The Everyday DASH Diet Cookbook (18 page)

Pork Tenderloin with Easy BBQ Sauce

With this simple recipe, you can enjoy the down-home flavor of barbecue without an overload of fat and calories. The tenderloin is browned first on the stove to develop flavor, then finished in the oven with a tangy glaze. (Be sure your skillet has an ovenproof handle.) If you really like spicy food, substitute a minced chipotle chili for the chili powder and liquid smoke. Serve this with Sweet Potato Steak Fries and Apple Coleslaw with Buttermilk Dressing (
here
and
here
) for a country-style feast.

MAKES 6 SERVINGS

1½ pounds pork tenderloin, sinew and excess fat trimmed

1 teaspoon kosher salt

½ teaspoon freshly ground black pepper

1 tablespoon canola oil

2 tablespoons all-fruit peach spread

2 tablespoons no-salt-added tomato ketchup

1 tablespoon cider vinegar

1 teaspoon chili powder

½ teaspoon hickory liquid smoke flavoring (optional)

Preheat the oven to 350°F.

Season the pork with salt and pepper. Fold the thin ends of the tenderloin and tie them down with kitchen twine so the meat is evenly thick. Heat the oil in a large nonstick skillet with an ovenproof handle over medium heat. Add the tenderloin and cook, turning occasionally, until browned on all sides, about 5 minutes.

In a small bowl, mix the peach spread, ketchup, vinegar, chili powder, and liquid smoke (if using). Spread over the tenderloin. Transfer the skillet with the tenderloin to the oven and bake until an instant-read thermometer inserted in the center of the tenderloin reads 145°F, 12 to 15 minutes. Transfer the pork to a carving board and let stand for 5 minutes.

Remove the strings and cut the tenderloin crosswise into ½-inch-thick slices. Arrange on dinner plates and pour any carving juices on top. Serve hot.

NUTRITIONAL ANALYSIS

(1 serving: 4 ounces) 196 calories, 29 g protein, 6 g carbohydrates, 6 g fat, 0 g fiber, 88 mg cholesterol, 475 mg sodium, 579 mg potassium. Food groups: 4 ounces meat.

Grilled Pork and Vegetable Souvlaki with Oregano-Lemon Marinade

Souvlaki is the Greek version of shish kebab, and it is often made with lean pork. The marinade uses pureed onions and garlic to create a mixture that clings to the meat and delivers lots of flavor with every bite. You can grill the souvlaki on an outdoor grill over direct medium heat, if you wish. Chopped Greek Salad (
here
) will round out the meal.

MAKES 6 SERVINGS

Marinade

½ cup coarsely chopped yellow onion

2 tablespoons fresh lemon juice

2 tablespoons olive oil, preferably extra-virgin

2 teaspoons dried oregano

2 garlic cloves, crushed under a knife and peeled

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Souvlaki

1½ pounds center-cut pork loin, trimmed, and cut into eighteen 1½-inch pieces

1 medium red onion, peeled and cut into twelve 1½-inch pieces

1 large zucchini, trimmed, cut lengthwise and then crosswise into 12 pieces

Olive oil in a pump sprayer

Lemon wedges, for serving

To make the marinade: Puree the onion, lemon juice, oil, oregano, garlic, salt, and pepper together in a blender. Pour into a large zippered plastic bag.

To make the souvlaki: Add the pork to the bag and toss to coat with the marinade. Close the bag and refrigerate for at least 2 hours and up to 8 hours.

Position the broiler rack about 4 inches from the source of heat and preheat the broiler.

Have ready six metal kebab skewers. Remove the pork from the marinade, letting the marinade cling to the meat. Thread 3 pork pieces, 2 red onion pieces, and 2 zucchini pieces on each of six metal skewers, alternating the ingredients without packing them closely together. Spray the vegetables with oil.

Spray the broiler rack lightly with oil. Broil the souvlaki, turning occasionally, until the pork is lightly browned and is only barely pink when pierced with the tip of a small, sharp knife, 8 to 10 minutes. Remove from the broiler and let stand for 3 minutes. Serve hot with lemon wedges.

NUTRITIONAL ANALYSIS

(1 serving) 208 calories, 26 g protein, 8 g carbohydrates, 8 g fat, 2 g fiber, 73 mg cholesterol, 116 mg sodium, 697 mg potassium. Food groups: 3 ounces meat, 1 vegetable.

Kebab Skewers

Inexpensive metal kebab skewers are available at every supermarket. They are much easier to use than disposable bamboo skewers, which must be soaked before using and seem to burn under the broiler’s heat no matter how long they are soaked. If you must use bamboo skewers, wrap the exposed ends of the skewers with aluminum foil to discourage scorching.

Pomegranate-Marinated Leg of Lamb

This lamb has an unusual marinade created from bottled pomegranate juice and other Mediterranean flavors. Because the marinade won’t penetrate more than an eighth of an inch into the meat no matter how long it is soaked, an hour is sufficient. Cook it outside on the grill over direct medium heat when the weather cooperates.

MAKES 6 SERVINGS

Marinade

½ cup bottled pomegranate juice

½ cup hearty red wine, such as Shiraz

1 teaspoon ground cumin

1 teaspoon dried oregano

½ teaspoon crushed hot red pepper

3 cloves garlic, minced

Lamb

1¾ pounds boneless leg of lamb, butterflied and surface fat trimmed

½ teaspoon kosher salt

Olive oil in a pump sprayer

To make the marinade: In a medium bowl, whisk together the pomegranate juice, wine, cumin, oregano, hot pepper, and garlic. Transfer to a large zippered plastic bag.

To prepare the lamb: Add the lamb to the bag, press out the air, and close the bag. Refrigerate, turning occasionally, for at least 1 hour and no longer than 8 hours.

Position a broiler rack about 8 inches from the source of heat and preheat the broiler.

Remove the lamb from the marinade, letting the excess marinade drip off. Blot with paper towels, but do not dry completely. Season with the salt. Spray the broiler rack with oil. Place the lamb on the rack and broil, turning occasionally, until browned and an instant-read thermometer inserted in the thickest part of the lamb reads 130°F for medium-rare, about 20 minutes. Transfer to a carving board and let stand for 5 minutes.

Cut the lamb across the grain into thin slices. Transfer to a platter and pour the carving juices on top. Serve hot.

NUTRITIONAL ANALYSIS

(1 serving) 273 calories, 31 g protein, 0 g carbohydrates, 15 g fat, 0 g fiber, 91 mg cholesterol, 219 mg sodium, 438 mg potassium. Food groups: 4 ounces meat.

Poultry

Basic Roast Chicken Breast

Classic Poached Chicken

Chicken Mediterranean with Artichokes and Rosemary

Chinese Chicken with Bok Choy and Garlic

Chicken with Mushroom Cacciatore Sauce

Mexican Chicken Breast with Tomatillo Salsa

Chicken and Apple Curry

“Moo Shu” Chicken and Vegetable Wraps

Roast Turkey Breast with Root Vegetables, Lemon, and Garlic Cloves

Turkey Cutlets with Lemon and Basil Sauce

Sloppy Toms

Turkey-Spinach Meatballs with Tomato Sauce

Cajun Turkey Burgers with Pickled Red Onions

Turkey Mini Meat Loaf with Dijon Glaze

Lean poultry cuts (boneless, skinless chicken breast, turkey cutlets, and ground turkey) seem to be mainstays in every diet, and they certainly have their places. But without careful cooking, they can end up unappealingly dry and flavorless. My goal here is to show you how to cook the poultry correctly so you can truly enjoy it. (The main culprit is overcooking.)
As with red meat, I think sautéing in a nonstick skillet and then topping the chicken with a wonderful sauce loaded with vegetables is the best way to go. Here are a number of satisfying poultry recipes that are bound to become family favorites.