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)