Simple Pork Tenderloin Roast
This dish is delicious with sweet potatoes and a spinach salad, and a warm roll. I have also served it cold and cut in thin slices and topped with pitted halved Deglet
dates and a sprinkle of crumbled goat cheese. Yum!
dates and a sprinkle of crumbled goat cheese. Yum!
Prep Time5 mins
Cook Time18 mins
Servings: 4
Calories: 160kcal
Ingredients
- 1 tablespoon natural hickory original liquid smoke (I used Colgin brand)
- 1 teaspoon ground fennel
- 2 teaspoon onion powder
- 1-2 tablespoon canola oil
- 1 lb pork tenderloin
Instructions
- Preheat over to 400 degrees.
- Prepare tenderloin by placing it in a pan to season. Tuck the smaller, thinner part
under so that it is closer to the same thickness as the rest of the tenderloin. - Make two to three slits in the meat and add liquid smoke to tenderloin, including inside
the slits. - Sprinkle fennel and onion powder over tenderloin.
- Add one tablespoon canola oil to oven-safe skillet and heat. (I used cast iron.)
Place pork in the skillet and heat on the stovetop until crusty brown. Do on
both sides of the tenderloin. This will seal in juices and takes about 2-3
minutes on each side. - Then place the covered skillet with tenderloin in the preheated oven. If the skillet
bottom looks dry, add the other tablespoon of canola oil. Cook for about 15 minutes
and check the tenderloin for doneness using a food thermometer. - Insert the thermometer into the thickest part of the meat.
The thermometer should be 145 degrees when done. If it is not done after
15 minutes, return to the oven until done. This lean cut will be dry if cooked
for too long, so be careful not to overcook. - Allow 3 minutes for the meat to rest. The temp will continue to rise. The pork will look slightly pink inside.
- Place pork in a serving dish and pour juices from the skillet over the pork. Serve hot.
Bulgogi (Grilled Korean Beef)
Servings: 4 people
Calories: 180kcal
Ingredients
- 12 ounces ounces lean boneless beef tenderloin
- 3 scallions (white and green parts), chopped
- 2 cloves garlic, minced
- 2 teaspoons rice wine vinegar
- 2 tablespoons water
- 3 tablespoons reduced-sodium
- 1 tablespoon honey or 2 packets artificial sweetener
- 1/2 teaspoon ground black pepper
- 1 (16-ounce) steamer bag frozen stir-fry vegetables
Instructions
- Wrap the beef in plastic wrap and freeze until firm (but not rock hard). Once firm, slice beef thinly into long strips. Place in a baking dish.
- In a small bowl, whisk together the scallions, garlic, vinegar, water, soy sauce, honey, and pepper. Pour the mixture over the beef and let it marinate in the refrigerator for at least 30 minutes, up to 2 hours. While the beef is marinating, preheat an indoor or outdoor grill.
- Remove the beef from the marinade and shake off any excess marinade. Grill beef 2-3 minutes on each side or until it is cooked to a medium-weil doneness.
- Steam the vegetables and serve the beef over the steamed vegetables.
Notes
Excerpt from The Diabetes Cookbook published by American Diabetes Association.
Shrimp Paella With Cauliflower Rice
Servings: 6
Calories: 130kcal
Ingredients
- Nonstick cooking spray
- 1 link (3 ounces) fully cooked glutenfree andouille or chorizo chicken sausage, diced
- 1 large onion, diced
- 1 red bell pepper, seeded and diced
- 2 cloves garlic, minced
- 1/2 teaspoon turmeric
- 1/2 teaspoon paprika
- 3 cups fat-free, gluten-free, lowsodium chicken broth
- 6 cups cauliflower rice (buy frozen and microwave according to the directions on the package)
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- 12 uncooked peeled and deveined shrimp
Instructions
- Spray a large skillet with cooking spray and place over medium-high heat. Add sausage, onion, bell pepper, and garlic. Saute until onions start to caramelize, about 8 minutes.
- Stir in turmeric and paprika. Add the broth, cauliflower rice, salt, and pepper. Bring to a boil; then reduce heat to low, cover, and simmer 5 minutes.
- Add the shrimp to the cauliflower rice, cover, and cook until shrimp are just opaque in center, about 6 minutes.
Notes
Chef tip: To save time, buy shrimp that are already pee!ed and deveined. ff frozen, thaw under cold running water.
lf possible, use fresh (never frozen) shrimp, or shrimp that are free of preservatives (for example, shrimp that have not been treated with salt or STPP [sodium tripolyphosphate]).
Excerpt from The Diabetes Cookbook published by American Diabetes Association.
Whole Roasted Cauliflower With Lemon Vinaigrette
Servings: 8
Calories: 80kcal
Ingredients
Cauliflower
- 2 tablespoons olive oil
- 1/2 teaspoon salt
- 1 (2 1/2-pound) whole cauliflower
Vinaigrette
- Juice of 1/2 lemon
- 2 tablespoons extra-virgin olive oil
- 1/2 teaspoon dried parsley
- 1/8 teaspoon ground black pepper
Instructions
- Preheat oven to 425° F.
- In a small bowl mix together olive oil and salt.
- Place cauliflower, cut side down, in a large baking dish. Pour olive oil evenly over cauliflower and use your hands to rub the oil and salt mixture into the cauliflower.
- Place on the middle oven rack, and roast 1 hour (if cauliflower starts getting too dark, then cover with aluminum foil).
- While cauliflower is roasting, whisk together all the vinaigrette ingredients in a small bowl.
- When cauliflower is finished roasting, pour vinaigrette evenly over entire head.
- To serve, cut whole cauliflower in half, then cut each half into 4 pieces.
Notes
Excerpt from The Diabetes Cookbook published by American Diabetes Association.