Barbecue Pork Tenderloin
3 tablespoons curry powder
1 tablespoon brown sugar
1 tablespoon onion powder
1 pork tenderloin (about 1 lb)
1/2 teaspoon kosher salt
1/4 teaspoon pepper
1/2 cup Carolina-style barbecue sauce
- Preheat grill pan on medium-high (or preheat grill). Combine curry powder, brown sugar, and onion powder. Season pork with salt and pepper; then coat with spice mixture. Coat pork with cooking spray (wash hands). Place pork in grill pan (or on grill); grill 2–3 minutes on each side.
- Reduce heat to medium (or move pork to coolest part of grill); cover and grill 8–10 more minutes, turning occasionally, or until 145°F (for medium). (Sauce may be brushed on pork during last 5 minutes of grill time or used for dipping.) Let pork stand 5 minutes. Slice pork and serve.
CALORIES (per 1/4 recipe) 230kcal; FAT 4.5g; CHOL 85mg; SODIUM 410mg; CARB 16g; FIBER 2g; PROTEIN 30g; VIT A 0%; VIT C 4%; CALC 4%; IRON 15%
Vanilla Berry Soufflés
2 teaspoons butter, divided
4 teaspoons cinnamon-sugar, divided
1/2 cup raspberries
4 (1" squares) dark chocolate
4 egg whites (or 1/2 cup egg white substitute)
2 (6-oz) containers fat-free vanilla yogurt
- Place 1/2 teaspoon butter each in four ramekins; let stand to soften.
- Preheat oven to 400°F
- Coat ramekins with butter. Add 1 teaspoon cinnamon-sugar to each; tilt to coat sides (discard extra sugar). Place 4–5 berries and one chocolate square in each ramekin.
- Whisk egg whites until very light and foamy; gently stir in yogurt and pour into ramekins (2/3 full). Bake 20–25 minutes or until puffed and golden. Serve.
CALORIES (per 1/4 recipe) 170kcal; FAT 5g; CHOL 10mg; SODIUM 95mg; CARB 24g; FIBER 2g; PROTEIN 7g; VIT A 8%; VIT C 6%; CALC 10%; IRON 2%
- Complete your meal with corn or a rice mix, fresh salad blend, and garlic bread.
- The soufflés are amazingly simple. Serve them immediately since they “fall” within just a few minutes.
- You can also use chocolate yogurt instead of vanilla.
Recipe Version R-05/13-0061