This meal fits into any meal plan. It's 245 calories, 23 grams of protein 24 grams of carbs and 6 grams of fat. You'll prepare enough for 5 meals which you can have for lunch or dinner. Pork is an excellent source of protein in your diet as well.
Pork Red Pepper/Onion (3.5 oz) 37 calories per serving and 130 calories per meal
Yields: 14 servings
Each serving has: 1 oz
For your nutrition plan you should have: 3.5 Servings
Ingredients: 2 x 1 teaspoon - ground cumin, 1 x 1 teaspoon - olive oil, 0.25 x 1 cup - cilantro, chopped
12 x 1 oz - boneless pork tenderloin, 2 x 1 tablespoon, chopped - scallion, 2 x 1 teaspoon - red wine vinegar, 0.5 x 1 cup, chopped - pepper, 0.5 x 1 cup, chopped - onions
Preparation Instructions:
Wash and dry pork. Cut into strips. Add oil to skillet and saute pork in the hot skillet until brown on both sides. Do not overcook or meat will become tough. Remove pork and set aside. Saute onion and pepper in same skillet with cumin. Cook about 10 minutes or until soft. Lower heat, add vinegar to skillet, stir well. Return pork to pan and stir to mix well. When pork and vegetables are done, sprinkle with chopped cilantro and scallions and serve. Prep time: 10 min. Cook time: 20 min.
Canned Sauerkraut (3.5 oz.) 6 calories per serving and 21 calories per meal
Yields: 5 servings
Each serving has: 1 oz
For your nutrition plan you should have: 3.5 Servings
Ingredients: 1 x 1 cup - sauerkraut, canned
Preparation Instructions: Open can and serve. Prep time: 1 min.
Potato Egg Salad (3.5 oz) 27 calories per serving and 94.5 calories per meal.
Yields: 14 servings
Each serving has: 1 oz
For your nutrition plan you should have: 3.5 Servings
Ingredients: 1 x 1 medium stalk (7-1/2" - 8" long) - celery, 0.25 x 1 cup, chopped - onions, 1 x 1 large egg - eggs, 1 x 1 tablespoon - mayonnaise, 2 x 1 medium (2-1/4" to 3" dia, raw) - potatoes, 0.5 x 1 tablespoon - honey, 1 x 1 teaspoon - yellow mustard, 0.25 x 1 cup (8 fl oz) - plain nonfat yogurt
Preparation Instructions:
Boil whole egg fully immersed in water in a covered pot for 8 minutes and then place under cold water for 3 more minutes. Boil potatoes for 15-20 minutes until tender; cool. Peel potatoes and cut into cubes. Dice egg and other vegetables. In a large bowl, mix cubed potatoes, eggs, celery and onion. In small bowl or blender, mix yogurt, mayonnaise, honey and mustard. Add to the potatoes; mix well and serve. Prep time: 5 min. Cook time: 15 min.
