How to make sweet chili pork tenderloin

Merna Delaurentis

Table of Contents Sweet chili pork tenderloinTurkey loaf with sausageBaked tilapia with cucumber saladBarbecued deviled eggsPork tetrazziniSloppy Joe confetti tacos Sweet chili pork tenderloin Makes 4 servings Preparation time: less than 15 minutes Cooking time: about 25 minutes; standing time: 5 minutes INGREDIENTS 3 cloves garlic, peeled 1/2 teaspoon coarse […]

Sweet chili pork tenderloin

Makes 4 servings

Preparation time: less than 15 minutes

Cooking time: about 25 minutes; standing time: 5 minutes

INGREDIENTS

3 cloves garlic, peeled

1/2 teaspoon coarse salt

1 tablespoon Chinese five-spice powder

1 1/2 teaspoons rice vinegar

1/2 teaspoons extra-virgin olive oil

1 (1 1/4-pound) pork tenderloin

2 tablespoons canola oil

Thai sweet chili sauce

Place a large, cast-iron skillet in the oven; heat oven to 450 degrees. Finely mince garlic, then sprinkle salt on top. Use the flat side of a knife to mash the garlic into a paste. Add the paste to a small bowl, then stir in five-spice powder, vinegar and olive oil. Trim any silver skin from tenderloin, then thoroughly dry it. Rub spice mixture all over tenderloin. Carefully remove skillet from oven and add oil, swirling to coat the bottom of pan. Add tenderloin, bending to fit if necessary. Return to oven; bake 10 minutes. Flip, then reduce oven temperature to 400 degrees. Continue baking for 10 to 15 minutes or until internal temperature reaches 145 degrees. Transfer to a cutting board and immediately brush generously with chili sauce. Cover loosely; let stand 5 minutes. Slice and serve with sauce.

Per serving: 241 calories, 30 grams protein, 12 grams fat (46% calories from fat), 1.7 grams saturated fat, 2 grams carbohydrate, 92 milligrams cholesterol, 316 milligrams sodium, no fiber.

Carb count: 0.

Turkey loaf with sausage

Makes 10 servings

Preparation time: 15 minutes

Cooking time: about 1 hour and 25 minutes; standing time: 15 minutes

INGREDIENTS

3/4 cup uncooked quick-cooking oats

3/4 cup diced green bell pepper

3/4 cup finely chopped onion

3/4 cup 1% milk

1 egg, lightly beaten

1 tablespoon Worcestershire sauce

1/2 teaspoon coarse salt

1 teaspoon ground (dry) mustard

2 pounds ground turkey breast

7 ounces reduced-fat ground turkey sausage

1 (15.5-ounce) can stewed tomatoes with green peppers and onions, drained

1 1/2 tablespoons brown sugar

Heat oven to 350 degrees. In a large bowl, combine oats, bell pepper, onion, milk, egg, Worcestershire sauce, salt and mustard. Mix well. Add turkey and sausage and mix until just blended. Shape mixture into a 10-by-5-inch loaf. Top with stewed tomatoes and sprinkle with brown sugar. Place on a rack coated with cooking spray on a foil-lined broiler pan. Bake 1 hour and 25 minutes or until meat thermometer inserted into thickest portion registers 165 degrees. Remove from oven; let stand 15 minutes. Slice and serve.

Per serving: 180 calories, 23 grams protein, 4 grams fat (18% calories from fat), 1.1 grams saturated fat, 12 grams carbohydrate, 81 milligrams cholesterol, 402 milligrams sodium, 2 grams fiber.

Carb count: 1.

Baked tilapia with cucumber salad

Makes 4 servings

Preparation time: 15 minutes

Cooking time: 10 to 12 minutes

INGREDIENTS

FOR THE DRESSING:

1 tablespoon honey

1 tablespoon unseasoned rice vinegar

2 teaspoons grated gingerroot

1/4 teaspoon coarse salt

FOR THE SALAD:

1/2 unpeeled cucumber, halved lengthwise and thinly sliced

1/4 cup diced red bell pepper

3 green onions, thinly sliced

1 teaspoon chopped fresh cilantro

FOR THE TILAPIA:

4 (5- or 6-ounce) tilapia fillets

1 egg white, beaten

1 teaspoon lemon pepper seasoning

1/4 cup plain panko breadcrumbs

Heat oven to 425 degrees. In medium bowl, mix dressing ingredients; stir in salad ingredients to coat. Refrigerate until ready to serve. Meanwhile, place tilapia on a nonstick foil-lined rimmed baking sheet. Brush with egg white. Sprinkle with lemon pepper and breadcrumbs. Bake 10 to 12 minutes or until fish is opaque throughout. Spoon cucumber salad over tilapia to serve.

Per serving: 184 calories, 30 grams protein, 3 grams fat (12% calories from fat), 0.8 gram saturated fat, 10 grams carbohydrate, 71 milligrams cholesterol, 218 milligrams sodium, 2 grams fiber.

Carb count: 1.

Barbecued deviled eggs

Hard-cook 12 eggs; cool, then peel. Halve eggs lengthwise; remove yolks to small bowl. Mash yolks with 1/4 cup reduced-fat mayonnaise. Stir in 1 tablespoon Dijon mustard, 1/4 teaspoon coarse salt, 1/2 teaspoon pepper and 1/8 teaspoon hot sauce. Gently stir in 1/3 cup finely chopped leftover cooked pork (if desired). Spoon mixture into egg white halves. Chill until ready to serve. Garnish with paprika.

Pork tetrazzini

Cook 8 ounces linguine as directed. Meanwhile, cook 1 chopped small onion in a large nonstick skillet in 1 tablespoon canola oil on medium heat 5 minutes or until onion is softened. Add 1 (8-ounce) package sliced fresh mushrooms and cook 5 minutes. Stir in 1 1/4 cups reduced-fat Alfredo sauce and bring to a simmer. Stir in 2 cups cubed leftover pork and heat through. Drain pasta; toss with pork mixture. Sprinkle with freshly grated parmesan cheese before serving.

Sloppy Joe confetti tacos

Heat oven to 350 degrees. Cook 1 pound 93% to 95% lean ground beef in a large nonstick skillet on medium 5 to 7 minutes or until no longer pink. Heat 12 taco shells according to directions. To cooked beef, add 1 (15.5-ounce) can sloppy Joe sauce, 1/2 cup chopped red bell pepper and 1 (11-ounce) can rinsed no-salt-added corn. Heat 2 to 3 minutes longer or until hot and bubbly. Spoon about 1/4 cup beef mixture into each taco shell; top with sliced ripe olives, shredded romaine and shredded colby jack cheese.

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