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bell pepper

Pork Shish-Ka-Bob

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Pork Shish-Ka-Bob

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 5 ½ oz. pork tenderloin, cut into 1" cubes

  • 1 green bell pepper, cut in chunks

  • 1 medium spanish or red onion, cut in chunks

  • 6 medium sized mushrooms

  • 3 small organic new potatoes

  • fat free marinade (lemon pepper, BBQ, etc)

  • skewers (soaked*)

Instructions:

  1. Place pork chunks in a shallow bowl and pour on ½ cup marinade.

  2. Preheat outdoor grill until coals are hot (or an indoor grill or broiler if it’s raining.)

  3. Skewer marinated pork chunks, alternating with veggies and potatoes.

  4. Cook on grill, basting occasionally with more marinade, until pork is done and veggies are nicely singed.

  5. DIG IN!!!

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Sloppy No-Joes

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Sloppy No-Joes

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING
SERVINGS: 4

Ingredients:

  • 1 medium onion, finely chopped

  • ½ bell pepper, diced

  • 2 garlic cloves, minced

  • 1 can no salt added tomato sauce *

  • 1 cup dry TVP (Texturized Veggie Protein) granules*

  • 1 tsp no-calorie baking sweetener *

  • Cayenne Pepper, to taste

  • Water, for sautéing

Instructions:

  1. Sauté onion and bell pepper in about 1 or 2 Tbl water until almost clear.

  2. Add garlic and sauté for a couple more minutes.

  3. Add tomato sauce, TVP, no-calorie baking sweetener, and cayenne to taste.

  4. Turn down and simmer 5 minutes until TVP is soft. Refrigerated TVP will already be soft, so you are just simmering to marry the flavors and thicken the sauce.

  5. Serve on ½ whole wheat bun or a whole sandwich thin.

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Tofu Veggie Patties

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Tofu Veggie Patties

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING
SERVINGS: 8

Ingredients:

  • 1 c carrot, grated

  • 1 c green onions/scallions, sliced

  • 1 c red bell pepper, thinly sliced or diced

  • 2 garlic cloves, minced

  • 1¼ inch piece ginger, grated

  • 14 oz firm tofu*, drained and crumbled

  • 1 whole egg

  • 1 egg white

Instructions:

  1. Combine all the ingredients in a large bowl. You may add sodium-free seasoning mix and pepper if desired.

  2. Lightly spray a medium metal pastry ring or cookie cutter with cooking spray and place in a nonstick pan.

  3. When the pan is hot, pour 5 tbsp of the batter into the ring and turn the heat down to Medium. (You may omit the ring if you want your patty more rustic.)

  4. Cook 4-5 minutes until golden, then take off the ring (be careful, as it will be hot), flip the patty and cook the other side.

  5. Do this in batches, keeping finished patty warm in a low oven.

  6. Serve this on or along side 1 cup of salad greens.

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Transformations' Gyro

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Transformations' Gyro

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 5 oz. Pork tenderloin, cut into ½" cubes

  • 1 whole wheat fat free tortilla (0-1 gram fat & not over 95 calories)

  • 2 tbsp Green bell pepper, diced

  • 2 tbsp Onion, diced

  • 2 tbsp Tomato, diced

  • ½ cup shredded lettuce

  • 1 tbsp Fat free feta cheese, crumbled

  • oregano (to taste)

  • minced garlic (to taste)

  • Cucumber-Yogurt Dressing *

Instructions:

  1. Preheat a nonstick sauté pan on medium high and spray with Pam®.

  2. Sauté pork, green pepper, onion, minced garlic, and oregano until pork is done (no longer pink).

  3. Meanwhile, mix up the dressing and set aside.

  4. Place cooked pork mixture on middle of tortilla, then add lettuce, tomato & feta.

  5. Top with yogurt mixture & roll up like a burrito.

* Cucumber-Yogurt Dressing:
       Ingredients:

  • ¼ cup (2 oz) plain fat free yogurt

  • ¼ cucumber, shredded or grated

  • garlic powder (to taste)

      Blend yogurt, cucumber, and garlic powder in a small bowl & pour over the gyro.

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