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Healthy Eating

January 2012

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bowl of cherries

masheek2 in healthyndelish


Apple-Smoked Pork with Pear Salsa

Prep Time:20 min
Start to Finish:4 hr 20 min
makes:8 servings

Pear Salsa
1 1/2 cups chopped unpeeled pear (about 1 large)
2 tablespoons chopped green onions
2 tablespoons chopped fresh cilantro
2 tablespoons chopped hot yellow chile
2 teaspoons grated lemon peel
2 tablespoons lemon juice
1/2 teaspoon salt

4 cups apple wood chips
2 pork tenderloins (about 1 lb each)
1 teaspoon garlic salt
1 small onion, cut into 1/4-inch slices

1. Make Pear Salsa - In small glass or plastic bowl, mix all ingredients. Cover and refrigerate 1 hour.
2. In large bowl, cover wood chips with water; soak 30 minutes.
3. Drain wood chips. Prepare and heat smoker using wood chips and adding water to water pan following manufacturer’s directions.
4. Sprinkle pork with garlic salt. Make diagonal cuts across pork at 1-inch intervals to within 1/2 inch of bottom of pork. Insert onion pieces in cuts in pork.
5. Place pork on rack in smoker. Cover and smoke about 3 hours or until meat thermometer inserted in center of pork reads 160°F. If smoking stops, add additional wood chips through side door of smoker. Top pork with salsa.

Nutritional Information
1 serving: Calories 170 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 70mg; Sodium 320mg; Total Carbohydrate 5g (Dietary Fiber 1g, Sugars 4g); Protein 26g Percent Daily Value*: Vitamin A 0%; Vitamin C 6%; Calcium 0%; Iron 8% Exchanges: 0 Other Carbohydrate; 0 Vegetable; 4 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 1/2

Pear-Ginger Scones

Prep Time:10 min
Start to Finish:30 min
makes:12 scones

3/4 cup original bran cereal
1 1/2 cups all-purpose flour
1/3 cup sugar
2 1/2 teaspoons baking powder
1/2 teaspoon ground ginger
1/3 cup firm margarine or butter
1/2 cup chopped pear
2 egg whites, beaten
4 to 5 tablespoons milk

1. Heat oven to 400°F. Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor).
2. In medium bowl, stir together flour, sugar, baking powder and ginger; cut in margarine with fork until mixture looks like fine crumbs. Stir in cereal. Stir in pear, egg whites and just enough milk so dough leaves side of bowl.
3. Place dough on lightly floured surface. Knead lightly 10 times. Roll 1/2 inch thick. Cut dough with 3-inch cutter dipped in flour. (Or roll dough into circle, 1/2 inch thick, and cut into 12 wedges with knife dipped in flour.) Place about 1 inch apart on ungreased cookie sheet. Brush with milk.
4. Bake about 16 minutes or until golden. Immediately remove from cookie sheet; serve warm.
High Altitude (3500-6500 ft): Decrease baking powder to 2 teaspoons. Bake about 14 minutes.

Nutritional Information
1 Scone: Calories 150 (Calories from Fat 50); Total Fat 5g (Saturated Fat 1g, Trans Fat 1 1/2g); Cholesterol 0mg; Sodium 190mg; Total Carbohydrate 22g (Dietary Fiber 2g, Sugars 7g); Protein 2g Percent Daily Value*: Vitamin A 6%; Vitamin C 0%; Calcium 8%; Iron 8% Exchanges: 1 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 1 Fat Carbohydrate Choices: 1 1/2

Ginger-Pear Muffins

Prep Time:20 min
Start to Finish:40 min
makes:15 Servings

11/4 cups all-purpose flour
3/4 cup packed brown sugar
1 tablespoon baking powder
1/2 teaspoon ground ginger
1/4 teaspoon salt
1 cup chopped pear
1 cup bran cereal
1 cup fat-free milk
1/4 cup refrigerated or frozen egg product, thawed
1/4 cup cooking oil
2 tablespoons finely chopped almonds
1 recipe Ginger-Cream Spread (below)

1. Preheat oven to 400ºF. In a large bowl, stir together flour, brown sugar, baking powder, ginger, and salt. Add pear, stirring to coat. Stir together cereal and milk; let stand 5 minutes. Stir egg product and oil into cereal mixture; add to pear mixture, stirring just until moistened.
2. Spray 14 to 16 muffin cups with nonstick cooking spray or line with paper bake cups. Spoon batter into cups, filling 3/4 full. Sprinkle with nuts. Bake for 18 to 20 minutes or until a toothpick inserted near centers comes out clean. Serve warm with Ginger-Cream Spread.
3. Ginger-Cream Spread: In a small bowl, combine 2/3 of an 8-ounce tub fat-free cream cheese, 1 tablespoon honey, and 1 tablespoon finely chopped crystallized ginger or 1/4 teaspoon ground ginger until mixed.

Nutritional Information
1 Serving: Calories 170 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 15mg; Sodium 160mg; Total Carbohydrate 29g (Dietary Fiber 3g, Sugars 16g); Protein 4g Percent Daily Value*: Vitamin A 2%; Vitamin C 2%; Calcium 10%; Iron 8% Exchanges: 1 Starch; 1 Other Carbohydrate; 0 Vegetable; 1 Fat Carbohydrate Choices: 2

Blue Cheese and Pear Triangles

Prep Time:10 min
Start to Finish:15 min
makes:24 appetizers

12 slices pumpernickel cocktail bread, cut diagonally in half
3 tablespoons fat-free mayonnaise or salad dressing
1 medium unpeeled red or green pear, thinly sliced and slices cut in half
2 tablespoons chopped drained roasted red bell peppers (from 7-ounce jar)
1/4 cup crumbled blue cheese
1/4 cup chopped walnuts
Fresh marjoram leaves or chopped fresh chives, if desired

1. Heat oven to 400°. Place bread on ungreased cookie sheet. Bake 4 to 5 minutes or until lightly toasted.
2. Spread mayonnaise over bread. Top with pear slices, bell pepper pieces, cheese, walnuts and marjoram. Serve immediately.

Nutritional Information
1 Appetizer: Calories 45 (Calories from Fat 15); Total Fat 1 1/2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 105mg; Total Carbohydrate 7g (Dietary Fiber 1g, Sugars 1g); Protein 1g Percent Daily Value*: Vitamin A 0%; Vitamin C 0%; Calcium 0%; Iron 0% Exchanges: 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable Carbohydrate Choices: 1/2