Sound Bites | Nutritious Nibbles

Nutritious Nibbles
    
The Suburban Chef
Want nutritious meals, but no time to shop or cook? Let the Suburban Chef get the job done for you! As seen on Fox 19, Barbie Hahn is your answer. See link below for more information and to contact.
www.thesuburbanchef.vpweb.com

Spicy Grilled Tenderloin w/ Sour Cream Sauce

This month's recipes are compliments of Sandy & Kit - inspirational 'foodies and great friends. Thanks for sharing!

June is a great time for grilling. If you want to avoid the usual high fat burgers or processed hot dogs, metts or brats, but still have a craving for red meat, try grilling beef or pork tenderloins. They are easier to grill (fewer pieces to turn & time), no need for buns or condiments and you get lots of flavor with fewer calories, fat and saturated fat. Here's a great recipe for your Father's Day celebration or to enjoy every now and then.

Ingredients:
1 - 2 lb beef tenderloin, trimmed or 2 - 1 lb pork tenderloins
2 tablespoons olive oil
Mexican Spice Rub (recipe follows)

Mexican Spice Rub (Rubs add lots of flavor without calories):
3 tablespoons powdered chili peppers (Ancho peppers are preferred)
1 tablespoon ground cumin
1 teaspoon ground oregano
1 teaspoon ground coriander
1 teaspoon garlic powder
1 teaspoon black pepper
1/4 - 1 teaspoon cayenne pepper (depending on your heat preference)
1/2 teaspoon ground cloves

Preparation:
  1. Preheat gas grill or prepare a charcoal fire in half of grill. Rub cooking oil on grill grates (use a paper towel & tongs to avoid burns).
  2. Brush olive oil on tenderloins, season tenderloin(s) with a generous amount of Mexican Spice Rub, pat spices into the beef or pork
  3. Sear tenderloin(s) on all sides to lock in juices, reduce heat or move meat to cool side of grill and continue cooking until meat thermometer reaches desired internal temperature:
    • Beef tenderloin can reach the desired temperature of 130° F (rare) - 160°F in 35 - 45 minutes
    • Pork Tenderloin can reach the desired temperature of 145° (still pink) -160°F in 10 - 20 minutes
  4. Let meat rest for 10-15 minutes before slicing. Serve with Horseradish Sauce, recipes follow.
Makes 8 - 10 3-oz servings

Nutrition Information per each 3-oz serving:
Beef: 175 calories, 24 gm protein, 0 gm carbohydrate, 8 gm fat (3 gm saturated fat), 71 mg cholesterol, 0 grams fiber, 54 mg sodium
Pork: 159 calories, 26 gm protein, 0 gm carbohydrate, 5 gm fat (2 gm saturated fat), 80 mg cholesterol, 0 grams fiber, 55 mg sodium

Horseradish Sauce - Beef Tenderloin

Ingredients:
1 cup fat free or reduced fat sour cream
2 tablespoons horseradish
2 tablespoons minced green onions
1 teaspoon sugar or sugar substitute
1/4 teaspoon dried dill weed
Salt & pepper to taste

Preparation:
Combine all ingredients and serve with beef.

Horseradish Sauce - Pork Tenderloin

Ingredients:
1 cup fat free or reduced fat sour cream
2 tablespoons horseradish
1 clove garlic, minced
½ teaspoon lemon juice
2 teaspoons Dijon mustard

Preparation:
Combine all ingredients and serve with pork.


Both recipes make approximately 10 servings (2 tablespoons each)

Nutrition Information per serving for either recipe (using reduced fat sour cream): 38 calories, <1 gm protein, 2 gm carbohydrate, <3 gm fat (2 gm saturated fat) 12 mg cholesterol, 46 mg sodium

Current Nutritious Nibbles
Sautéed Kale

Archived Nutritious Nibbles
Dressed Up Tuna Salad and Cold, Creamy Soup
Lemon Ginger Chicken
Spicy Grilled Tenderloin w/ Sour Cream Sauce
Baked Taco Salad
Healthier Hoppin' John
Quinoa Stuffed Peppers
Easy Salads
Curry Lentil Soup
Breakfast Quiche Sweet Potato Pear Salad
Stuffed Acorn Squash
Turkey Pot Roast
Greek Chicken Pitas with Tzatziki Herb Yogurt Sauce
Grilled Peaches
Mixed Berry Salad with Mint
Asparagus with Curry Sauce
Quinoa Primavera with Chicken
Salmon with Peppers
Black Bean Tortilla Soup
Southwestern Spiced Walnuts
Traditional Gingersnaps
Mashed Sweet Potatoes
Apple Crisp
Southwest Wraps
Rice, Black Bean & Feta Salad
Summer Peach Cobbler
Asian-Flavored Turkey Burgers
Spinach Strawberry Salad with Grilled Chicken
Hummus and Pita Chips
Pear, Feta and Basil Salad
White Chicken Chili
Oven-Fried Sweet Potatoes