Recipe: Honey Spice-Rubbed Grilled Pork Tenderloin

16 07 2010

(Yield:  4 servings)

Prep Time: 5 minutes

Cook Time: 25 – 30 minutes

Ingredients

1 Pork tenderloin (1 lb.)

2 TBSP Olive Oil

1 tsp. Chili powder

1 tsp.  Garlic powder

1 tsp. Dry mustard

1/2 tsp.  Paprika

1/4 tsp. Dried thyme leaves

1 TBSP  Honey

1 TBSP Olive Oil

Directions

  1. PreHeat grill.
  2. Brush meat with 2 TBSP of Olive Oil.
  3. Combine dry ingredients for the rub.
  4. Rub onto meat.
  5. Combine 1 TBSP of Honey and 1 TBSP of Olive Oil and set aside.
  6. Grill 20 minutes, turning the meat over after 10 minutes.
  7. Grill another 5 – 10 minutes, or until meat reaches 160°F, turning frequently and brushing with the honey-oil mixture.
  8. Remove from grill, cover with foil, and let stand for 5 minutes before slicing.

Nutritional Information per serving

Calories   190 Carbohydrates   4g Fiber  0g Protein   23g Fat 9g Sat. Fat   2g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.

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Recipe: Pineapple-Teriyaki Shrimp Kebabs

2 07 2010

(Yield:  4 servings of 2 kebabs)

Prep Time: 10-15 minutes

Cook Time: 8 minutes

Ingredients

48 large peeled and deveined shrimp
1 red onion, cut into wedges
1 bell pepper, cut into wedges
20oz can of Pineapple chunks in juice
¼ cup of low sodium teriyaki sauce

8 skewers (10 inch)

Directions

  1. Coat grill rack with cooking spray and preheat gas or charcoal grill.
  2. Prepare sauce by combining juice from canned pineapple and teriyaki sauce.
  3. To prepare kebabs, thread shrimp, pineapple chunks, bell pepper wedges, onion wedges alternately onto each of 8 skewers.
  4. Brush kebabs with teriyaki-pineapple mixture.
  5. Place kebabs on grill rack and cook for 4 minutes.
  6. Turn kebabs over, brush with teriyaki-pineapple mixture, and cook for another 4 minutes or until shrimp are done.

Nutritional Information per serving

Calories   120 Carbohydrates   9g Fiber  1g Protein   18g Fat 1g Sat. Fat   0g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.


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