Simple Grilled Chicken Breasts
Spicy Honey-Brushed Chicken Breast
Pork Tenderloin with Caraway Sauerkraut
Grill more chicken than you can eat when you make this recipe. Seal the leftovers in plastic containers; they’re perfect to use in salads and soups throughout your week.
Low-calorie, Low-fat, Low-carb, Lactose-free
INGREDIENTS | SERVES 6
6 boneless, skinless chicken breasts
½ teaspoon all-purpose seasoning
1. Trim visible fat from chicken breasts.
2. Sprinkle chicken with all-purpose seasoning.
3. Coat skillet with nonstick spray.
4. Place chicken in skillet and cook on medium heat for 12 to 15 minutes or until internal temperature of chicken is 165°F or juices run clear when pricked.
PER SERVING Calories: 130 | Fat: 1 g | Protein: 27 g | Sodium: 97 mg | Carbohydrates: 0 g | Fiber: 0 g
This easy recipe can be doubled to serve six. You could also add a chopped apple or some sliced mushrooms.
High-fiber
INGREDIENTS | SERVES 3
1 (8-ounce) box instant couscous
½ teaspoon cinnamon
1 cup diced cooked turkey 1 (15-ounce) can garbanzo beans, drained
⅓ cup raisins
½ cup low-fat plain yogurt
⅛ teaspoon pepper
1. In a medium saucepan, cook the couscous according to package directions, adding the cinnamon at the start of cooking.
2. When the couscous is done, stir in the turkey, garbanzos, raisins, yogurt, and pepper. Cook over low heat, stirring constantly, until hot, about 4 to 5 minutes. Serve immediately.
Per Serving Calories: 494 | Fat: 5 g | Protein: 24 g | Sodium: 292 mg | Carbohydrates: 47 g | Fiber: 9 g
These simple chicken breasts are great on their own or included in a main dish.
Low-calorie, Low-fat, Low-carb, Lactose-free
ingredients | SERVES 6
6 boneless, skinless chicken breasts
½ tablespoon olive oil
1 clove fresh garlic, minced
½ teaspoon all-purpose seasoning
2 teaspoons balsamic vinegar
2 tablespoons lemon juice
1 cup red cooking wine
1 teaspoon rosemary
1 cup tomatoes, diced
¼ teaspoon black pepper
Rosemary: Ancient Brain Food
According to the ancient Greeks, rosemary was believed to enhance intelligence and memory. It wasn’t uncommon to see Greek students wearing this spice in their hair to help them excel in school. Keep this in mind as you study for your next exam!
1. Coat a large skillet with nonstick spray. Place chicken on skillet, being careful not to crowd the meat.
2. In a separate bowl, mix remaining ingredients. Pour mixture over chicken.
3. Cook on medium high for 10 to 12 minutes, turn chicken, and simmer for 8 minutes.
PER SERVING Calories: 177 | Fat: 3 g | Protein: 28 g | Sodium: 125 mg | Carbohydrates: 3 g | Fiber: 0 g
This chicken breast is delicious accompanied by rice or vegetables, on a sandwich, or even chopped up in a salad.
Low-calorie, Low-fat, Lactose-free
ingredients | SERVES 6
½ tablespoon olive oil
1 clove fresh garlic, minced
½ teaspoon all-purpose seasoning
3 teaspoons chili powder
1 teaspoon cumin
1 teaspoon paprika
½ teaspoon red pepper
½ cup honey
1 tablespoon cider vinegar
6 boneless, skinless chicken breasts
1. Mix all ingredients except chicken in a large bowl. Add chicken to mixture and coat each breast well on each side.
2. Spray a skillet with nonstick spray. Add chicken to skillet and cook over medium heat for 6 to 8 minutes on each side.
PER SERVING Calories: 233 | Fat: 3 g | Protein: 28 g | Sodium: 112 mg | Carbohydrates: 25 g | Fiber: 1 g
This recipe may surprise you and everyone you serve it to. Sweet chicken sounds strange, but it is guaranteed to please.
Low-fat, Lactose-free
ingredients | SERVES 4
4 boneless, skinless chicken breasts, trimmed of fat and cut into chunks
1 cup Egg Beaters
2 cups frosted flakes cereal, crumbled
1 tablespoon Splenda
Not Just Kid Food
Chicken nuggets may sound like kid food, but they’re a great snack or light meal for folks of any age. Try this easy recipe and see for yourself!
1. Preheat oven to 400°F.
2. Coat chicken chunks in Egg Beaters.
3. Roll coated chicken in frosted flakes until covered.
4. Place chicken on 2 large cookie sheets and sprinkle with Splenda.
5. Bake for 20 minutes or until internal temperature reaches 165°F.
Per S erving Calories: 360 | Fat: 2 g | Protein: 32 g | Sodium: 392 mg | Carbohydrates: 55 g | Fiber: 1 g
Thai food traditionally combines a variety of sweet and fiery flavors. This particular dish combines the sweetness of coconut milk with the spice of hot sauce.
Low-calorie, Low-carb, Lactose-free
INGREDIENTS | SERVES 6
½ tablespoon olive oil
1 clove fresh garlic, minced
6 boneless, skinless chicken breasts, cut in chunks
½ teaspoon all-purpose seasoning
2 tablespoons cornstarch
1 teaspoon ground ginger
2 tablespoons hoisin sauce
½ cup coconut milk
1 tablespoon hot sauce
1 tablespoon sugar or Splenda
1 tablespoon lemon juice
1 cup onions, sliced
3 tablespoons cilantro
1. Heat olive oil in a large skillet over medium heat. Sauté garlic for 1 to 2 minutes until garlic is fragrant but not brown.
2. Add chicken to skillet and sauté for 5 minutes.
3. In a separate bowl, mix all-purpose seasoning, cornstarch, ginger, hoisin sauce, coconut milk, hot sauce, sugar, and lemon juice. Blend well.
4. Add mixture to chicken. Cook for 10 minutes.
5. Add onions and cilantro and simmer for 8 to 10 minutes or until sauce thickens.
PER SERVING Calories: 224 | Fat: 8 g | Protein: 28 g | Sodium: 255 mg | Carbohydrates: 10 g | Fiber: 1 g
This is a great, hearty meal for an evening with friends. They’ll be impressed with your knowledge of international cuisine!
Low-calorie, Low-fat, Low-carb
INGREDIENTS | SERVES 6
½ tablespoon olive oil
1 clove fresh garlic, minced
6 boneless, skinless chicken breasts, cut in chunks
½ teaspoon all-purpose seasoning
1 cup bell peppers, diced
1 cup white onions, diced
1 cup chicken broth
1 tablespoon paprika
½ teaspoon chili powder
¼ cup tomato paste
1 cup fat-free sour cream
What Is Paprikas?
Paprikas is a Hungarian dish made with diced meat and covered with a sauce made with paprika. Paprika is a spice made from the grinding of dried peppers (for example, bell peppers or chili peppers). The seasoning is used in many cuisines to add color and flavor to dishes.
1. Spray skillet with nonstick spray. Add olive oil, garlic, and chicken chunks to skillet. Sauté on medium high for 5 minutes, stirring often.
2. Add remaining ingredients except sour cream to skillet. Cook for 5 minutes.
3. Add sour cream, stirring well, and simmer for 5 to 8 minutes.
PER SERVING Calories: 202 | Fat: 3 g | Protein: 32 g | Sodium: 343 mg | Carbohydrates: 11 g | Fiber: 2 g
Turkey tenderloins are quite low in fat and are also tender when properly cooked. Serve this dish with couscous or rice to soak up the sauce.
Low-fat, Lactose-free
ingredients | SERVES 4
1 tablespoon olive oil
2 shallots, minced
1 turkey tenderloin, cubed
½ teaspoon salt
⅛ teaspoon white pepper
2 tablespoons flour
½ teaspoon dried thyme leaves
3 tablespoons lime juice
1 cup apple juice
2 tablespoons cornstarch
½ cup fat-free chicken broth
Lime with Turkey?
It may sound like a strange pairing, but lime with turkey is a great flavor combination. With only 3 tablespoons of lime juice, the lime flavor in this recipe is subtle. Give it a try. You may be pleasantly surprised!
1. Heat olive oil in large skillet over medium heat. Cook shallots for 2 to 3 minutes, stirring frequently. Sprinkle turkey with salt, pepper, and flour. Add turkey to skillet and cook, turning to brown evenly, until tender and juices run clear when a piece is pierced, about 8 to 10 minutes.
2. In a small bowl combine thyme, lime juice, apple juice, cornstarch, and broth. Add to skillet; cook and stir over medium heat until thickened and bubbly, about 3 to 4 minutes. Serve immediately.
PER SERVING Calories: 202 | Fat: 2 g | Protein: 22 g | Sodium: 398 mg | Carbohydrates: 18 g | Fiber: 1 g
Sweet and sour is an excellent flavor combination to use in low-fat cooking because the main ingredients are fat-free. These tender and juicy burgers are really delicious.
Lactose-free
INGREDIENTS | SERVES 4
1 tablespoon soy sauce
1 tablespoon honey
1 tablespoon apple cider vinegar
¼ cup dried bread crumbs
1 pound ground turkey breast
¼ cup chopped green onions
¼ cup chili sauce
6 hamburger buns, split
6 slices canned pineapple, drained
6 butter lettuce leaves
Great Ground Turkey
When you buy ground turkey, look for an evenly colored product that has very little liquid in the package. If there is a lot of liquid, the meat will be dry when cooked. Ground turkey freezes very well, so purchase a lot when there’s a sale. You can also grind your own turkey in a food processor using the pulse function.
1. In a medium bowl, combine soy sauce, honey, vinegar, and bread crumbs until blended. Add ground turkey and green onions and mix well. Shape into 4 patties.
2. In a nonstick skillet over medium heat, fry patties, turning once, until done, about 8 to 10 minutes. To serve, spread chili sauce on hamburger buns and top with a patty, pineapple ring, and lettuce. Top with half of the bun and serve immediately.
PER SERVING Calories: 358 | Fat: 9 g | Protein: 25 g | Sodium: 404 mg | Carbohydrates: 45 g | Fiber: 3 g
This is a great variation on the basic pork chops you might’ve eaten as a kid.
Low-carb, Lactose-free
ingredients | SERVES 4
4 boneless pork chops
¼ teaspoon salt
¼⅛ teaspoon pepper
1 tablespoon olive oil
¼ cup fat-free chicken broth
3 tablespoons raspberry vinegar
1 tablespoon low-sodium soy sauce
⅓ cup seedless raspberry jam
1 cup fresh raspberries
Raspberries and Pork?
Don’t balk! Raspberries have a wonderful sweet and tart flavor that complements the meaty tenderness of the pork chops in this recipe. In fact, lots of fruit flavors go well with pork, such as cranberry and currant. Try different variations to see which one you like best.
1. Sprinkle chops with salt and pepper. Heat olive oil in medium skillet over medium heat. Add chops; brown well on both sides, turning once, about 6 to 7 minutes total.
2. Add chicken broth, vinegar, and soy sauce to pan. Bring to a boil, then cover pan, reduce heat to low, and simmer for 10 minutes.
3. Uncover pan and remove pork. Add jam to sauce in pan and stir to blend. Return pork to pan and simmer for 2 to 4 minutes longer or until pork is just cooked and still slightly pink in center. Sprinkle with raspberries and serve immediately.
PER SERVING Calories: 284 | Fat: 9 g | Protein: 29 g | Sodium: 435 mg | Carbohydrates: 9 g | Fiber: 1 g
This is a healthy take on the classic combination of sweet-and-sour flavors found in Asian cuisine.
Lactose-free
INGREDIENTS | SERVES 8
2 pounds boneless pork loin chops
½ teaspoon salt
⅛ teaspoon pepper
1 (20-ounce) can pineapple tidbits
¼ cup brown sugar
½ cup apple cider vinegar
2 tablespoons reduced-sodium soy sauce
3 tablespoons ketchup
¼ teaspoon ground ginger
2 tablespoons cornstarch
1 tablespoon olive oil
1 cup sliced celery
1 red bell pepper, chopped
1 onion, chopped
1. Sprinkle pork with salt and pepper and cut into 1” cubes. Drain pineapple, reserving liquid. In a small bowl, combine 1 cup pineapple liquid with brown sugar, vinegar, soy sauce, ketchup, ginger, and cornstarch; mix well and set aside.
2. In a large skillet or wok, heat oil over medium heat and add pork; stir-fry until pork is browned, about 5 minutes; remove from skillet. Add celery, bell pepper, and onion; stir-fry until crisp-tender, about 5 minutes.
3. Return pork to skillet and stir-fry for 1 minute. Stir pineapple liquid mixture and add to skillet along with pineapple tidbits. Cook and stir until bubbly, then continue cooking, stirring frequently, until pork and vegetables are tender. Serve immediately with hot cooked brown rice.
PER SERVING Calories: 338 | Fat: 6 g | Protein: 25 g | Sodium: 500 mg | Carbohydrates: 26 g | Fiber: 1 g
This comforting meal is quick to prepare and satisfying after a long day of classes. It’ll even taste great the next day as leftovers.
ingredients | SERVES 6
1 pound boneless round steak
2 tablespoons olive oil
1 onion, chopped
1 (8-ounce) package sliced mushrooms
3 tablespoons tomato paste
3 tablespoons water
½ teaspoon basil leaves
1 tablespoon cornstarch
1 cup plain low-fat yogurt
¼ cup fat-free beef broth
3 cups hot cooked noodles
Terrific Tomato Paste
Tomato paste is an excellent ingredient to add lots of flavor to a dish without extra fat. If you can find tomato paste in a tube, just store it in the refrigerator and use it as you need it. If you can only find it in a can, remove the paste from the can and freeze it in a small freezer bag. Cut off what you need when you need it.
1. Trim off excess fat from the steak and slice against the grain into W” strips. In a large skillet, heat olive oil over medium heat. Add onion and mushrooms; cook and stir until tender, about 5 minutes.
2. Add beef and cook, stirring frequently, until browned, about 4 minutes longer.
3. Meanwhile, in small bowl combine tomato paste, water, basil, cornstarch, yogurt, and broth and mix with wire whisk until blended. Add to skillet and bring to a simmer. Simmer for 3 to 4 minutes or until sauce thickens. Serve immediately over hot cooked noodles.
Per Serving Calories: 359 | Fat: 11 g | Protein: 19 g | Sodium: 92 mg | Carbohydrates: 30 g | Fiber: 3 g
Cabbage is delicious when lightly cooked. It adds color, crunch, and fiber to this simple dish.
High-fiber, Lactose-free
INGREDIENTS | SERVES 4
¾ pound top round beef steak
½ cup orange juice
2 tablespoons hoisin sauce
2 tablespoons rice vinegar
1 tablespoon cornstarch
⅛ teaspoon cayenne pepper
1 tablespoon vegetable oil
1 tablespoon minced ginger root
1 onion, chopped
1 (10-ounce) package shredded cabbage
1½ cups shredded carrots
3 green onions, julienned
1. Trim excess fat from steak and cut into ⅛” × 3” strips against the grain. In a small bowl, combine orange juice, hoisin sauce, rice vinegar, cornstarch, and pepper and mix well; set aside.
2. In a large skillet, heat vegetable oil over medium-high heat. Add ginger root and onion; cook and stir for 3 to 4 minutes until onion is crisp-tender. Add beef and cook for 2 to 3 minutes or until browned. Remove beef and onion from skillet with slotted spoon and set aside.
3. Add cabbage, carrots, and green onion to skillet; stir-fry for 3 minutes. Stir orange juice mixture and add to skillet along with beef. Stir-fry until sauce thickens slightly and beef and vegetables are tender. Serve immediately over hot cooked rice.
PER SERVING Calories: 324 | Fat: 9 g | Protein: 22 g | Sodium: 236 mg | Carbohydrates: 32 g | Fiber: 5 g
You can use any quick-cooking vegetable in this super-fast recipe. Mushrooms, eggplant, or summer squash are delicious.
Lactose-free
ingredients | SERVES 8
¼ cup oyster sauce
2 teaspoons chili paste
½ cup low-fat beef broth
1 tablespoon peanut oil
2 onions, chopped
4 cloves garlic, minced
1 tablespoon minced fresh ginger root
1 pound lean round steak, thinly sliced
2 tomatoes, cubed
2 green bell peppers, sliced
2 cups chopped Chinese cabbage
4 cups cold cooked brown rice
¼ cup chopped peanuts
¼ cup chopped green onions
Stir-Fry It Up
It may take some time to prepare ingredients for stir-frying, but once the actual cooking starts, everything goes together quickly. It’s easiest to have all of the ingredients prepared and ready before you start cooking. It’s also important to use high heat and keep the food moving while it cooks.
1. In a small bowl, combine oyster sauce, chili paste, and beef broth; mix well. Prepare all ingredients.
2. In wok or large skillet, heat oil over high heat. Add onion, garlic, and ginger; stir-fry for 3 minutes. Add beef; stir-fry for 2 minutes until beef is browned.
3. Add tomatoes, bell peppers, and cabbage; stir-fry for 3 minutes longer. Stir oyster sauce mixture and add to skillet along with rice; stir-fry for 3 to 5 minutes or until hot.
4. Scoop onto serving plate, sprinkle with peanuts and green onions, and serve immediately.
PER SERVING Calories: 308 | Fat: 9 g | Protein: 23 g | Sodium: 334 mg | Carbohydrates: 42 g | Fiber: 3 g
The combination of seafood and beef is classic; who knew you could have it in a low-fat recipe?
Lactose-free
INGREDIENTS | SERVES 5
½ pound sirloin steak
2 tablespoons flour
¼ teaspoon salt Dash pepper
¼ pound medium shrimp, peeled
¼ pound scallops
1 tablespoon olive oil
4 cloves garlic, minced
1 cup fat-free chicken broth
1 (12-ounce) package radiatore pasta
1 cup chopped spinach leaves
6 dry-packed, sun-dried tomatoes, chopped
1 teaspoon dried basil leaves
1. Bring a large pot of water to a boil. Trim excess fat from meat; cut into W” slices across the grain. Combine flour, salt, and pepper on plate; toss with shrimp and scallops.
2. Heat olive oil in large skillet over medium heat. Add beef; stir-fry for 2 to 3 minutes until browned; remove to bowl.
3. Add shrimp and scallops to skillet; stir-fry until cooked, about 4 to 5 minutes; remove to bowl with beef. Add garlic and chicken broth to skillet; bring to a simmer; simmer until thickened, about 5 minutes. Cook pasta according to package directions until al dente.
4. Return beef, shrimp, and scallops to skillet along with spinach, tomatoes, and basil leaves; bring to a simmer. Drain pasta and add to skillet; cook and stir until mixed. Serve immediately.
PER SERVING Calories: 434 | Fat: 8 g | Protein: 26 g | Sodium: 337 mg | Carbohydrates: 45 g | Fiber: 3 g
This combination of seafood is reminiscent of a clam bake but is much easier to make.
Gluten-free, Low-fat
ingredients | SERVES 4
2 shallots, chopped
3 cloves garlic, minced
¼ cup dry white wine
½ teaspoon dried basil leaves
¼ teaspoon dried thyme leaves 12 raw sea scallops 8 large raw shrimp 8 clams, scrubbed 8 mussels, debearded 2 (6-ounce) frozen lobster tails, thawed, chopped
2 tomatoes, chopped
3 cups hot cooked brown rice
Why Louisiana?
The combination of rice and seafood is commonly found in Louisiana Creole cuisine, which is a melting pot that blends French, Spanish, Caribbean, Mediterranean, Indian, and African influences. For a taste of the real thing, take a trip to New Orleans for your next vacation!
1. In a large stock pot, combine shallots, garlic, and wine; bring to a simmer. Simmer until vegetables soften, about 5 minutes. Add basil and thyme.
2. Add seafood except lobster; cover and cook for 6 to 8 minutes, shaking pot frequently, until shrimp curl, scallops are opaque, and clams and mussels open. Discard any clams and mussels that do not open.
3. Remove cover and add lobster and tomato; cook and stir until lobster is hot, about 2 to 3 minutes longer. Serve over hot cooked rice.
PER SERVING Calories: 360 | Fat: 4 g | Protein: 26 g | Sodium: 429 mg | Carbohydrates: 30 g | Fiber: 2 g
For a stir-fry, make sure that you have all of the ingredients prepared before you start cooking since the cooking time is so short.
Gluten-free, Low-fat
INGREDIENTS | SERVES 4
1 pound bay scallops
1 tablespoon cornstarch
¼ teaspoon salt
⅛ teaspoon cayenne pepper
1 tablespoon olive oil
1 red onion, chopped
3 cloves garlic, minced
1 green bell pepper, chopped
1 red bell pepper, chopped
2 cups cold cooked white rice
3 tablespoons apple juice
1 tablespoon lemon juice
1. In a medium bowl, combine scallops with cornstarch, salt, and pepper; toss to coat. In a large skillet or wok, heat olive oil over medium-high heat.
2. Add onion and garlic; stir-fry for 2 minutes. Add scallop mixture and bell peppers; stir-fry until scallops are just cooked, about 4 to 5 minutes.
3. Add rice, then sprinkle with apple juice and lemon juice. Stir-fry until rice is heated through, about 2 to 4 minutes. Serve immediately.
PER SERVING Calories: 273 | Fat: 5 g | Protein: 26 g | Sodium: 334 mg | Carbohydrates: 36 g | Fiber: 2 g
Adding lots of vegetables to seafood not only enhances the flavor, it increases the nutrition of a dish and lowers the fat and cholesterol content.
Gluten-free, Low-fat, High-fiber, Lactose-free
INGREDIENTS | SERVES 6
1 tablespoon olive oil
1 onion, chopped
3 cloves garlic, minced
1 tablespoon curry powder
½ teaspoon cinnamon
1½ cups water
2 carrots, sliced
2 russet potatoes, peeled and cubed
1 zucchini, sliced
1 (14.5-ounce) can diced tomatoes
1 pound raw shrimp
4 cups hot cooked brown rice
Cooking with Curry
The flavors in curry powder are enhanced when they are heated, which is why the powder is often cooked in the first step of many Indian recipes. It’s still good when uncooked. You can buy curry powder in many blends, from hot to mild. Curry powder is a blend of spices, and each blend is usually unique to a particular area of India.
1. In a large skillet, heat oil over medium heat. Add onion and garlic; cook and stir until crisp-tender, about 4 minutes. Add curry powder and cinnamon; cook and stir for 1 minute longer.
2. Add water, carrots, and potatoes; bring to a simmer. Then reduce the heat to low, cover, and cook for 8 to 10 minutes or until carrots are crisp-tender. Add zucchini, tomatoes, and shrimp, cover again, and simmer for 5 to 8 minutes longer or until shrimp are pink.
3. Spoon rice onto individual plates and top with shrimp and vegetables; serve immediately.
PER SERVING Calories: 372 | Fat: 5 g | Protein: 23 g | Sodium: 164 mg | Carbohydrates: 45 g | Fiber: 5 g
Almonds contain lots of healthy monounsaturated fat. Just a few add great flavor and crunch to this classic recipe.
Low-carb
INGREDIENTS | SERVES 4
1 egg
¼ cup skim milk
½ cup dried bread crumbs
¼ cup ground almonds
1 teaspoon dried basil leaves
¼ teaspoon salt
½ teaspoon dried thyme leaves
1 pound sole filets
2 tablespoons lemon juice
1 tablespoon water
1 tablespoon butter, melted
¼ cup sliced almonds
3 green onions, chopped
Almonds of All Kinds
Almonds come in several types. Plain whole almonds come with the skin attached. Blanched almonds have had their skins removed. Sliced almonds are thinly sliced unblanched whole almonds. Slivered almonds are blanched almonds cut into little sticks. If a recipe calls for ground almonds, slivered almonds are the best choice; grind them in a food processor.
1. Preheat oven to 425°F. Line a baking sheet with parchment paper and set aside.
2. In shallow dish, combine egg and milk; beat until combined. On plate, combine bread crumbs, ground almonds, basil, salt, and thyme and mix well.
3. Dip the fish into the egg mixture, then in the crumb mixture to coat. Place on prepared baking sheet.
4. In a small bowl, combine lemon juice, water, and melted butter. Sprinkle over the fish. Sprinkle with sliced almonds. Bake for 8 to 10 minutes or until fish flakes easily when tested with fork. Sprinkle with green onions and serve immediately.
PER SERVING Calories: 300 | Fat: 12 g | Protein: 27 g | Sodium: 404 mg | Carbohydrates: 13 g | Fiber: 2 g
Caraway is a popular flavor in Scandinavian and Eastern European cooking. It is excellent with veal and pork. Tenderloin of pork is lean, moist, and delicious. It is very low in calories and a real treat with the sauerkraut.
Low-carb, Lactose-free
ingredients | SERVES 2
1 teaspoon olive oil
8 ounces pork tenderloin Salt and pepper to taste
1 teaspoon Wondra flour
2 medium red onions, chopped
¼ cup low-salt chicken broth
8 ounces sauerkraut, drained
1 teaspoon caraway seeds
1. Heat the oil in a frying pan over medium heat. Sprinkle the pork tenderloin with salt, pepper, and flour. Sauté the pork over medium heat for 4 minutes; turn the pork and add onions.
2. Continue to sauté until the pork is lightly browned on both sides and the onions have softened slightly.
3. Add the chicken broth, sauerkraut, and caraway seeds. Cover and simmer for 25 minutes. Pork should be pink.
PER SERVING Calories: 309 | Fat: 15 g | Protein: 36 g | Sodium: 98 mg | Carbohydrates: 4 g | Fiber: 1 g |