Meatball-Mozzarella Pizza (this page)
Other meats—like beef, lamb, and pork— also perform well when transformed in the oven. Whether shaped in meatloaves like in Gochujang-Glazed Meatloaf with Green Beans or formed into meatballs in Greek-Style Meatballs, baking these meals eliminates the extra fat added with other cooking methods like frying. With a golden browned exterior, Roast Pork with Winter Veggies and Pork Tenderloin with Roasted-Lemon Orzo gain depths of flavor in 30 minutes.
Mustard-Crusted Mini Meatloaves with Roasted Apples
Gochujang-Glazed Meatloaf with Green Beans
Stuffed Tomatoes with Lean Ground Beef
Roast Beef with Horseradish Cream
Slow Roasted Lamb with Pistachio Gremolata
Lamb Sausage with Brussels Sprouts & Confetti Couscous
Rye-Crusted Pork Chops & Apple Slaw
Roast Pork with Winter Veggies
Roast Pork & Sweet Potatoes with Spicy Cabbage
Mustard-Crusted Mini Meatloaves
WITH ROASTED APPLES
Grated zucchini lightens this meatloaf recipe and adds nutrients.
ACTIVE TIME: 10 MINUTES TOTAL TIME: 40 MINUTES
MAKES: 4 SERVINGS
1¼ pounds ground beef or turkey
1 small zucchini, grated
⅓ cup seasoned bread crumbs
Salt
Freshly ground black pepper
2 tablespoons Dijon mustard
3 small Gala or Empire apples, cored and cut into 8 wedges
1 teaspoon fresh rosemary, chopped
¼ teaspoon cayenne pepper
1 tablespoon extra-virgin olive oil
Snipped chives, for garnish
1 Preheat oven to 425°F. In large bowl, combine ground meat, zucchini, bread crumbs, and ½ teaspoon each salt and pepper. Form meat mixture into 4 meatloaves and place on foil-lined rimmed baking sheet; brush the tops of each mini meatloaf with Dijon.
2 In another bowl, toss apple wedges with rosemary, cayenne, oil, and a pinch of salt. Arrange the apples around the meatloaves. Bake in the oven for 30 minutes, or until loaves are cooked through (165°F). Before serving, garnish with chives.
EACH SERVING: ABOUT 420 CALORIES, 32G PROTEIN, 24G CARBOHYDRATE, 20G TOTAL FAT (7G SATURATED), 4G FIBER, 665MG SODIUM.
Gochujang-Glazed Meatloaf
WITH GREEN BEANS
Gochujang, a Korean chili sauce, is the ideal blend of sweet, savory, and sour. Plus, unlike other hot sauces, it won’t burn your mouth.
ACTIVE TIME: 10 MINUTES TOTAL TIME: 1 HOUR 5 MINUTES
MAKES: 8 SERVINGS
1 pound ground beef
1 pound ground pork
1 small onion, grated
6 saltines, finely crushed
½ cup packed fresh mint, chopped
9 tablespoons gochujang, divided
1 large egg
Salt
4 tablespoons olive oil
2 teaspoons ground coriander
2 pounds green beans, trimmed
¼ cup ketchup
1 Preheat oven to 425°F. Line a baking sheet with foil. In a large bowl, mix together beef, pork, onion, saltines, mint, 3 tablespoons gochujang, egg, and ½ teaspoon salt. Mold meat mixture into a large loaf on baking sheet.
2 In a medium bowl, whisk oil with 4 tablespoons gochujang, coriander, and 1 teaspoon salt. Add green beans and toss to coat. On a separate rimmed baking sheet, evenly distribute green beans.
3 Roast meatloaf and green beans in the oven for 25 minutes. While roasting, toss green beans twice.
4 While the meatloaf and green beans are in the oven, combine ketchup and 2 tablespoons gochujang in a small bowl. After 25 minutes, remove the meatloaf from the oven and brush the ketchup mixture over the meatloaf. Return meatloaf to oven and bake for an additional 30 minutes, or until cooked through (160°F).
EACH SERVING: ABOUT 395 CALORIES, 25G PROTEIN, 24G CARBOHYDRATE, 23G TOTAL FAT (7G SATURATED), 5G FIBER, 1,001MG SODIUM.
TIP
While gochujang (pronounced go-choo-jong) makes a killer meatloaf glaze, it also works well doused on grilled meats, stir-fries, and roasted veggies.
Feta & Mint
MINI MEATLOAVES
This American classic takes a Mediterranean spin with the addition of feta, mint, and green olives.
ACTIVE TIME: 10 MINUTES TOTAL TIME: 30 MINUTES
MAKES: 4 SERVINGS
1¼ pounds ground beef chuck
½ cup crumbled feta cheese
½ cup fresh mint, finely chopped
Salt
1 large leek, sliced
3 medium yellow squash, chopped
1 cup pitted green olives
1 tablespoon olive oil
1 Preheat oven to 450°F. In a large bowl, combine ground beef chuck, feta cheese, mint, and ¼ teaspoon salt. Form meat mixture into 4 mini loaves and place them on a foil-lined baking sheet.
2 In another bowl, toss leek, yellow squash, and green olives, oil, and ⅛ teaspoon salt. Arrange the vegetables around mini loaves on baking sheet. Roast in the oven for 15 to 20 minutes, or until meatloaves are cooked through (165°F).
EACH SERVING: ABOUT 415 CALORIES, 30G PROTEIN, 12G CARBOHYDRATE, 28G TOTAL FAT (10G SATURATED), 4G FIBER, 935MG SODIUM.
Cheeseburger
TOSTADAS
Craft pickles are the perfect topping for this American-Mexican fusion meal.
ACTIVE TIME: 10 MINUTES TOTAL TIME: 22 MINUTES
MAKES: 4 SERVINGS
4 medium flour tortillas
8 ounces ground beef, cooked
1 cup shredded Cheddar cheese
Salt
Shredded lettuce
Chopped tomatoes
Dill pickles, chopped
Ketchup, for serving
1 Preheat oven to 475°F. Coat two baking sheets with nonstick cooking spray. Place 2 tortillas on each baking sheet. Top each tortilla with beef and cheese. Distribute ¼ teaspoon salt across all tortillas. Bake in the oven for 12 minutes.
2 After removing the baking sheets from the oven, top each tortilla with lettuce, tomatoes, and dill pickles. Drizzle each tortilla with ketchup, if desired.
EACH SERVING: ABOUT 375 CALORIES, 22G PROTEIN, 29G CARBOHYDRATE, 19G TOTAL FAT (9G SATURATED), 2G FIBER, 880MG SODIUM.
Greek-Style
MEATBALLS
These delicious meatballs are served with roasted potato wedges and a refreshing cucumber-yogurt sauce.
ACTIVE TIME: 10 MINUTES TOTAL TIME: 30 MINUTES
MAKES: 4 SERVINGS
1 pound ground beef
¾ cup feta cheese, crumbled
½ small red onion
⅓ cup Italian-style bread crumbs
¼ cup fresh parsley, chopped
1 large egg
2 teaspoons dried oregano
Salt
Freshly ground black pepper
1 pound red potatoes, cut into wedges
2 teaspoons olive oil
Lemon slices
½ cup prepared tzatziki
Parsley, for garnish
1 Preheat the oven to 425°F. In large bowl, mix ground beef, feta cheese, red onion, bread crumbs, fresh parsley, egg, dried oregano, ¼ teaspoon each salt and pepper. Form meat mixture into 12 balls and thread 3 onto each skewer.
2 In another bowl, toss potatoes with 2 teaspoons oil. Spread potatoes in single layer on a baking sheet. Season to taste before placing in the oven to roast.
3 Coat another baking sheet with nonstick cooking spray. Arrange skewers on baking sheet. Roast the meatballs in the oven for 15 to 20 minutes, or until cooked through. Remove the meatballs from the oven, but allow the potatoes to roast for an additional 15 minutes or until crispy yet tender.
3 Serve meatballs with lemon slices, tzatziki, and potatoes. Garnish with additional parsley.
EACH SERVING: ABOUT 480 CALORIES, 33G PROTEIN, 31G CARBOHYDRATE, 25G TOTAL FAT (11G SATURATED), 2G FIBER, 990MG SODIUM.
TIP
Before preparing kebabs, soak skewers in water for 30 minutes to prevent the wood from charring while in the oven.
Meatball-Mozzarella
PIZZA
Prepare extra meatballs to bake and another dinner will be prepared when needed. For photo, see this page.
ACTIVE TIME: 15 MINUTES TOTAL TIME: 40 MINUTES
MAKES: 6 SERVINGS
1¼-pounds ball of pizza dough or Easy Homemade Dough (this page)
1 cup shredded mozzarella
2 plum tomatoes, thinly sliced
½ small red onion, thinly sliced
Freshly ground black pepper
8 ounces ground beef chuck or ground turkey
¼ cup seasoned (Italian) bread crumbs
Salt
1 Preheat oven to 450°F. Place a large baking sheet in oven. On a large sheet of parchment, stretch and roll pizza dough to a 13-inch circle. Top the dough with mozzarella, tomatoes, red onion, and ¼ teaspoon pepper.
2 In a large bowl, combine beef or turkey, bread crumbs, and a pinch of salt. Form meat mixture into 1-inch meatballs and place meatballs on the pizza. Spray pizza with nonstick cooking spray. Remove baking sheet from the oven. Carefully slide pizza from parchment paper onto preheated baking sheet. Bake 20 to 25 minutes, or until bottom of crust is golden brown.
EACH SERVING: ABOUT 395 CALORIES, 18G PROTEIN, 48G CARBOHYDRATE, 13G TOTAL FAT (5G SATURATED), 2G FIBER, 1,130MG SODIUM.
TIP
Be gentle when shaping meatballs. Tightly packed meatballs will dry out during cooking.
Stuffed Tomatoes
WITH LEAN GROUND BEEF
A stellar source of iron and vitamin C, this Mediterranean dish features a savory combination of feta, mint, and brown rice.
ACTIVE TIME: 30 MINUTES TOTAL TIME: 1 HOUR
MAKES: 6 SERVINGS
½ cup brown rice
1 tablespoon olive oil
1 medium onion
1¼ pounds ground beef
⅓ cup mint leaves, chopped
½ teaspoon ground cinnamon
Salt
Freshly ground black pepper
6 large tomatoes
½ cup feta cheese
¼ cup panko bread crumbs
Mint sprigs, for garnish
1 Preheat oven to 425°F. In 3-quart saucepan, cook rice according to package instructions.
2 Meanwhile, in 12-inch nonstick skillet, heat oil on medium for 1 minute. Add onion, and cook 10 to 12 minutes, or until lightly browned and tender. Stir in ground beef, half of mint, cinnamon, ¼ teaspoon each salt and pepper. Cook 5 to 6 minutes, or until beef browns, breaking up meat with spatula and stirring occasionally. Stir in remaining mint.
3 While ground beef cooks, cut each tomato in half horizontally. With melon baller or spoon, scoop out tomato pulp and place it in a large bowl. Remove 1 cup tomato pulp from bowl and chop. Discard remaining pulp. Return chopped pulp to bowl. Add rice, feta cheese, and beef mixture; stir until well blended.
4 In 15½ x 10½-inch jelly-roll pan, place tomato halves, cut sides up. Mound scant ½ cup beef filling in each tomato half. Sprinkle the tops with panko. Bake tomatoes for 25 to 30 minutes, or until crumbs are browned and filling is heated through. Garnish with mint sprigs and serve.
EACH SERVING: ABOUT 270 CALORIES, 26G PROTEIN, 21G CARBOHYDRATE, 10G TOTAL FAT (3G SATURATED), 4G FIBER, 285MG SODIUM.
Roast Beef
WITH HORSERADISH CREAM
A juicy seasoned sirloin roast is the centerpiece of this delicious dish. With a side of roasted potatoes, it’s sure to be a family favorite.
ACTIVE TIME: 15 MINUTES TOTAL TIME: 45 MINUTES
MAKES: 6 SERVINGS
4 cloves garlic
2 sprigs fresh rosemary
Olive oil
Salt
Freshly ground black pepper
1½ pounds Yukon Gold potatoes
1 whole tri-tip (sirloin tip) roast
¼ cup heavy or whipping cream
2 tablespoons prepared horseradish
½ teaspoon Dijon mustard
½ teaspoon white wine vinegar
1 Preheat oven to 475°F. With side of knife, gently smash 3 cloves garlic; discard peel. Into small bowl, crush remaining clove garlic with press. Cut 1 rosemary sprig into 1-inch pieces; set aside. Remove leaves from other sprig; discard stem. Finely chop leaves and add to bowl with crushed garlic along with 1 teaspoon oil, ¼ teaspoon each salt and pepper; set aside.
2 In 18 x 12-inch jelly-roll pan, combine potatoes, 1 tablespoon oil, smashed garlic, snipped rosemary, ¼ teaspoon each salt and pepper until well mixed. Spread in even layer, making space in center of pan for beef. Place beef in center of pan, fat side down; rub with reserved garlic-rosemary mixture.
3 Roast in the oven for 20 minutes or until beef browns. Reset oven to 350°F and continue to roast for 8 to 10 minutes, or until temperature on meat thermometer, inserted into thickest part of beef, reaches 130°F; transfer to cutting board. Cover loosely and let meat stand for 10 minutes. Transfer potatoes to platter.
4 Meanwhile, whisk cream, horseradish, mustard, vinegar, ⅛ teaspoon each salt and pepper until well blended. Slice meat thinly; serve with potatoes and horseradish cream.
EACH SERVING: ABOUT 360 CALORIES, 32G PROTEIN, 16G CARBOHYDRATE, 19G TOTAL FAT (7G SATURATED), 2G FIBER, 335MG SODIUM.
TIP
When roasting a large cut of meat, allow to stand at room temperature for 1 hour before placing in the oven.
Slow Roasted Lamb
WITH PISTACHIO GREMOLATA
The pistachio topping adds great texture to this delightful and succulent dinner.
ACTIVE TIME: 20 MINUTES TOTAL TIME: 1 HOUR 45 MINUTES
MAKES: 6 SERVINGS
3 cloves garlic, finely chopped
2 teaspoons ground coriander
Salt
Freshly ground black pepper
1 boneless leg of lamb (about 4 pounds), trimmed of excess fat
1 pound thin carrots, quartered lengthwise
1 pound parsnips, quartered lengthwise
2 medium leeks, sliced
2 tablespoons olive oil
½ cup salted roasted pistachios, shelled
½ cup packed fresh mint leaves
½ cup packed fresh parsley
2 teaspoons lemon zest
1 Preheat oven to 325°F. In small bowl, combine garlic, coriander, 2 teaspoons salt, and 1 teaspoon black pepper. Rub the spice mixture all over the lamb. Roll the lamb into a cylinder. With butcher’s twine, tie the lamb in 2-inch intervals to hold its shape. Place the lamb on a rack fitted into a foil-lined rimmed baking sheet. Roast the lamb for 1 hour.
2 After 1 hour, increase the oven temperature to 475°F. Then, in a large bowl, toss carrots, parsnips, and leeks with oil and ¼ teaspoon salt. Arrange the vegetables on another large rimmed baking sheet. Roast vegetables and lamb for 30 minutes, or until vegetables are tender, stirring the vegetables once. The lamb should be cooked to desired doneness or 145°F for medium heat.
3 Meanwhile, on a cutting board, combine pistachios, mint, parsley, and lemon zest and chop finely. Slice the lamb and serve with vegetables; sprinkle with gremolata on top.
EACH SERVING: ABOUT 380 CALORIES, 37G PROTEIN, 22G CARBOHYDRATE, 16G TOTAL FAT (5G SATURATED), 6G FIBER, 715MG SODIUM.
Lamb Sausage
WITH BRUSSELS SPROUTS & CONFETTI COUSCOUS
Sausage is the secret weapon in this super flavorful dish for dinner on the table, effortlessly.
ACTIVE TIME: 5 MINUTES TOTAL TIME: 20 MINUTES
MAKES: 4 SERVINGS
1¼ pounds Brussels sprouts, trimmed and halved
2 tablespoons olive oil
Salt
Freshly ground black pepper
1 pound lamb or pork sausage links
1 cup couscous, cooked
2 medium carrots, finely chopped
2 small sweet peppers, finely chopped
½ cup fresh mint, chopped
1 Preheat oven to 475°F. On rimmed baking sheet, toss Brussels sprouts with 1 tablespoon oil and ¼ teaspoon each salt and pepper. Roast vegetables in the oven for 15 to 20 minutes, or until browned and tender.
2 Meanwhile, line another baking sheet with foil. Arrange sausage links on baking sheet and add to the oven with the Brussel sprouts. Roast for 15 to 20 minutes, or until sausage links are browned and cooked through (165°F).
3 While sausages roast, toss the couscous with carrots, sweet peppers, mint, 1 tablespoon oil and, ¼ teaspoon salt.
4 Serve sausages over couscous with Brussels sprouts.
EACH SERVING: ABOUT 340 CALORIES, 25G PROTEIN, 51G CARBOHYDRATE, 36G TOTAL FAT (13G SATURATED), 9G FIBER, 795MG SODIUM.
TIP
If leaves fall off when trimming and halving the Brussel sprouts, do not toss them away—they are still good to roast and will become extra crispy.
Chorizo-Stuffed
ACORN SQUASH
Like an autumn version of stuffed zucchini, this acorn squash recipe is hearty and filling.
ACTIVE TIME: 15 MINUTES TOTAL TIME: 35 MINUTES
MAKES: 4 SERVINGS
2 medium acorn squash, halved and seeded
2 teaspoons olive oil
1½ cups quinoa, cooked
1 cup Manchego cheese
4 ounces dried chorizo, finely chopped
¼ cup mild pickled peppers, drained and finely chopped
1 Preheat oven at 425°F. Brush cut sides of acorn squash with oil. On large rimmed baking sheet, bake squash, cut side down, for 20 minutes.
2 In a medium bowl, combine quinoa, Manchego, dried chorizo, and pickled peppers. After 20 minutes, remove squash from oven. Turn squash halves over on baking sheet. Divide quinoa filling between 4 acorn squash halves. Return baking sheet to oven and bake for 15 minutes, or until squash is tender.
EACH SERVING: ABOUT 430 CALORIES, 18G PROTEIN, 39G CARBOHYDRATE, 24G TOTAL FAT (11G SATURATED), 5G FIBER, 680MG SODIUM.
TIP
Have some leftover chorizo? Stir-fry it with cooked rice, onions, and peas for an easy next-day meal.
Sausage
CALZONES
Hot and golden from the oven, this express-lane meal utilizes prepared ingredients like refrigerated pizza dough and bottled marinara sauce.
ACTIVE TIME: 5 MINUTES TOTAL TIME: 30 MINUTES
MAKES: 4 SERVINGS
1 cup part-skim ricotta cheese
1 link Italian chicken sausage, cooked and chopped
¾ cup frozen peas
½ cup shredded part-skim mozzarella cheese
1 tube refrigerated pizza dough
1 cup marinara sauce
1 Preheat oven to 400°F. In medium bowl, stir together ricotta, sausage, frozen peas, and mozzarella.
2 Coat baking sheet with nonstick cooking spray. Unroll pizza dough on center of baking sheet. With fingertips, press dough into 14 x 10-inch rectangle. Cut dough in half lengthwise and then cut each piece in half crosswise. This will make four 7 x 5-inch rectangles.
3 Place one-fourth ricotta filling on half of one dough rectangle. Fold other half of dough over filling and pinch edges together to seal. Repeat with remaining filling and dough.
4 Bake calzones 25 minutes, or until well browned on top. Serve with marinara sauce.
EACH SERVING: ABOUT 485 CALORIES, 25G PROTEIN, 59G CARBOHYDRATE, 16G TOTAL FAT (7G SATURATED), 4G FIBER, 1,210MG SODIUM.
TIP
Clean out the fridge at the end of the week by making leftover calzones. Mix up this traditional recipe with leftover vegetables and meat instead of ricotta, spinach, and sausage.
Rye-Crusted Pork Chops &
APPLE SLAW
Use leftover rye bread to create an incredibly flavorful coating for these tasty pork chops.
ACTIVE TIME: 10 MINUTES TOTAL TIME: 25 MINUTES
MAKES: 6 SERVINGS
1 tablespoon olive oil
3 slices rye bread
6 bone-in pork chops
Salt
Freshly ground black pepper
6 teaspoons Dijon mustard
2 tablespoons butter
½ head red cabbage
1 Granny Smith apple
¼ cup red wine vinegar
1 Preheat oven to 425°F. In a food processor, pulse oil and torn rye bread into fine crumbs.
2 Season pork chops with ½ teaspoon each salt and pepper. Arrange the pork chops on an oiled rimmed baking sheet. Top each pork chop with 1 teaspoon Dijon and then press rye crumbs on top. Roast in the oven for 14 to 16 minutes, or until cooked through (145°F).
3 Meanwhile, in large skillet, heat butter on medium-high. When butter has melted, add red cabbage, apple, ¼ cup water, red wine vinegar, and ¼ teaspoon salt to the pan. Heat the cabbage mixture until simmering. Then cover and cook for 10 minutes, or until wilted and soft.
EACH SERVING: ABOUT 355 CALORIES, 26G PROTEIN, 16G CARBOHYDRATE, 20G TOTAL FAT (8G SATURATED), 3G FIBER, 605MG SODIUM.
Roast Pork
WITH WINTER VEGGIES
No need to peel the sweet potatoes for this recipe—just scrub!
ACTIVE TIME: 10 MINUTES TOTAL TIME: 30 MINUTES
MAKES: 4 SERVINGS
1¼ pounds pork tenderloin
2 tablespoons tomato paste
2 tablespoons fennel seeds
Salt
Freshly ground black pepper
3 medium sweet potatoes
2 tablespoons vegetable oil
1 tablespoon olive oil
2 clove garlic
2 bunches Swiss chard
1 (14-ounce) can no-salt-added white beans
1 Preheat oven to 450°F. Place pork tenderloin on a large rimmed baking sheet. Brush tomato paste on pork tenderloin and season with fennel seeds, ½ teaspoon salt, and 2 teaspoons pepper.
2 Toss sweet potatoes with vegetable oil; add to baking sheet. Roast pork tenderloin and potatoes in the oven for 25 minutes, or until pork is cooked through (145°F).
3 Meanwhile, in 5-quart saucepot, heat oil on medium. Add garlic and cook 1 minute, constantly stirring. When garlic is fragrant, add Swiss chard and ⅛ teaspoon salt. Continue to stir while cooking for 7 minutes, or until crisp-tender. Then add no-salt-added white beans. Serve Swiss chard with pork and potatoes.
EACH SERVING: ABOUT 450 CALORIES, 37G PROTEIN, 41G CARBOHYDRATE, 16G TOTAL FAT (2G SATURATED), 11G FIBER, 865MG SODIUM.
TIP
Swiss chard is a nutritional powerhouse. It is an excellent source of vitamins, minerals, and dietary fiber.
Roast Pork & Sweet Potatoes
WITH SPICY CABBAGE
This down-home pork tenderloin dinner is a simple dinner solution for a busy weeknight.
ACTIVE TIME: 10 MINUTES TOTAL TIME: 55 MINUTES
MAKES: 4 SERVINGS
2½ pounds sweet potatoes cut into ½-inch chunks
Olive oil
Salt
1½ pounds pork tenderloin
Freshly ground black pepper
¼ cup barbecue sauce
½ medium head red cabbage, thinly sliced
4 green onions, thinly sliced
1 jalapeño, thinly sliced
¼ cup cider vinegar
1 Preheat oven to 450°F. On baking sheet, toss sweet potatoes with 1 tablespoon oil and ¼ teaspoon salt; roast in the oven for 30 minutes.
2 In a 12-inch skillet, heat 1 tablespoon oil on medium-high. Season pork tenderloin with ¼ teaspoon each salt and pepper. Brown pork on all sides; transfer to baking sheet with potatoes. Brush pork with barbecue sauce. Roast in the oven for 16 minutes, or until cooked through (145°F).
3 To same skillet on medium, add red cabbage, green onions, jalapeño, and ½ teaspoon salt. Cook 12 minutes, or until cabbage is tender, stirring. Stir in cider vinegar.
4 Serve pork with potatoes and cabbage.
EACH SERVING: ABOUT 450 CALORIES, 34G PROTEIN, 52G CARBOHYDRATE, 12G TOTAL FAT (3G SATURATED), 10G FIBER, 910MG SODIUM.
TIP
Want to know what to do with the extra cabbage? Pickle it! Heat 1½ cups distilled white vinegar with 1 cup water, 3 tablespoons sugar, and 2 tablespoons salt. Pour it over shredded cabbage and refrigerate for a day. It’ll keep for two weeks.
Pork Tenderloin
WITH MELON SALSA
Melon and citrus tossed in chili powder add fruity and spicy flavors to an earthy cut of meat.
ACTIVE TIME: 10 MINUTES TOTAL TIME: 25 MINUTES
MAKES: 4 SERVINGS
1¼ pounds pork tenderloin
1 tablespoon olive oil
Salt
2 cups finely chopped cantaloupe
¼ cup fresh cilantro, finely chopped
¼ cup orange segments
2 tablespoons lime juice
½ teaspoon chili powder
Mixed greens, for serving
1 Preheat oven to 450°F. On a baking sheet, brush pork tenderloin with olive oil; season with ¼ teaspoon salt. Roast for 30 minutes, or until cooked through (145°F).
2 Combine cantaloupe, cilantro, orange segments, lime juice, chili powder, and ¼ teaspoon salt.
3 Slice pork and serve over mixed greens topped with melon salsa.
EACH SERVING: ABOUT 220 CALORIES, 28G PROTEIN, 10G CARBOHYDRATE, 7G TOTAL FAT (2G SATURATED), 1G FIBER, 410MG SODIUM.
Pork Tenderloin
WITH ROASTED-LEMON ORZO
This pork dinner pairs well with a glass of Chardonnay.
ACTIVE TIME: 10 MINUTES TOTAL TIME: 30 MINUTES
MAKES: 6 SERVINGS
2 lemons, halved and thinly sliced
2 pounds pork tenderloin
Olive oil
Salt
Freshly ground black pepper
2 cloves garlic, chopped
2 bunches Swiss chard, chopped
1 pound orzo, cooked
1 Preheat oven to 450°F. Line a baking sheet with parchment paper. Toss lemons and pork with 2 teaspoons oil. Arrange pork tenderloin on baking sheet with lemons. Sprinkle pork with ½ teaspoon each salt and pepper. Roast in the oven for 30 minutes, or until cooked through (145°F).
2 In large saucepot, heat 2 teaspoons oil on medium; cook garlic for 2 minutes. When garlic is fragrant, add Swiss chard. Cover the pot and cook 7 minutes, or until tender. Toss chard with orzo and roasted lemon slices. Serve the orzo with the pork.
EACH SERVING: ABOUT 510 CALORIES, 41G PROTEIN, 63G CARBOHYDRATE, 11G TOTAL FAT (2G SATURATED), 5G FIBER, 505MG SODIUM.
