Gourmet Dining on a 400-calorie Budget: Recipes

Pork Tenderloin with Apple Stuffing and Raspberry Glaze

6 Servings—2 oz. Pork w/ 4 oz. apple stuffing & Raspberry Sauce

Roast 2 hrs. 15 min @ 325˚F

Ingredients

• 1 Stalk Celery
• 2 Tbsp. chopped onion
• 1 ½ Tbsp. butter or margarine
• ½ cup tart red apples
• 1/8 tsp allspice
• ¼  tsp ground cardamom
• 4/5 cup dried bread cubes
• 14 oz. boneless double pork loin roast (tied)
• Dash salt
• Dash garlic powder

Directions

• Cook celery and onion in a large skillet w/margarine until tender, but not brown. Stir in chopped apple, allspice and cardamom. Cook uncovered for 10 minutes or until apple is tender, stirring occasionally. Transfer mixture to a large bowl.
• Add bread cubes to mix. Toss gently to coat bread, but don’t overmix. Set aside.
• Preheat oven to 325˚F.
• Untie Roast and separate in halves. Trim excess fat. Spoon about ½ apple stuffing mix over half the meat.
• Re-assemble roast. Tie with string to secure. Place on a wire rack in a large roasting pan. Sprinkle roast with salt, pepper and garlic powder.
• Roast stuffed meat uncovered in the preheated oven for 2 ¼ to 2 ¾ hours or until meat thermometer registers 160-170˚F.
• Let stand 10 minutes before slicing.
• 6 Servings- 1 Tbsp.

Raspberry Glaze

Ingredients

• 1/2 cups undrained frozen raspberries, thawed
• 1 Tbsp. red currant jelly
• 2 Tbsp. apricot juice
• 1 Tbsp. Sugar
• 1 Tbsp. cornstarch
• 1 Tbsp. cold water

Directions

• Combine raspberries, currant jelly, apricot nectar and sugar in a medium sauce pan.
• Cook and stir over medium heat until mixture just comes to a boil.
• Strain through a sieve. In the same sauce pan combine cornstarch and water. Stir in raspberry mixture.
• Cook and stir until thickened and bubbly. Cook and stir 2 minutes more.
• Nutrition facts per serving: 165 calories, 6 gm fat, 91 mg sodium, 12 gram Carbohydrate, 14 gram Protein.
• (1 Carb, 2 Meat)

Brown and Wild Rice Mix

6 Servings – 1/3 cup—45 minutes on stove top

Ingredients

• 1 tsp. Canola Oil
• 1 Shallots finely chopped
• 1 Garlic Clove, minced
• 1/3 cup Brown Rice
• 1/3 cup Wild Rice, rinsed
• 2 cups Vegetable Stock
• Dash Salt
• 1/8 tsp Crushed Red Pepper
• ½  cup Parsley chopped
• 1 tsp. Orange Zest

Directions

• In a large sauce pan over medium heat, heat the oil.
• Add shallots and garlic and cook, stirring until softened, about 3 minutes.
• Add the stock, salt and red pepper; bring to a boil.
• Reduce the heat and simmer, covered until the rice mixture is almost tender, about 30-40 minutes, but still chewy.
• Add orange zest and parsley; toss lightly.

Nutrition facts per 1/3 cup serving: 88 calories, 1 gm fat, 158 mg Sodium, 16 gram Carbohydrate, and 1 gram Protein.  (1 Carb)

Roasted Seasonal Vegetables

6 Servings- ½ cup
Roast 30 minutes in 450˚F oven

Ingredients:

• 1/2 lb. Red Skin Potatoes, sliced
• 1 cup Butternut Squash Cubes
• 1 Large Carrot, peeled and cut into ½” thick slices
• 1 Parsnip, peeled and cut into ½ “thick slices
• 2/3 cup Kale, rinsed and chopped
• 1 ½ Tsp. olive oil
• 1/2 tsp dried rosemary
• 1/2 clove garlic minced
• Salt (sparingly) and Pepper to taste

Directions

• Pre-heat oven to 450˚F.
• Lightly oil baking sheets.
• Combine the vegetables, olive oil, rosemary, garlic, salt/pepper to taste in a large bowl.
• Toss by hand to coat vegetables.
• Spread the mixture evenly onto baking sheets.
• In 450˚F oven, bake vegetables for 15 minutes.
• After 15 minutes, stir vegetables and return to oven.
• Bake an additional 15 minutes or until vegetables are tender and brown.

Nutrition Facts per ½ cup:  83 calories, 0.4 gm Fat, 42 mg Na, 15 gm Carbohydrate, 2 gm Protein.

(1 Carb -Starchy Vegetable)

Pumpkin Cheesecake Bites

6 servings – 2 cheesecake bites per serving

Ingredients

• 6 Gingersnap cookies (2”diameter)
• 3 oz. fat-free cream cheese, softened
• 1 cup Skim milk
• 1/2 package cheesecake flavored fat-free instant pudding mix (sugar free if available)
• 1/2 package pumpkin flavored fat-free instant pudding mix (sugar free if available)

Directions

• Line mini-muffin cups with paper liners. Break gingersnaps into pieces; process in food processor to make about ½ cup fine crumbs.
• Place 1 tsp crumbs in each paper liner.
• Beat cream cheese in medium bowl with electric mixer at low speed until smooth.
• Add pudding mixes and milk. Beat at high speed 2 minutes or until smooth and creamy. Spoon 1 ½ Tbsp. cream cheese mixture into each paper liner. Place bites in refrigerator to chill until served.

Nutrition Facts per 2 bites: 85 calories, 1 gram fat, 305 mg Sodium, 18 gram Carbohydrate,  4 gram Protein. (1 Carb)