LoriPA

Sizzling Stir Fry

Ingredients:
3 cups broccoli, chopped
3/4 cup chicken broth, divided
1/2 cup chopped green onions
2 tablespoons chopped garlic
2 tablespoons chopped ginger
2 teaspoons olive oil, divided
1 cup chopped yellow onion
1 red bell pepper, halved, seeded and diced
2 teaspoons olive oil
1 pound boneless pork tenderloin, cut in strips, 1/2 inch wide and 2 inches long
1 tablespoon low-sodium soy sauce
1 tablespoon toasted sesame seeds
To Prepare:
Steam broccoli until bright green but still firm. Drain; rinse with cold Water to stop cooking; drain again. Combine 1/4 cup of the broth, the green onion, garlic and ginger in food processor and pulse until mixture is minced. Set aside.
Heat 1 teaspoon of the oil in a large saute pan. Add onion and bell peppers; saute 5 minutes or until vegetables are just tender. Transfer to a bowl.
Add remaining oil to pan over medium-high heat. Add broccoli mixture and saute for about 1 minute, stirring constantly. Add pork and soy sauce and saute for four minutes or until pork is nearly cooked. Add the remaining 1/2 cup of broth and bring to a boil. Add broccoli and stir until broccoli is cooked through, about 3 minutes. Add onion and bell pepper back to pan. Divide between 4 plates and garnish with sesame seeds.
Yield: 4 servings
Nutritional Values: Fat: 13 g, Carbohydrates: 13 g, Protein: 36 g, Calories: 311 kcal.



The Biggest Loser Cookbook

Sizzling Stir Fry

Ingredients:
3 cups broccoli, chopped
3/4 cup chicken broth, divided
1/2 cup chopped green onions
2 tablespoons chopped garlic
2 tablespoons chopped ginger
2 teaspoons olive oil, divided
1 cup chopped yellow onion
1 red bell pepper, halved, seeded and diced
2 teaspoons olive oil
1 pound boneless pork tenderloin, cut in strips, 1/2 inch wide and 2 inches long
1 tablespoon low-sodium soy sauce
1 tablespoon toasted sesame seeds
To Prepare:
Steam broccoli until bright green but still firm. Drain; rinse with cold Water to stop cooking; drain again. Combine 1/4 cup of the broth, the green onion, garlic and ginger in food processor and pulse until mixture is minced. Set aside.
Heat 1 teaspoon of the oil in a large saute pan. Add onion and bell peppers; saute 5 minutes or until vegetables are just tender. Transfer to a bowl.
Add remaining oil to pan over medium-high heat. Add broccoli mixture and saute for about 1 minute, stirring constantly. Add pork and soy sauce and saute for four minutes or until pork is nearly cooked. Add the remaining 1/2 cup of broth and bring to a boil. Add broccoli and stir until broccoli is cooked through, about 3 minutes. Add onion and bell pepper back to pan. Divide between 4 plates and garnish with sesame seeds.
Yield: 4 servings
Nutritional Values: Fat: 13 g, Carbohydrates: 13 g, Protein: 36 g, Calories: 311 kcal.



The Biggest Loser Cookbook

Filet Mignon With Sautéed Onions
2 teaspoons cracked pepper
1/2 teaspoon salt
2 garlic cloves, minced
4 (4-ounce) beef tenderloin steaks (1 inch thick)
Cooking spray
1 cup thinly sliced onion, separated into rings
2/3 cup dry red wine
2 tablespoons steak sauce (such as Heinz 57)
Combine first 3 ingredients in a small bowl; rub both sides of beef with pepper mixture. Place beef on a broiler pan coated with cooking spray; broil 5 minutes on each side or until desired degree of doneness. Set aside; keep warm.
Place a medium nonstick skillet coated with cooking spray over medium-high heat. Add onion to skillet; cover and cook 5 minutes, stirring occasionally. Remove onion from skillet; set aside, and keep warm. Add wine to skillet, scraping pan to loosen the browned bits. Cook over medium-high heat until reduced to 1/3 cup (about 1 minute), and stir in steak sauce. Spoon wine sauce over steaks, and top with onion.
Yield: 4 servings (serving size: 1 steak, 1/4 cup onions, and 1 tablespoon sauce)
NUTRITION PER SERVING
CALORIES 257(38% from fat); FAT 10.8g (sat 4.1g,mono 4.1g,poly 0.5g); Protein 32.7g; CHOLESTEROL 95mg; Calcium 24mg; SODIUM 507mg; Fiber 0.8g; Iron 4.6mg; CARBOHYDRATE 5.7g
From: Cooking Light

Swiss Steak with Fresh Tomatoes
Makes 4 Servings
2 tablespoons all purpose flour
1/2 teaspoon dried oregano, crushed
1/4 teaspoon dried rosemary or marjoram, crushed
1/4 teaspoon pepper
12 ounces lean cubed steaks
Nonstick spray coating
2 stalks celery, sliced
1 medium carrot, thinly sliced
1 medium onion, sliced
1/2 cup Water
2 cloves garlic, minced
1/2 teaspoon instant beef bouillon granules
2 large tomatoes, chopped
2 tablespoons dry red wine or Water
1 tablespoon Tomato paste
In a shallow dish combine flour, oregano, rosemary or marjoram, and pepper.
Coat both sides of meat pieces with flour mixture. Spray a large nonstick skillet with nonstick spray coating. Brown meat on both sides over medium heat.
Add celery, carrots, onion, water, garlic, and beef bouillon granules to skillet. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Add
tomatoes, wine and tomato paste to the skillet. Cover and simmer about 2 minutes more or till the meat and vegetables are tender.
PER SERVING:
189 Calories
22 g Protein
5 g Fat
13 g Carbohydrate
218 mg Sodium
54 mg Cholesterol
3 g Dietary Fiber