Pork Tenderloin Stir-Fry

Servings: 4

Prep Time: 5 mins
Cooking Time: 15 mins

(Per Serving)

Calories: 461
Protein: 36 grams
Carbohydrates: 62 grams
Fat: 8 grams

Ingredients

• 8 ounces rice noodles
• 1 pound pork tenderloin, trimmed of fat
• 1/3 cup water
• 1/4 cup Shao Hsing rice wine or dry sherry
• 2 tablespoons low-sodium soy sauce
• 2 teaspoons cornstarch
• 1 tablespoon peanut oil or canola oil
• 1 medium onion, thinly sliced
• 1 pound bok choy (about 1 medium head),
• trimmed and cut into long, thin strips
• 1 tablespoon garlic, minced
• 1 tablespoon chili-garlic sauce

Method

1. Bring a large pot of lightly salted water to a boil and add noodles, cook
according to package instructions. Drain, quickly rinse with cold water to
stop from further cooking.
2. While the pasta is boiling, slice the pork into thin rounds, then cut each
round into matchsticks.
3. In a small bowl whisk the water, rice wine (or sherry), soy sauce, and
cornstarch.
4. Heat the oil in a Dutch oven over medium heat. Add the onion and cook
for 2 – 3 minutes. Once the onions are softened, add the bok choy and cook,
stirring occasionally until it begins to soften, about 5 minutes. Add the pork,
garlic, and chili-garlic sauce. Stir occasionally until the pork is just cooked
through, about 2 – 3 minutes.
5. Take your cornstarch mixture and give it a quick whisk, then add to the
Dutch oven and bring to a boil. Stir frequently for 2 – 4 minutes until the
sauce has thickened. Serve on top of the noodles.

Beef Lo Mein

Servings: 1

Prep Time: 5 – 10 mins
Cooking Time: 10 – 15 mins

(Per Serving)

Calories: 526 grams
Protein: 49 grams
Carbohydrates: 45 grams
Fat: 15 grams

Ingredients

• 6 ounces extra lean beef, sliced into 1-inch strips
• 1 teaspoon sesame oil
• 1/4 cup fresh snow pea pods, trimmed
• 1/4 cup broccoli florets
• 1/4 cup carrots, shredded
• 1 scallion, chopped
• 1/8 teaspoon red pepper flakes
• 1/2 garlic clove, minced
• 2 tablespoons low-sodium soy sauce
• 1/2 teaspoon fresh ginger, grated
• 2 ounces whole grain noodles, cooked
• 1 teaspoon sesame seeds, toasted

Method

1. Heat the oil in a wok or large skillet over medium-high heat. Add the beef
and stir-fry for 4 – 6 minutes or until browned. Remove from pan and set
aside.
2. Add the snow peas, broccoli, carrots, scallions, red pepper flakes, and
garlic and stir-fry for 2 – 3 minutes. Add the soy sauce, ginger, cooked
noodles, and beef. Mix together well and stir-fry until hot.
3. Remove from heat and sprinkle with sesame seeds.

Simple Italian Chicken

Servings: 4

Prep Time: 5 mins
Cooking Time: 20 – 25 mins

(Per Serving)

Calories: 281
Protein: 40 grams
Carbohydrates: 5 grams
Fat: 12 grams

Ingredients

• 4 boneless, skinless chicken breasts (6 ounces each), rinsed, dried, trimmed
of fat
• 2 tablespoons extra-virgin olive oil
• 2 teaspoons garlic, crushed
• 1/4 cup seasoned bread crumbs
• 1/4 cup low-fat Parmesan cheese, grated

Method

1. Preheat the oven to 425°F.
2. Warm the olive oil and garlic in the microwave to blend the flavors. In a
separate bowl, combine the bread crumbs and Parmesan cheese. Dredge the
chicken breasts in the oil mixture, letting the excess run off, then coat in the
bread crumb mixture.
3. Place the coated chicken breasts into a shallow baking dish and place in the
oven for 10 minutes, flip and cook for another 10 – 15 minutes, until the
chicken is no longer pink in the center and the juices run clear.

Gorgonzola Filet with Balsamic Onions

Servings: 4

Prep Time: 2 – 3 mins
Cooking Time: 15 – 20 mins

(Per Serving)

Calories: 276
Protein: 37 grams
Carbohydrates: 7 grams
Fat: 9 grams

Ingredients

• 4 extra-lean beef filets (6 ounces each)
• 3/4 teaspoon salt
• 3/4 teaspoon ground black pepper
• 1 large red onion, thinly sliced
• 1/4 cup balsamic vinegar
• 2 tablespoons crumbled Gorgonzola or blue cheese

Method

1. Preheat oven to 375°F. Rub filets evenly with 1/2 teaspoon each of the salt
and pepper, set aside.
2. Coat a baking sheet in cooking spray. Place onions in a mixing bowl, add
the vinegar, remaining salt and pepper, toss to coat well. Transfer the onions
to the baking sheet and spray with a light coating of cooking spray.
3. Place onions in oven and bake for 20 minutes, or until onions are tender.
Stir occasionally to prevent burning. Remove from oven and set aside.
4. Meanwhile, coat a large skillet in cooking spray and place over medium high
heat. Add the filets and cook for 5 – 7 minutes on each side or until
desired doneness. Top steaks evenly with cheese and onions.

Chicken Yakitori

Servings: 4

Prep Time: 5 mins
Cooking Time: 10 – 15 mins

(Per Serving)

Calories: 253
Protein: 41 grams
Carbohydrates: 8 grams
Fat: 2 grams

Ingredients

• 4 boneless, skinless chicken breasts (6 ounces each), rinsed, dried, trimmed
of fat, cut into 2-inch cubes
• 1/2 cup low-sodium soy sauce
• 1/2 cup sherry or white cooking wine
• 1/2 cup low-sodium chicken broth
• 1/3 teaspoon ground ginger
• 1 pinch garlic powder
• 1/2 cup scallions, chopped

Method 

1. Place a small saucepan over medium-high heat. Add the soy sauce, sherry,
chicken broth, ginger, garlic powder, and scallions. Bring to a boil and
immediately remove from heat, set aside.
2. Preheat the oven’s broiler. Start threading the chicken onto metal or
bamboo skewers (if using wood, I recommend soaking in water for 30
minutes to prevent them catching on fire). Coat a broiler pan with cooking
spray and place chicken skewers on pan. Brush each skewer with the sherry
sauce.
3. Place the pan under the broiler for 3 minutes, until browned. Remove from
the oven, turn the chicken over and spoon a little more sauce onto each one.
Return to the broiler until the chicken is cooked through and nicely browned.

Simple Spinach Scramble

Servings: 1

Prep Time: 2 – 3 mins
Cooking Time: 5 mins

(Per Serving)

Calories: 275
Protein: 36 grams
Carbohydrates: 9 grams
Fat: 10 grams

Ingredients

• 1 cup spinach (fresh or frozen)
• 1/4 cup onion, chopped
• 1/4 cup red bell pepper, chopped
• 6 egg whites
• 2 large eggs
• salt and ground black pepper, to taste
 little olive oil or butter 

Method
1.wash and clean spinach and keep a side.
2.hot pan and add oil or butter ,then saute onion until translucent then add red bell pepper for another    2 minutes
3.add salt and pepper and spinach saute well
4.beat egg whites and whole eggs together and put it to the pan and mix well
5.serve hot

  

Baked Yellow Squash

Servings: 4

Prep Time: 5 mins
Cooking Time: 15 – 20 mins

Calories: 75
Protein: 6 grams
Carbohydrates: 11 grams
Fat: 2 grams

Ingredients

• 1 teaspoon extra-virgin olive oil
• 2 egg whites
• 1/2 cup skim milk
• 2/3 cup low-carb bread crumbs
• 1 tablespoon Parmesan cheese, shredded
• 1/2 teaspoon onion powder
• 1/2 teaspoon paprika
• 1/2 teaspoon dried parsley
• 1/2 teaspoon garlic powder
• 1/4 teaspoon ground black pepper
• 2 large yellow squash, quarter-cut lengthwise, then cut in half width wise

Method

1. Preheat the oven to 450°F.
2. In medium-sized bowl, lightly whisk the egg whites and milk.
3. In a different medium-sized bowl, add the bread crumbs, cheese, onion
powder, paprika, parsley, garlic powder, and pepper. Mix well.
4. Dunk the squash in the egg mixture and then coat in the bread crumb
mixture.
5. Coat a baking dish in the oil and add the eggplant cut side up. Place in the
oven for 15 minutes, or until browned.