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: Pork Chop Packets

11 04 2010

Here is an excellent main dish recipe packed with protein, nutrients and flavor!  Many people don’t realize that pork chops can be just as lean as chicken breasts.  Sweet potatoes are an excellent source of beta-carotene and a very good source of vitamin C.  Peaches and nectarines provide potassium, lycopene and lutein. These nutrients are beneficial in the prevention of heart disease, macular degeneration, and prostate cancer. Cinnamon appears to have the ability to regulate blood sugar levels, lowering the risk for diabetes.  As little as 1 teaspoon has been shown to have the antioxidant power of 1/2 cup of blueberries!

Pork Chop Packets

Ingredients:

2 large sweet potatoes, peeled, thinly sliced (about 1/4″ thick)
Dash salt
2 teaspoons butter or margarine
4 boneless pork chops*
4 medium peaches or nectarines, peeled, and sliced
OR
2 cups frozen peaches or nectarines
Dash ground cinnamon

*I used Hormel Natural Center Cut Pork Chops when testing this recipe.

Directions:

  1. Heat gas or charcoal grill. Cut 4 (18 X 12-inch) sheets of heavy-duty foil; spray with cooking spray
  2. Place one fourth of the sweet potato slices on center of each sheet; sprinkle with salt. Put ½ tsp butter over sweet potato. Top with pork chop and sliced peach or nectarine. Sprinkle with cinnamon.
  3. Bring up 2 sides of foil so edges meet. Seal edges, making tight 1/2-inch fold; fold again, allowing space for heat circulation and expansion. Fold other sides to seal.
  4. Place packets on grill over medium heat. Cover grill; cook 20 to 22 minutes, rotating packets 1/2 turn after 10 minutes, or until sweet potatoes and peaches are tender.
  5. To serve, cut large X across top of each packet; carefully fold back foil to allow steam to escape.

Nutritional Information per serving:
Calories   355 | Carbohydrates   32g | Fiber  5g | Protein   29g | Fat 11g | Sat. Fat   4g

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