Wine Down Wednesday

Try this recipe for Herbed Pork Tenderloin tonight as your wind down your week.  Using white wine in this recipe adds great flavor without adding fat;  and while pork is often overlooked as a a lean meat, pork tenderloin is an excellent option for meat that packs a ton of protein along with other nutritional benefits:

• Pork is rich in thiamin, a vitamin that functions as a co-factor in the metabolism of carbohydrates.  Additionally, thiamin is important for building muscle and helps support proper nerve function.
• In addition to thiamin (B1), Pork is rich in other B Vitamins such as B6, B12, and B3 (Niacin).  Niacin is important for healthy skin, while both vitamins B6 and B12 are needed for energy, and help support cell function  and metabolism.
• Pork is an excellent source of Iron  and Pantothenic Acid- two compounds that are essential for making hemoglobin in reb blood cells.  Consumption of these two nutrients is crucial for preventing anemia.

Serve with Grilled Asparagus & Roasted Fingerling Potatoes (recipe also below).

Herbed Heritage Pork Loin with White Wine Reduction

Ingredients 

• 1 teaspoon salt
• 1/2 teaspoon ground coriander
• 1/2 teaspoon freshly ground black pepper
• 1 (3-pound) boneless heritage pork loin, trimmed (such as Berkshire or Duroc)
• 2 tablespoons chopped fresh parsley
• 1 tablespoon chopped fresh rosemary
• 1 tablespoon chopped fresh oregano
• 1 tablespoon chopped fresh sage
• 2 teaspoons chopped fresh thyme
• 1 teaspoon olive oil
• Cooking spray
• 1/2 cup finely chopped shallots
• 2/3 cup dry white wine
• 1 cup fat-free, less-sodium chicken broth
• 1/4 cup fresh orange juice (about 1 large orange)
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Preparation

1. 1. Preheat oven to 425°.
2. 2. Sprinkle first 3 ingredients over pork. Combine parsley and next 4 ingredients (through thyme); rub over pork.
3. 3. Heat oil in a large nonstick skillet over medium-high heat. Add pork to pan; cook 7 minutes, browning on all sides. Place pork in a shallow roasting pan or broiler pan coated with cooking spray. Bake at 425° for 35 minutes or until a thermometer registers 155° (slightly pink). Remove pork to a cutting board. Cover loosely with foil; let stand 10 minutes.
4. 4. Place roasting pan over medium heat. Add shallots to pan; cook 2 minutes. Add wine, scraping pan to loosen browned bits; bring to a boil. Cook until mixture is reduced to 1/3 cup (about 3 minutes). Add chicken broth and orange juice; cook until mixture is reduced to 3/4 cup (about 8 minutes). Serve sauce with pork.

Nutritional Information

Amount per serving: 12

- 1 Serving: 3 oz. pork and 1 Tbps. sauce

• Calories: 212     Fat: 11.9g        Protein: 22.8g        Carbohydrate: 2.1g       

Roasted Fingerling Potatoes and Baby Artichokes

Ingredients

 

• 6 cups water
• 2 tablespoons fresh lemon juice
• 2 pounds baby artichokes
• 2 tablespoons extra-virgin olive oil
• 1 1/4 pounds small red fingerling potatoes, halved lengthwise
• Cooking spray
• 1 tablespoon butter
• 2 teaspoons chopped fresh parsley
• 1 teaspoon grated lemon rind
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper

Preparation

1. 1. Preheat oven to 425°.
2. 2. Combine 6 cups water and lemon juice in a large bowl. Cut off stem of each artichoke to within 1 inch of base; peel stem. Remove bottom leaves and tough outer leaves, leaving tender heart and bottom. Cut each artichoke in half lengthwise. Remove fuzzy thistle from bottom with a spoon. Place artichokes in lemon water.
3. 3. Combine oil and potatoes; toss well. Arrange potatoes in a single layer on a jelly-roll pan coated with cooking spray. Bake at 425° for 15 minutes. Drain artichokes; add artichokes to potatoes, tossing to combine. Bake an additional 15 minutes or until tender. Place vegetables in a large bowl. Toss with butter and remaining ingredients. Serve immediately

Nutritional Information

Amount per serving: 8

• Calories: 123        Fat: 4.9g        Protein: 3.2g        Carbohydrate: 17.4g        Fiber: 3.4g

Meatless Monday

The one problem many vegetarians fall subject to is eating a diet that is too low in protein.  Research has shown that individuals on low protein diets have a lower metabolic rate at rest than those who consume a diet that has adequate protein (1).  So how much protein should you be eating?  A good rule of thumb is to consume about 1.0- 1.2 grams of protein per kilogram body weight, or 1.2-1.4 grams per kg if you are active.

In the spirit of Meatless Monday, I wanted to talk about a good vegetarian protein source- Quinoa. Pronounced KEEN-wah, Quinoa is an amino acid rich seed that originated as a dietary staple in South America. Just 1 cup packs 9 grams of protein, which is more than the 8 grams found in an egg.  

Often categorized as a grain, quinoa cooks up into a fully, slight crunchy texture that can provide a somewhat nutty flavor.  What makes quinoa superior in terms of nutrition is that it is considered to be a complete protein, meaning that it includes all nine essential amino acids.  Also, since quinoa is a good source of manganese, magnesium, folate, and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis (2,3,4,). 

Quinoa is also gluten-free, so it is a great option for people with Celieac disease or gluten sensitivity. 

So try Quinoa tonight in this Meatless Monday recipe for

 Quinoa Stuffed Peppers

Serves 6

Ingredients

• 1 tablespoon olive oil, plus more for oiling the pan
• 1 red onion, chopped
• 1/2 pound sliced mushrooms
• 1 cup chopped carrots
• 7 bell peppers (1 cored, seeded and chopped; tops removed and reserved from remaining 6 then cored and seeded)
• 1/2 cup chopped parsley
• 1/4 pound baby spinach
• 1 1/2 teaspoons ground cinnamon
• 3/4 teaspoon ground cumin
• 1 cup uncooked quinoa, rinsed and cooked according to package directions
• Salt and pepper to taste
• 1/2 cup roasted, salted cashews

Method

Heat oil in a large skillet over medium high heat. Add onion and cook, stirring occasionally until transparent, 8 to 10 minutes. Add mushrooms and cook until softened, 4 to 5 minutes more. Add carrots and chopped peppers, cook until just softened, then add parsley and spinach (in batches, if needed). Let spinach wilt then stir in cinnamon, cumin and cooked quinoa and toss gently to combine. Add salt, pepper and cashews and cook 1 to 2 minutes more. Set aside to let filling cool until just warm.

Meanwhile, preheat oven to 350°F. Grease a 9- x 13-inch baking pan with oil then set aside.

Divide quinoa mixture evenly among remaining 6 bell peppers, gently packing it down and making sure to fully fill each pepper. Top each pepper with its reserved top then arrange them upright in prepared pan. Cover snugly with foil and bake, checking halfway through, until peppers are tender and juicy and filling is hot throughout, about 1 hour. Transfer to plates and serve.

Nutrition

Per serving (1 pepper): 250 calories (90 from fat), 10g total fat, 1.5g saturated fat, 0mg cholesterol, 280mg sodium, 36g total carbohydrate (7g dietary fiber, 6g sugar), 9g protein

*Recipe taken from Whole Foods






1.  Bray, G., Smith, S., Jonge, L., Xie, H., Rood, J., & Martin, C. (2012). Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating. Joural of the American Medical Assocaition, 307, 47-55.


2. Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986 1986. PMID:15210.

3. van Dam RM, Hu FB, Rosenberg L, Krishnan S, Palmer JR. Dietary calcium and magnesium, major food sources, and risk of type 2 diabetes in U.S. Black women. Diabetes Care. 2006 Oct;29(10):2238-43. 2006. PMID:17003299.

4.Erkkila AT, Herrington DM, Mozaffarian D, Lichtenstein AH. Cereal fiber and whole-grain intake are associated with reduced progression of coronary-artery atherosclerosis in postmenopausal women with coronary artery disease. Am Heart J. 2005 Jul;150(1):94-101. 2005. PMID:16084154.