Many cooks like to marinate meat before cooking, but it takes time for the liquid to transfer flavor to the food. Rubs work immediately and are real time-savers. This Southeast Asian–inspired dish can be served with brown rice and a vegetable stir-fry. Leftover peanut dip can be served with raw vegetables at another meal.
MAKES 8 SERVINGS
Sirloin
1 teaspoon curry powder
½ teaspoon ground ginger
½ teaspoon granulated garlic
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
Canola oil in a spray pump
1¾ pounds sirloin steak, about 1 inch thick, excess fat trimmed
Peanut Dipping Sauce
¼ cup smooth peanut butter
3 tablespoons brewed cold black tea
3 tablespoons light coconut milk
2 teaspoons peeled and minced fresh ginger
2 teaspoons reduced-sodium soy sauce
1½ teaspoons rice vinegar
2 teaspoons curry powder
1 clove garlic, crushed through a press
Chopped fresh cilantro or mint, for garnish
To prepare the sirloin: In a small bowl, mix the curry powder, ground ginger, granulated garlic, salt, and pepper. Spray the oil on both sides of the steak and season with the curry mixture. Let stand at room temperature while making the peanut sauce.
To make the Peanut Dipping Sauce: In a medium bowl, whisk together the peanut butter, tea, coconut milk, ginger, soy sauce, vinegar, curry, and garlic.
Position a broiler rack about 4 inches from the source of heat and preheat on high. Oil the broiler rack and add the steak. Broil, flipping the steak over after 3 minutes, until browned on both sides and the meat feels only slightly resilient when pressed in the center, about 6 minutes for medium-rare. Transfer to a carving board and let stand for 3 minutes.
Pour the peanut sauce into eight ramekins. Carve the steak across the grain into ½-inch-thick slices. Transfer to a platter and sprinkle with the cilantro. Serve hot, with the peanut sauce.
NUTRITIONAL ANALYSIS
(1 [4-ounce] serving) 236 calories, 28 g protein, 0 g carbohydrates, 12 g fat, 0 g fiber, 100 mg cholesterol, 191 mg sodium, 439 mg potassium. Food groups: 4 ounces meat.
(1 [3-ounce] serving) 189 calories, 23 g protein, 0 g carbohydrates, 10 g fat, 0 g fiber, 80 mg cholesterol, 153 mg sodium, 343 mg potassium. Food groups: 3 ounces meat.
(1 serving, Peanut Dipping Sauce: 3 tablespoons) 198 calories, 4 g protein, 10 g carbohydrates, 9 g fat, 1 g fiber, 0 mg cholesterol, 159 mg sodium, 157 mg potassium. Food groups: 1 nut.
Stir-fries allow the DASH-centric cook to use a reasonable amount of meat with lots of vegetables. Serve with ½ cup of Basic Brown Rice (here), if you wish. If you care to sprinkle soy sauce on your serving, use a very light hand.
MAKES 6 SERVINGS
Sauce
¾ cup Homemade Chicken Broth (here) or canned low-sodium chicken broth
2 tablespoons dry sherry or dry vermouth
1 tablespoon rice vinegar
1 tablespoon low-sodium soy sauce
1 tablespoon cornstarch
½ teaspoon freshly ground black pepper
Stir-Fry
4 teaspoons canola oil
1 pound sirloin steak, excess fat trimmed, cut across the grain into ¼-inch-thick slices and then into 2-inch strips
1 tablespoon peeled and minced fresh ginger
2 cloves garlic, minced
12 ounces thin asparagus, woody stems discarded, cut into 1-inch lengths
6 ounces shiitake mushroom caps, sliced
6 ounces sugar snap or snow peas, trimmed
½ cup water
3 scallions, white and green parts, cut into 1-inch lengths
To make the sauce: In a small bowl, whisk together the broth, sherry, vinegar, soy sauce, cornstarch, and pepper.
To make the stir-fry: Heat 2 teaspoons of the oil in a large nonstick skillet or wok over medium-high heat. In two batches, add the steak and cook, stirring occasionally, until seared, about 2 minutes. Transfer to a plate.
Heat the remaining 2 teaspoons oil in the skillet over medium-high heat. Add the ginger and garlic and stir until fragrant, about 30 seconds. Add the asparagus, shiitake, and sugar snap peas and stir well. Add the water and cook, stirring often, until the water has evaporated and the vegetables are crisp-tender, about 3 minutes. During the last minute, stir in the scallions.
Add the sauce mixture to the skillet and stir until thickened and boiling, about 30 seconds. Return the steak to the skillet and stir well. Transfer to a serving platter. Serve hot.
NUTRITIONAL ANALYSIS
(1 serving) 182 calories, 20 g protein, 10 g carbohydrates, 7 g fat, 3 g fiber, 45 mg cholesterol, 157 mg sodium, 584 mg potassium. Food groups: 3 ounces meat, 2 vegetables.
Beef Stroganoff can be an excessively rich dish. I’ve reduced the guilt factor by using lean sirloin, lots of mushrooms, and reduced-fat sour cream. Broccoli Ziti (here) would be a good match for a side dish.
MAKES 4 SERVINGS
2 teaspoons canola oil, plus more in a pump sprayer
1 pound sirloin steak, excess fat trimmed, cut across the grain in ½-inch-thick slices and then into 2-inch-wide pieces
12 ounces cremini mushrooms, sliced
¼ cup finely chopped shallots
2 teaspoons cornstarch
¾ cup Homemade Beef Stock (here)
½ cup reduced-fat sour cream
1 tablespoon finely chopped fresh dill
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
Spray a large nonstick skillet with oil and heat over medium-high heat. Add half of the sirloin and cook, flipping the sirloin pieces halfway through cooking, until browned on both sides, about 2 minutes. Transfer to a plate. Repeat with the remaining sirloin.
Heat the 2 teaspoons oil in the skillet over medium heat. Add the mushrooms and cook, stirring occasionally, until their liquid evaporates and they begin to brown, about 6 minutes. Stir in the shallots and cook until softened, about 1 minute.
In a small bowl, sprinkle the cornstarch over the broth and stir to dissolve. Stir into the mushrooms and cook until boiling and thickened. Stir in the sour cream, dill, salt, and pepper. Return the sirloin and any juices on the plate to the skillet and cook just until heated through, about 30 seconds. Serve hot.
NUTRITIONAL ANALYSIS
(1 serving) 275 calories, 31 g protein, 9 g carbohydrates, 13 g fat, 1 g fiber, 72 mg cholesterol, 354 mg sodium, 899 mg potassium. Food groups: 4½ ounces meat, 1 vegetable, 1 fat.
This variation of steak au poivre has an American kick from its bourbon pan sauce, although you can use the traditional brandy or Cognac. It has a spicy crust of four different peppercorns, which are sold as a blend at specialty markets and many supermarkets. If you can’t find it, substitute 2 teaspoons whole peppercorns (because the red and green peppercorns reduce the pepper blend’s heat, you can use more of the blended peppercorns). Serve with the Smashed Yukon Golds with Buttermilk and Scallions and Creamed Spinach with Mushrooms here and here for a real steakhouse meal.
MAKES 4 SERVINGS
1 tablespoon four-peppercorn blend (a commercial blend of black, white, red, and green peppercorns)
4 (6-ounce) filets mignons
1 teaspoon canola oil, plus more in a pump sprayer
¼ cup finely chopped shallots
¼ cup bourbon, brandy, or Cognac
1 cup Homemade Beef Stock (here) or canned low-sodium beef broth
1 tablespoon cold unsalted butter
Pinch of kosher salt
Coarsely crush the peppercorns in a mortar and pestle or on a work surface under a heavy skillet. Spread the crushed peppercorns on a plate. Sprinkle the peppercorns evenly over both sides of the filets mignons, pressing them into the meat to adhere.
Spray enough oil in a large nonstick skillet to lightly coat the bottom, and heat over medium-high heat. Add the filets mignons and cook until the undersides are well browned, about 4 minutes. Turn and brown the other sides until the meat feels slightly resilient, about 4 minutes for medium-rare meat. Transfer to a plate.
Combine the shallots and the 1 teaspoon oil in the skillet and cook over medium heat, stirring often, until the shallots soften, about 2 minutes. Add the bourbon and cook until almost completely evaporated, about 1 minute. Add the stock and bring to a boil over high heat, scraping up the browned bits in the skillet with a wooden spatula. Boil until reduced to ½ cup, about 2 minutes. Remove from the heat and whisk in the butter and salt.
Serve each steak on a dinner plate, topped with a spoonful of sauce.
NUTRITIONAL ANALYSIS
(1 serving) 315 calories, 34 g protein, 2 g carbohydrates, 14 g fat, 0 g fiber, 104 mg cholesterol, 123 mg sodium, 440 mg potassium. Food groups: 5 ounces meat.
This is another recipe intended to provide leftovers for other meals—in this case, lean roast beef. The spice mixture is less assertive than you might imagine, but you can scrape it off the meat when making sandwiches and salads, if you wish. Eye of round is a very lean cut and should be roasted no more than medium-rare or it will toughen. And be sure to carve it as thinly as possible.
MAKES 12 SERVINGS
1 teaspoon cumin seeds
1 teaspoon coriander seeds
½ teaspoon whole black peppercorns
½ teaspoon kosher salt
½ teaspoon ground ginger
¼ teaspoon freshly ground black pepper
⅛ teaspoon cayenne pepper
1 (3-pound) beef eye of round roast, tied
1 clove garlic, cut into about 12 slivers
Olive oil in a pump sprayer
Position a rack in the center of the oven, and preheat the oven to 400°F.
Coarsely crush together the cumin, coriander, and peppercorns in a mortar, in an electric spice grinder, or on a work counter under a heavy skillet. Transfer to a bowl and add the salt, ginger, pepper, and cayenne.
Using the tip of a small knife, make 1-inch-deep incisions in the beef and stuff a garlic clove sliver into each slit. Spray the beef with oil and sprinkle with the spice mixture. Place the roast on a meat rack in a roasting pan.
Roast for 10 minutes. Reduce the oven temperature to 350°F and continue roasting until an instant-read thermometer inserted in the center of the beef reads 125°F for medium-rare, about 1 hour. Transfer the beef to a carving board and let stand for 10 minutes.
Remove the string and cut the meat crosswise into thin slices. Transfer to a serving platter and pour the carving juices over the beef. Serve immediately.
NUTRITIONAL ANALYSIS
(1 serving: 3 ounces) 185 calories, 33 g protein, 0 g carbohydrates, 5 g fat, 0 g fiber, 84 mg cholesterol, 125 mg sodium, 277 mg potassium. Food groups: 4½ ounces meat.
Fajitas are a real crowd-pleaser, fun to make and eat. To lighten the sodium load, serve with lettuce leaves instead of flour tortillas if you wish.
MAKES 6 SERVINGS
2 teaspoons olive oil, plus more in a pump sprayer
1 pound sirloin steak, excess fat trimmed, cut across the grain into ½-inch-thick slices and then into 2-inch-wide pieces
1 large red bell pepper, cored and cut into ¼-inch-wide strips
1 large green bell pepper, cored and cut into ¼-inch-wide strips
1 medium red onion, cut into thin half-moons
2 cloves garlic, minced
1 tablespoon Mexican Seasoning (here)
12 (8-inch) flour tortillas or Boston lettuce leaves, for serving
Lime wedges, for serving
Spray a large nonstick skillet with oil and heat over medium-high heat. Add half of the sirloin and cook, flipping the sirloin pieces halfway through cooking, until browned on both sides, about 2 minutes. Transfer to a plate. Repeat with the remaining sirloin.
Heat the 2 teaspoons oil in the skillet over medium-high heat. Add the bell peppers, onion, and garlic. Cook, stirring occasionally, until tender, about 7 minutes. Stir in the beef with any juices and the Mexican Seasoning. Transfer to a platter.
To serve, fill a flour tortilla or lettuce leaf with the beef mixture and squeeze lime juice on top. Roll up and serve.
NUTRITIONAL ANALYSIS
(1 serving on lettuce leaves: 2 fajitas) 231 calories, 24 g protein, 6 g carbohydrates, 12 g fat, 2 g fiber, 44 mg cholesterol, 59 mg sodium, 490 mg potassium. Food groups: 3 ounces meat, 1 vegetable, 1 fat.
(1 serving on 8-inch tortillas: 2 fajitas) 377 calories, 29 g protein, 36 g carbohydrates, 13 g fat, 6 g fiber, 44 mg cholesterol, 319 mg sodium, 490 mg potassium. Food groups: 3 ounces meat, 2 whole grains, 1 vegetable, 1 fat.
Many a chili simmers for hours, but you may not always have the time. This version is ready in no time and is worth making in a double batch to freeze for other meals. It is on the mild side, so feel free to spice it up with the optional chipotle chili. Serve it over brown rice or whole-wheat macaroni and top it with your favorite fixings… just remember to add these to the total calorie count. This chili is very high in total fiber and rich in soluble fiber.
MAKES 6 SERVINGS
1 tablespoon olive oil
1 medium yellow onion, chopped
1 medium green bell pepper, cored and chopped
2 cloves garlic, minced
1¼ pounds ground sirloin
2 tablespoons chili powder
½ teaspoon pure ground chipotle chili, or 1 minced canned chipotle chili with its clinging adobo, or ¼ teaspoon cayenne (optional)
½ teaspoon kosher salt
1 (28-ounce) can reduced-sodium chopped tomatoes in juice, undrained
2 (15-ounce) cans reduced-sodium pinto beans, drained and well rinsed
Optional toppings: shredded low-fat Cheddar cheese, nonfat sour cream, chopped fresh cilantro leaves
Heat the oil in a large saucepan over medium heat. Add the onion and bell pepper and cook, stirring occasionally, until softened, about 3 minutes. Stir in the garlic and cook until fragrant, about 1 minute. Add the sirloin and cook, stirring often and breaking up the meat with the side of the spoon, until it loses its raw look, about 6 minutes. Stir in the chili powder, ground chipotle (if using), and salt, and cook for 1 minute, stirring often.
Stir in the tomatoes with their juice and bring to a boil over high heat. Return the heat to medium and cook at a brisk simmer, stirring occasionally, until the juices have thickened slightly, about 15 minutes. Add the beans and cook until heated through, about 5 minutes. If you like a thicker chili, mash some of the beans into the cooking liquid with a large spoon. Spoon into bowls, add the toppings if desired, and serve hot.
NUTRITIONAL ANALYSIS
(1 serving) 288 calories, 28 g protein, 24 g carbohydrates, 8 g fat, 7 g fiber, 67 mg cholesterol, 428 mg sodium, 468 mg potassium. Food groups: 3 ounces meat, 1 beans, 1½ vegetables, 1 fat.
These thick and juicy burgers, with a nutritional profile that has been improved with the addition of fiber-rich black beans, can be grilled outdoors, if you prefer. The beans heat up in the burger and cook it from the inside out, so you won’t get a rare patty. Nevertheless, it will be delicious.
MAKES 4 SERVINGS
Salsa
2 plum (Roma) tomatoes, seeded and cut into ¼-inch dice, or 1 cup coarsely chopped grape or cherry tomatoes
2 tablespoons minced white or yellow onion
1 tablespoon fresh lime juice
1 tablespoon minced fresh cilantro
1 small jalapeño or serrano chili, seeded and minced
1 clove garlic, minced
Pinch of kosher salt
Burgers
1 pound ground sirloin
1 (15-ounce) can reduced-sodium black beans, drained and rinsed
1 teaspoon chili powder
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
¼ teaspoon granulated garlic or garlic powder
¼ teaspoon granulated onion or onion powder Olive oil in a pump sprayer
4 whole-wheat buns, toasted (optional)
2 ripe avocados, halved, pitted, peeled, and sliced
To make the salsa: In a medium serving bowl, mix together the tomatoes, onion, lime juice, cilantro, jalapeño, garlic, and salt. Set aside while making the burgers.
To make the burgers: In a medium bowl, mix together the ground sirloin, beans, chili powder, salt, pepper, granulated garlic, and granulated onion. Using hands rinsed under cold water, shape the meat mixture into four 3½-inch burgers. If the beans poke through the ground sirloin, press them back into place.
Spray a large nonstick skillet with oil and heat over medium-high heat. Add the burgers and cook, turning after 2 minutes, until browned on both sides, about 5 minutes for medium burgers. Transfer to a platter.
For each serving, place a burger on a bun, if using, and top with a spoonful of the salsa and a few avocado slices. Serve at once, with the remaining salsa on the side.
NUTRITIONAL ANALYSIS
(1 burger, without bun) 334 calories, 30 g protein, 22 g carbohydrates, 16 g fat, 10 g fiber, 70 mg cholesterol, 588 mg sodium, 1,078 mg potassium. Food groups: 3 ounces meat, 1½ beans, ½ vegetable.
(1 burger, with bun) 494 calories, 37 g protein, 53 g carbohydrates, 19 g fat, 17 g fiber, 70 mg cholesterol, 928 mg sodium, 1,232 mg potassium. Food groups: 3 ounces meat, 2 whole grains, 1½ beans, ½ vegetable.
Many cooks think that fatty ground round or chuck is necessary to make a juicy meat loaf, but this family-friendly recipe proves that theory incorrect. The vegetables and bulgur (cracked wheat) add flavor and moisture. This could end up as your “go to” meat loaf.
MAKES 8 SERVINGS
1 cup boiling water
½ cup bulgur
2 teaspoons canola oil, plus more in a pump sprayer
1 medium yellow onion, chopped
1 medium red bell pepper, cored and cut into ¼-inch dice
2 cloves garlic, minced
¼ cup plus 2 tablespoons low-salt tomato ketchup
1 tablespoon Worcestershire sauce (see note here)
1 teaspoon kosher salt
½ teaspoon freshly ground black pepper
2 large egg whites
1 pound ground sirloin
In a heatproof medium bowl, combine the boiling water and bulgur and let stand until the bulgur has softened and absorbed the water, about 20 minutes.
Meanwhile, preheat the oven to 350°F. Line a rimmed baking sheet with aluminum foil and spray with oil.
Heat the 2 teaspoons oil in a medium nonstick skillet over medium heat. Add the onion, bell pepper, and garlic and cook, stirring occasionally, until tender, about 6 minutes. Transfer to a bowl and cool slightly.
Drain the bulgur in a wire sieve, pressing hard on the bulgur to extract the excess water. Add to the bowl with the vegetables, then stir in ¼ cup of the ketchup, Worcestershire sauce, salt, and pepper. (Adding these ingredients at this point helps to cool the vegetables so the egg whites won’t cook from the heat.) Stir in the egg whites. Add the ground sirloin and mix just until combined. Shape into an 8 × 4-inch loaf on the foil-lined baking sheet.
Bake until the loaf is golden brown and an instant-read thermometer inserted in the center reads 165°F, about 40 minutes. During the last 5 minutes, spread the top of the loaf with the 2 tablespoons ketchup.
Let stand for 10 minutes. Slice and serve hot.
NUTRITIONAL ANALYSIS
(1 serving: ⅛ loaf) 162 calories, 15 g protein, 16 g carbohydrates, 4 g fat, 3 g fiber, 35 mg cholesterol, 322 mg sodium, 351 mg potassium. Food groups: 1 whole grain, 2 ounces meat, ½ vegetable.
NOTE: Worcestershire sauce is also available in a reduced-sodium version. However, the reduction is only about 10 mg per teaspoon, so in the long run it may not be worth the effort it takes to find it. (The last time I looked for it, I had to go to four supermarkets before I found a bottle.)
There are few aromas more satisfying than ragù simmering on a stove, filling the kitchen with the appetizing scents of tomatoes, herbs, and garlic. This is pasta and sauce—the DASH way. Use ground sirloin in the sauce, and stretch the pasta with lots of vegetables. (You could also use the Green Beans and Fusilli here.)
MAKES 6 SERVINGS
1 tablespoon olive oil
8 ounces ground sirloin
1 medium yellow onion, chopped
1 medium carrot, cut into ¼-inch dice
1 medium celery rib, cut into ¼-inch dice
2 cloves garlic, minced
1 (28-ounce) can no-salt-added crushed tomatoes
2 teaspoons Italian Seasoning (here)
¼ teaspoon crushed hot red pepper
Broccoli Ziti (here)
6 tablespoons freshly grated Parmesan cheese (optional)
Heat the oil in a medium saucepan over medium-high heat. Add the beef and cook, stirring occasionally and breaking up the ground sirloin with the side of the spoon, until the meat loses its raw look, about 7 minutes. Stir in the onion, carrot, celery, and garlic. Reduce the heat to medium and cover. Cook, stirring occasionally, until the vegetables soften, about 5 minutes.
Stir in the tomatoes, Italian Seasoning, and hot pepper and bring to a boil. Reduce the heat to medium-low and simmer, stirring often, until the sauce has reduced slightly, about 45 minutes.
Divide the hot Broccoli Ziti among six deep bowls. Top each with an equal amount of sauce and sprinkle with 1 tablespoon Parmesan cheese, if using. Serve hot.
NUTRITIONAL ANALYSIS
(1 serving without cheese) 325 calories, 23 g protein, 38 g carbohydrates, 10 g fat, 6 g fiber, 47 mg cholesterol, 124 mg sodium, 1,087 mg potassium. Food groups: 3 ounces meat, 1 grain, 3 vegetables.
All dinner entrées should be this easy and tasty. Remember that boneless pork chops should be cooked over medium heat and not overcooked. Keep that trick in mind and you will have a main course that you could serve to company. The herbs are optional, but a nice touch.
MAKES 4 SERVINGS (1½ CHOPS EACH)
Canola oil in a pump sprayer
6 (4-ounce) boneless pork loin chops, about ½ inch thick
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
2 teaspoons cornstarch
½ cup Homemade Chicken Broth (here) or canned low-sodium chicken broth
½ cup low-fat (1%) milk
1 tablespoon Dijon mustard
1 tablespoon unsalted butter
2 tablespoons minced shallots
2 teaspoons chopped fresh tarragon, rosemary, or chives
Spray a large nonstick skillet with oil and heat over medium heat. Season the pork with the salt and pepper and add to the skillet. Cook until the undersides are golden brown, about 3 minutes. Flip the pork and cook until the other sides are golden brown and the meat feels firm when pressed in the thickest part with a fingertip, about 3 minutes more. Transfer to a plate.
Meanwhile, in a small bowl whisk the cornstarch into the broth. Add the milk and mustard and whisk again; set aside.
Melt the butter in the skillet over medium heat. Add the shallots and cook, stirring often, until tender, about 2 minutes. Whisk the broth mixture again, pour into the skillet, and bring to a boil. Return the pork and any juices on the plate to the skillet and cook, turning occasionally, until the sauce thickens, about 1 minute. Transfer the pork to a deep platter and cut each chop in half. Pour the sauce over the pork chops and sprinkle with the tarragon. Serve hot.
NUTRITIONAL ANALYSIS
(1 serving) 207 calories, 25 g protein, 3 g carbohydrates, 10 g fat, 0 g fiber, 73 mg cholesterol, 323 mg sodium, 418 mg potassium. Food groups: 3½ ounces lean meat.
I love sweet-and-sour red cabbage, especially when simmered with pork. It takes at least an hour of simmering to become tender and marry the flavors, so don’t skimp on the time. This recipe makes a generous amount of cabbage, so you might have leftovers to serve at another meal.
MAKES 4 SERVINGS
Red Cabbage
1 slice reduced-sodium bacon, coarsely chopped
1 teaspoon canola oil
1 medium yellow onion, chopped
1 small red cabbage (1¼ pounds), cored and thinly sliced
¼ cup cider vinegar
2 Granny Smith apples, cored and cut into ½-inch dice
¼ cup water
3 tablespoons grade B maple syrup (see “Maple Syrup,” here)
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
Pork Chops
Canola oil in a pump sprayer
4 (4-ounce) boneless center-cut pork chops, excess fat trimmed
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
To prepare the red cabbage: In a medium saucepan over medium heat, cook the bacon in the oil, stirring occasionally, until the bacon is crisp and brown, about 5 minutes. Add the onion and cook, stirring occasionally, until golden, about 5 minutes. In three or four additions, stir in the cabbage, sprinkling each addition with a tablespoon or so of the vinegar. Stir in the apples, water, maple syrup, salt, and pepper. Reduce the heat to medium-low and cover tightly. Cook, stirring occasionally, until the cabbage is very tender, about 1 hour. If the liquid cooks away, add a couple of tablespoons of water.
To prepare the pork: Spray a large nonstick skillet with oil and heat over medium heat. Season the pork with the salt and pepper and add to the skillet. Cook until the undersides are golden brown, about 3 minutes. Flip the pork and cook until the other sides are golden brown and the meat feels firm when pressed in the thickest part with a fingertip, about 3 minutes more. Transfer to a plate and tent with foil to keep warm.
Increase the heat under the skillet to high. Add the red cabbage mixture and any liquid to the skillet and cook, scraping up the browned bits in the skillet with a wooden spoon. Cook until the juices are thickened, about 3 minutes. Return the pork and any juices on the plate to the skillet. Serve hot.
NUTRITIONAL ANALYSIS
(1 serving) 356 calories, 29 g protein, 39 g carbohydrates, 10 g fat, 6 g fiber, 66 mg cholesterol, 377 mg sodium, 1,062 mg potassium. Food groups: 3½ ounces meat, 2 vegetables, 1 fat, ½ fruit, 1 sugar.
Cooking with fresh herbs is one of the best ways to improve your everyday meals. There are many times when dried herbs will do, but this dish relies on just a few ingredients, so the bracing flavor of fresh rosemary is key. To keep the lean chops moist, cook them with medium heat so they brown at a steady pace without burning.
MAKES 4 SERVINGS
Olive oil in a pump sprayer
4 (4-ounce) boneless pork loin chops, about ½ inch thick
1 tablespoon finely chopped fresh rosemary
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
¼ cup balsamic vinegar
Spray a large nonstick skillet with oil and heat over medium heat. Season the pork with the rosemary, salt, and pepper. Add to the skillet and cook until the undersides are golden brown, about 3 minutes. Flip the pork and cook, adjusting the heat as needed so the pork cooks steadily without burning, until the other sides are browned and the pork feels firm when pressed in the center with a fingertip, about 3 minutes more. Transfer each chop to a dinner plate.
Off heat, add the vinegar to the skillet. (Do not inhale the fumes, as they are strong.) Using a wooden spoon, scrape up the browned bits in the bottom of the skillet. The residual heat of the skillet should be enough to evaporate the vinegar to about 2 tablespoons. If necessary, return the skillet to medium heat to reduce the vinegar slightly. Drizzle the glaze over each chop and serve hot.
NUTRITIONAL ANALYSIS
(1 serving) 178 calories, 24 g protein, 3 g carbohydrates, 6 g fat, 0 g fiber, 67 mg cholesterol, 579 mg sodium, 376 mg potassium. Food groups: 3 ounces meat.
A perfect warming rustic dish for an autumn evening; just serve a green salad on the side to make a substantial meal. This recipe is very high in soluble fiber, which is especially beneficial for helping to lower cholesterol.
MAKES 4 SERVINGS
3 teaspoons olive oil
4 (4-ounce) boneless pork loin chops, about ½ inch thick
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
1 medium yellow onion, chopped
1 medium carrot, cut into ½-inch dice
1 medium celery rib, cut into ½-inch dice
2 cloves garlic, minced
½ cup Homemade Chicken Broth (here) or canned low-sodium chicken broth
1 (15-ounce) can no-salt-added cannellini beans, drained and rinsed
2 ripe plum (Roma) tomatoes, seeded and cut into ½-inch dice
½ teaspoon herbes de Provence, Italian Seasoning (here), or dried rosemary
Chopped fresh parsley, for serving
Heat 1 teaspoon of the oil in a large nonstick skillet over medium heat. Season the pork with the salt and pepper. Add to the skillet and cook until the undersides are golden brown, about 3 minutes. Flip the chops and cook until the other sides are browned, about 3 minutes more. Transfer to a plate.
Heat the remaining 2 teaspoons oil in the skillet. Add the onion, carrot, celery, and garlic and cover. Cook, stirring occasionally, until the vegetables soften, about 5 minutes. Add the broth and bring to a simmer, stirring up the browned bits in the skillet with a wooden spoon. Stir in the beans, tomatoes, and herbes de Provence. Cover and simmer to blend the flavors, about 15 minutes.
Return the pork and any juices on the plate to the skillet. Simmer, uncovered, until the pork feels firm when pressed in the center with a fingertip, about 3 minutes.
Divide the bean mixture evenly among four large soup bowls and top each with a pork chop. Sprinkle with the parsley and serve.
NUTRITIONAL ANALYSIS
(1 serving) 458 calories, 33 g protein, 34 g carbohydrates, 21 g fat, 8 g fiber, 78 mg cholesterol, 357 mg sodium, 1,229 mg potassium. Food groups: 3 ounces meat, 2 beans, 1 vegetable, 2 fats.
NOTE: Many pork products that look natural are actually injected with salty liquid to help keep them moist during cooking. (The pork can still be labeled “all natural” because sodium is not chemically produced.) Look carefully at meat labels to be sure that you aren’t buying pork that has been salted, or if you do buy these meats, include the sodium in your daily intake total.
With this simple recipe, you can enjoy the down-home flavor of barbecue without an overload of fat and calories. The tenderloin is browned first on the stove to develop flavor, then finished in the oven with a tangy glaze. (Be sure your skillet has an ovenproof handle.) If you really like spicy food, substitute a minced chipotle chili for the chili powder and liquid smoke. Serve this with Sweet Potato Steak Fries and Apple Coleslaw with Buttermilk Dressing (here and here) for a country-style feast.
MAKES 6 SERVINGS
1½ pounds pork tenderloin, sinew and excess fat trimmed
1 teaspoon kosher salt
½ teaspoon freshly ground black pepper
1 tablespoon canola oil
2 tablespoons all-fruit peach spread
2 tablespoons no-salt-added tomato ketchup
1 tablespoon cider vinegar
1 teaspoon chili powder
½ teaspoon hickory liquid smoke flavoring (optional)
Preheat the oven to 350°F.
Season the pork with salt and pepper. Fold the thin ends of the tenderloin and tie them down with kitchen twine so the meat is evenly thick. Heat the oil in a large nonstick skillet with an ovenproof handle over medium heat. Add the tenderloin and cook, turning occasionally, until browned on all sides, about 5 minutes.
In a small bowl, mix the peach spread, ketchup, vinegar, chili powder, and liquid smoke (if using). Spread over the tenderloin. Transfer the skillet with the tenderloin to the oven and bake until an instant-read thermometer inserted in the center of the tenderloin reads 145°F, 12 to 15 minutes. Transfer the pork to a carving board and let stand for 5 minutes.
Remove the strings and cut the tenderloin crosswise into ½-inch-thick slices. Arrange on dinner plates and pour any carving juices on top. Serve hot.
NUTRITIONAL ANALYSIS
(1 serving: 4 ounces) 196 calories, 29 g protein, 6 g carbohydrates, 6 g fat, 0 g fiber, 88 mg cholesterol, 475 mg sodium, 579 mg potassium. Food groups: 4 ounces meat.
Souvlaki is the Greek version of shish kebab, and it is often made with lean pork. The marinade uses pureed onions and garlic to create a mixture that clings to the meat and delivers lots of flavor with every bite. You can grill the souvlaki on an outdoor grill over direct medium heat, if you wish. Chopped Greek Salad (here) will round out the meal.
MAKES 6 SERVINGS
Marinade
½ cup coarsely chopped yellow onion
2 tablespoons fresh lemon juice
2 tablespoons olive oil, preferably extra-virgin
2 teaspoons dried oregano
2 garlic cloves, crushed under a knife and peeled
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
Souvlaki
1½ pounds center-cut pork loin, trimmed, and cut into eighteen 1½-inch pieces
1 medium red onion, peeled and cut into twelve 1½-inch pieces
1 large zucchini, trimmed, cut lengthwise and then crosswise into 12 pieces
Olive oil in a pump sprayer
Lemon wedges, for serving
To make the marinade: Puree the onion, lemon juice, oil, oregano, garlic, salt, and pepper together in a blender. Pour into a large zippered plastic bag.
To make the souvlaki: Add the pork to the bag and toss to coat with the marinade. Close the bag and refrigerate for at least 2 hours and up to 8 hours.
Position the broiler rack about 4 inches from the source of heat and preheat the broiler.
Have ready six metal kebab skewers. Remove the pork from the marinade, letting the marinade cling to the meat. Thread 3 pork pieces, 2 red onion pieces, and 2 zucchini pieces on each of six metal skewers, alternating the ingredients without packing them closely together. Spray the vegetables with oil.
Spray the broiler rack lightly with oil. Broil the souvlaki, turning occasionally, until the pork is lightly browned and is only barely pink when pierced with the tip of a small, sharp knife, 8 to 10 minutes. Remove from the broiler and let stand for 3 minutes. Serve hot with lemon wedges.
NUTRITIONAL ANALYSIS
(1 serving) 208 calories, 26 g protein, 8 g carbohydrates, 8 g fat, 2 g fiber, 73 mg cholesterol, 116 mg sodium, 697 mg potassium. Food groups: 3 ounces meat, 1 vegetable.
This lamb has an unusual marinade created from bottled pomegranate juice and other Mediterranean flavors. Because the marinade won’t penetrate more than an eighth of an inch into the meat no matter how long it is soaked, an hour is sufficient. Cook it outside on the grill over direct medium heat when the weather cooperates.
MAKES 6 SERVINGS
Marinade
½ cup bottled pomegranate juice
½ cup hearty red wine, such as Shiraz
1 teaspoon ground cumin
1 teaspoon dried oregano
½ teaspoon crushed hot red pepper
3 cloves garlic, minced
Lamb
1¾ pounds boneless leg of lamb, butterflied and surface fat trimmed
½ teaspoon kosher salt
Olive oil in a pump sprayer
To make the marinade: In a medium bowl, whisk together the pomegranate juice, wine, cumin, oregano, hot pepper, and garlic. Transfer to a large zippered plastic bag.
To prepare the lamb: Add the lamb to the bag, press out the air, and close the bag. Refrigerate, turning occasionally, for at least 1 hour and no longer than 8 hours.
Position a broiler rack about 8 inches from the source of heat and preheat the broiler.
Remove the lamb from the marinade, letting the excess marinade drip off. Blot with paper towels, but do not dry completely. Season with the salt. Spray the broiler rack with oil. Place the lamb on the rack and broil, turning occasionally, until browned and an instant-read thermometer inserted in the thickest part of the lamb reads 130°F for medium-rare, about 20 minutes. Transfer to a carving board and let stand for 5 minutes.
Cut the lamb across the grain into thin slices. Transfer to a platter and pour the carving juices on top. Serve hot.
NUTRITIONAL ANALYSIS
(1 serving) 273 calories, 31 g protein, 0 g carbohydrates, 15 g fat, 0 g fiber, 91 mg cholesterol, 219 mg sodium, 438 mg potassium. Food groups: 4 ounces meat.
Beef, Pork, and Lamb