper
3/4 cup panko Japanese bread crumbs
1/2 teaspoon dried rubbed sage
1/2 teaspoon dried thyme
1/2 teaspoon lemon pepper
1 tablespoon olive oil

Directions:
Cover a rimmed baking sheet with foil, shiny side up, coat with cooking spray, set aside. Preheat oven to 375°F and position rack in middle of oven. Cut pork tenderloin crosswise into four equal portions; season each piece on both sides with salt and pepper. In a small bowl mix mayonnaise, mustard, and lemon pepper. In another small bowl mix bread crumbs, sage, thyme, and lemon pepper. Heat oil in a large skillet over medium high heat; add chops and cook on each side 3 to 4 minutes; arrange on prepared baking sheet. Use a knife to spread the mayonnaise-mustard on the top of each chop. Divide crumb mixture evenly among chops, pressing into mayonnaise to adhere; spritz lightly with cooking spray. Bake for 12 to 16 minutes or until done; internal temperature should reach 145°F. Serve warm with tossed green salad or oven roasted vegetables. Nutrition: Serves 4. Each serving provides 257 calories, 26 grams protein, 16 grams fat, 3 grams carbohydrate, 0 grams dietary fiber.

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Beef Tenders with Horseradish Sauce
Beef and horseradish are a classic pairing. The sauce here, made with Greek yogurt, provides just the right balance of creamy coolness and spicy kick. Mashed Garlic Cauliflower is a low-carb, low-glycemic alternative to mashed potatoes. The flavor is similar to mashed potatoes and they make a neutral compliment to the pungently spicy flavor of the horseradish sauce.

Ingredients:
1 (20-ounce) beef sirloin tip steak
1 teaspoon all-purpose seasoning blend
1 tablespoon canola oil
1 1/2-cups beef broth, low sodium
1 cup Greek yogurt, plain, reduced fat
2 tablespoons prepared creamy horseradish
1 recipe Mashed Garlic Cauliflower (see below)

Directions:
To make slicing easier freeze beef sirloin 5 to 10 minutes; slice against the grain into ¼-inch thick strips. Season steak strips with salt, pepper, and seasoning blend. In a large skillet heat canola oil over medium high heat; add beef. Cook and stir until beef is browned on all sides and cooked. Deglaze pan with beef broth and simmer until broth is reduced, about 6 minutes. In a small bowl whisk together Greek yogurt and horseradish until combined. Stir ¼ cup into steak, coating all pieces; serve beef with remaining horseradish yogurt and Mashed Garlic Cauliflower. Nutrition: Serves 4. Each serving provides 243 calories, 32 grams protein, 11 grams fat, 2 grams carbohydrate, 0 grams dietary fiber.

Mashed Garlic Cauliflower: In a steamer basket or microwave cook 8 cups cauliflower florets until very tender. Allow to cool slightly. Place cauliflower in bowl of food processor with 2 cloves garlic. Add 1/3 cup Greek yogurt, 2 teaspoons olive oil, 1 teaspoon butter; season with salt and pepper. Pulse several times until cauliflower is smooth and creamy; add more yogurt if necessary to reach preferred consistency. Place mashed cauliflower in microwave safe serving bowl and heat until steaming; serve warm. Nutrition: Each ¾-cup serving provides: 107 calories, 5 grams protein, 7 grams fat, 12 grams carbohydrate, 5 grams dietary fiber.

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Beef Tenderloin Steaks with Roasted Red Pepper Sauce
Roasted red peppers bring a smoky flavor to this meal. Peppers are a super source of vitamin C and contain flavonoids that are believed to fight cancer. The sauce brings just enough moisture to the meat to aid chewing and digestion without it becoming a slider food.

Ingredients:
4 (4-ounce) lean beef tenderloin steaks, boneless
1 tablespoon steak seasoning
salt to taste
1 teaspoon olive oil
1 (7-ounce) jar roasted red peppers in water, drained

Directions:
Season each steak with steak seasoning and salt to taste. Heat the olive oil in a 10-inch skillet over medium-high heat. When hot cook steaks 4 to 6-minutes per side. While steaks cook place the roasted red peppers in a blender or food processor and blend until smooth. Season the sauce with salt and pepper to taste. Serve warm steaks with a drizzle of the red pepper sauce. Nutrition: Serves 4. Per serving: 188 calories, 25 grams protein, 3 grams carbohydrate.

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Kaye Bailey is the author of countless articles syndicated in several languages, and books available in print and electronic format including The 5 Day Pouch Test Owner's Manual 2nd Edition 2012, (1st Edition 2008 out-of-print, 50K copies in circulation); Day 6: Beyond the 5 Day Pouch Test (2009 – 3rd Printing January 2015); Cooking with Kaye Methods to Meals: Protein First Recipes You Will Love (2012).

 

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