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Intro

Seared Pork Tenderloin Chops with Balsamic Sauce
Todays 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 145F. 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.

Day 5 Recipes >> Page 1 | Page 2

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 375F 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 145F. 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.

Day 5 Recipes >> Page 1 | Page 2

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 -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 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 -cup serving provides: 107 calories, 5 grams protein, 7 grams fat, 12 grams carbohydrate, 5 grams dietary fiber.

Day 5 Recipes >> Page 1 | Page 2

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.

Day 5 Recipes >> Page 1 | Page 2


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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    Day 5 Page 1
  • Mustard Sauced Chicken
  • Chipotle-Jalapeno Chicken with Black Beans
  • Slow Cooker Garlic & Thyme Chicken Thighs
  • Grilled Turkey Steaks with Citrus Salsa

  • Day Page 2
  • Seared Pork Tenderloin Chops with Balsamic Sauce
  • Top Crusted Pork Loin Chops
  • Beef Tenders with Horseradish Sauce
  • Beef Tenderloin Steaks with Roasted Red Pepper Sauce

  • Day 5 Protein Recommendations:
    Poultry, beef, pork and anything from Day 4. Here are several dinner recipes you can enjoy on Day 5 and beyond. Bring forward some breakfast ideas from Day 3 and lunch ideas from Day 4 and continue to follow the liquid rules and avoid slider food.
    Day 5 Plan


    Cooking with Kaye features quick skillet meals for Day 6 and beyond 5DPT:

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