Southwestern Grilled Pork Tenderloin

It can get pretty boring to have chicken all the time while dieting. So here is an alternative. It's very easy to prepare, and you can use your barbecue or your broiler.

Pork chops don't have much flavor, and they often end up very dry. The rub you are using creates a crust while the pork remains juicy inside, so it's a real treat:) And the trick for keeping them moist is also to grill them on medium-high heat. If you cook them with high heat as if you are cooking steak you will dry them up.

If you like rosemary, you can also use it along with oregano or thyme. Use 1 tablespoon of each (rosemary and thyme). And I used chopped garlic just because I like the taste better than garlic powder.

Don't forget to get rid of the fat that borders the chops. Not only it's not good for you, it also curls up the chops while cooking which doesn't let the chops cook evenly.

If you want to cheat a bit, you can add about 1/2 cup of red wine to the marinade. Enjoy:)

SOUTHWESTERN GRILLED PORK TENDERLOIN

Ingredients:
2 whole pork tenderloins (about - 1 1/2 lbs. total) or 6 pork chops
4 teaspoons chili powder
1 1/2 teaspoons dried oregano
3/4 teaspoon ground cumin
1/8 teaspoon dried garlic powder

Directions:
Mix together chili powder, oregano, cumin, and garlic powder. Rub over the surface of pork. Cover and refrigerate 2-24 hours.

Grill over medium hot coals, or broil. Turn occasionally. Tenderloins will take 25-20 minutes, pork chops will be ready in 10-15 minutes. Meat thermometer should read 155-160° F. Pork is done when there is still a hint of pink in the center.

Makes 6 servings (approx 4 oz.)
Per Serving:
Calories:170.7
Fat: 5.2g
Carbohydrates: 1.4g
Protein: 28.2g

Brandied Berry Milk Shake

Here is an easy and tasty recipe that you can take a break with. It's not so high in calories and it's also good without the alcohol. To me, it's like a dessert in the afternoon:)

BRANDIED BERRY MILK SHAKE

Ingredients:
2 cups vanilla low-fat ice cream
1/2 cup blackberries
1/2 cup blueberries
1/2 cup sliced strawberries
1/2 cup 1% low-fat milk
1/4 cup brandy

Directions:
Place all ingredients in a blender; process until smooth.

Yield: 4 servings (serving size: 1 cup)
Per serving:
Calories: 180
Fat: 4 g
Carbs: 25 g
Protein: 5 g
Fiber: 2 g

Raisin Bran Muffins

I have two different raisin bran muffin recipes that I'm going to post. The calorie difference is considerable. One is really really moist, the other one is not bad at all. Depending on the calories you can afford you can choose to use the recipe that you wish. I say this because some people are going for 1,200 calories, while others can afford to go to 1,400 calories a day.

And don't worry if you have extra muffins. If you do, wrap each one in foil and store them all in a plastic bag in the freezer. Defrost at room temperature overnight or in the oven before breakfast.

These muffins that I have copied from Martha Stewart are very easy to prepare and they are not time consuming at all.

RAISIN BRAN MUFFINS

Ingredients:
1/4 cup vegetable oil, plus more for tin
1 1/2 cups raisin bran cereal
3/4 cup milk
1/2 cup whole-wheat flour (spooned and leveled)
1/2 cup all-purpose flour (spooned and leveled)
2 teaspoons baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1 large egg, lightly beaten
1/4 cup packed dark-brown sugar

Directions:
Preheat oven to 400. Lightly oil a 6-cup standard muffin tin, or use paper liners. In a medium bowl, combine cereal and milk; let stand until softened, about 5 minutes. In a small bowl, whisk together flours, baking powder, cinnamon, and salt.

Stir oil, egg, and sugar into cereal mixture. Fold in flour mixture. Divide batter among cups. Bake until a toothpick inserted in the center of a muffin comes out clean, 20 to 25 minutes. Cool in tin 5 minutes, then turn out onto a wire rack; let cool completely, or serve warm. Store up to 5 days at room temperature in a resealable plastic bag.

Makes 6 servings:
Per serving:
Calories: 250
Fat: 11 g
Carbs: 36.5 g
Protein: 5 g

OR

Here is a low calorie Raisin Bran Muffin recipe which is considerably lower calorie. But it is dryer than the regular muffin although it does hit the spot:)

Ingredients:
1/2 cup flour
1/4 cup Splenda
1 Tablespoon Sifted Baking Powder
Dash Salt
1/2 teaspoon ground cinnamon
1/4 cup of Parkay no calorie butter spray
1/4 cup 2% Milk
1 large egg, lightly beaten
1 Cup of Raisin Bran

Directions:
Mix ingredients; bake in muffin cups in preheated 350 degree oven until done - about 20 minutes.

Makes 6 servings:
Per serving:
Calories: 90
Fat: 1.5 g
Carbs: 18 g
Protein: 3 g

Creamy Potato Soup

This potato soup recipe is a great low cal variation and if you serve it before a salad, you'd have a wonderfully filling complete meal. A soup before any meal is actually a great idea because it fills you up before you eat the main meal so it helps you with portion control.

And it really is low in calories because it doesn't use any flour, or any type of broth. If you want to have a tastier soup use low sodium chicken broth mixed with water. It makes a big difference to taste.

I like adding onions to this soup. Saute them for about 3 minutes before adding them to the soup.

Enjoy:)

CREAMY POTATO SOUP

Ingredients:
1 1/2 cups water
5 medium potatoes, peeled and cut up
1 medium celery stalk, sliced (1/2 cup)
1/4 cup water
1 cup milk
3/4 teaspoon salt
1/8 teaspoon white pepper
2 green onions, thinly sliced

Directions:
Heat 1 1/2 cups water to boiling in 3-quart saucepan. Add potatoes and celery. Cover and heat to boiling; reduce heat. Simmer about 20 minutes or until potatoes are tender.

Drain liquid into blender. Remove 3 cups cooked vegetables from saucepan; place in blender with liquid. Add 1/4 cup water. Cover and blend about 1 minute until smooth.

Stir pureed vegetables back into saucepan. Stir in remaining ingredients; heat over medium heat, stirring occasionally, until hot.

Makes 6 servings (about 3/4 cup each):
Per serving:
Calories: 95
Fat: 1 g
Carbohydrates: 20 g
Protein: 3 g
Fiber: 1 g

Vegetable Fried Rice

There is so much you can do with rice, so I thought why not fried rice? It gives you carbs along with veggies and it is very tasty.

I don't use eggs, I use egg substitute which is much less in calories. 2 eggs are 180 calories, and I use 1 cup of egg substitute which is only 120 calories. As far as I'm concerned anything I can save it good:)

I like adding some garlic to this mixture too. Just a tad bit. Or use shallots instead of onions.

If you want to speed up the cooking time and make sure that the fresh veggies you are using are cooked, steam them. It doesn't take that long of a time.

I use Trader Joe's fried rice that gets cooked in the microwave in about 3 minutes. I like using it because I don't have to add any butter, oil etc. And it takes only 3 minutes, could you ask for more?:)

VEGETABLE FRIED RICE

Ingredients:
3 cups cooked brown rice
1 (10 oz.) package frozen mixed vegetables (or 2 cups fresh vegetables, chopped)
1 small onion, finely chopped
2 eggs, lightly beaten
2 teaspoons olive oil
3 teaspoons low sodium soy sauce

Directions:
In a large pan, heat oil on medium-high heat. Add onion and rice. Stir and cook until onion is soft, about 5 minutes.

Reduce heat to medium and add vegetables and meat to rice mixture. Cook 2 minutes for frozen vegetables and 5-7 minutes for fresh vegetables.

Spread the mixture out to the sides of the pan, leaving space in the middle for the eggs.

Add the eggs, and scramble until cooked firm.

Mix the eggs with the rice and vegetables, then sprinkle with soy sauce.

Makes 8 servings
Per Serving:
Calories: 140
Fat: 3 g
Carbohydrates: 23.5 g
Protein: 4.6 g