[2018] Dash Diet Cookbook
Page 21
Heat up another pan with the rest of the oil over medium heat, add eggplant, stir, cook for 5 minutes and add over the meat.
Also add tomatoes, pepper, basil, tomato paste and coconut cream, stir, cook for 1 more minute, divide into bowls and serve.
Enjoy!
Nutrition: calories 261, fat 11, fiber 1, carbs 8, protein 22
Pork Loin Chops With Apples And Thyme
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 4
Ingredients:
1 and ½ cups red onion, cut into wedges
2 and ½ teaspoons olive oil
2 cups apple, cored and cut into wedges
Black pepper to the taste
2 teaspoons thyme, chopped
4 medium pork loin chops, bone-in
1 teaspoon cider vinegar
½ cup low-sodium chicken stock
Directions:
Heat up a pan with 1 teaspoon oil over medium-high heat, add the onions, stir and cook them for 2 minutes.
Add apples, stock, vinegar, black pepper and the thyme, toss introduce the pan in the oven at 400 degrees F and bake for 15 minutes.
Heat up another pan with the rest of the oil over medium-high heat, add pork, season with pepper and cook for 5 minutes on each side.
Add the apples and thyme mix, toss, everything, cook for 5 minutes more, divide between plates and serve.
Nutrition: calories 240, fat 7, fiber 2, carbs 10, protein 17
Pork And Roasted Tomatoes Mix
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
1 pound pork meat, ground
2 cups zucchinis, chopped
½ cup yellow onion, chopped
Black pepper to the taste
15 ounces canned roasted tomatoes, no-salt-added and chopped
¾ cup low- fat cheddar cheese, shredded
Directions:
Heat up a pan over medium-high heat, add pork, onion, black pepper and zucchini, stir and cook for 7 minutes.
Add roasted tomatoes, stir, bring to a boil, cook over medium heat for 8 minutes, divide into bowls, sprinkle cheddar on top and serve.
Enjoy!
Nutrition: calories 270, fat 5, fiber 3, carbs 10, protein 12
Pork And Cabbage Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 10
Ingredients:
1 green cabbage head, shredded
1 and ½ cups brown rice, already cooked
2 cups pork roast, already cooked and shredded
10 ounces peas
8 ounces water chestnuts, drained and sliced
½ cup low-fat sour cream
½ cup avocado mayonnaise
A pinch of black pepper
Directions:
In a bowl, combine the cabbage with the rice, shredded meat, peas, chestnuts, sour cream, mayo and black pepper, toss and serve cold.
Enjoy!
Nutrition: calories 310, fat 5, fiber 4, carbs 11, protein 17
Pork And Zucchini Stew
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 4
Ingredients:
1 pound round pork, cubed
Black pepper to the taste
¼ teaspoon sweet paprika
1 tablespoon olive oil
1 and ½ cups low-sodium veggie stock
3 cups zucchinis, cubed
1 yellow onion, chopped
½ cup low-sodium tomato sauce
1 tablespoon parsley, chopped
Directions:
Heat up a pot with the oil over medium-high heat, add the pork, black pepper and paprika, stir and brown for 5 minutes.
Add stock, onion and tomato sauce, toss, bring to a simmer, reduce heat to medium and cook for 40 minutes.
Add the zucchinis and the parsley, toss, cook for 15 minutes more, divide into bowls and serve.
Enjoy!
Nutrition: calories 270, fat 7, fiber 9, carbs 12, protein 17
Pork Roast, Carrots And Leeks Mix
Preparation time: 10 minutes
Cooking time: 1 hour and 10 minutes
Servings: 4
Ingredients:
2 pounds pork roast, trimmed
4 carrots, chopped
4 leeks, chopped
1 teaspoon black peppercorns
2 yellow onions, cut into wedges
1 tablespoon parsley, chopped
1 cup low-sodium veggie stock
1 teaspoon mustard
Black pepper to the taste
Directions:
Put the pork in a roasting pan, add carrots, leeks, peppercorns, onions, stock, mustard and black pepper, toss, cover the pan and bake in the oven at 375 degrees F for 1 hour and 10 minutes.
Slice the meat, divide it between plates, sprinkle parsley on top and serve with the carrots and leeks mix on the side.
Enjoy!
Nutrition: calories 260, fat 5, fiber 7, carbs 12, protein 20
Simple Veal Chops
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
3 tablespoons whole wheat flour
Black pepper to the taste
2 eggs
1 tablespoon milk
1 and ½ cups whole wheat breadcrumbs
Zest of 1 lemon, grated
4 veal rib chops
3 tablespoons olive oil
Directions:
Put whole wheat flour in a bowl.
In another bowl, mix eggs with milk and whisk
In a third bowl, mix the breadcrumbs with lemon zest.
Season veal chops with black pepper, dredge them in flour, dip in the egg mix and then in breadcrumbs.
Heat up a pan with the oil over medium-high heat, add veal chops, cook for 2 minutes on each side and transfer to a baking sheet, introduce them in the oven at 350 degrees F, bake for 15 minutes, divide between plates and serve with a side salad.
Enjoy!
Nutrition: calories 270, fat 6, fiber 7, carbs 10, protein 16
Pork Belly And Apple Sauce
Preparation time: 10 minutes
Cooking time: 1 hour and 30 minutes
Servings: 6
Ingredients:
1 tablespoon lemon juice
2 cups low-sodium veggie stock
17 ounces apples, cored and cut into wedges
2 pounds pork belly, trimmed and scored
1 teaspoons sweet paprika
Black pepper to the taste
A drizzle of olive oil
Directions:
In your blender, mix the stock with apples and lemon juice and pulse very well.
Put pork belly in a roasting pan, add apple sauce, also add the oil, paprika and black pepper, toss well, introduce in the oven and bake at 380 degrees F for 1 hour and 30 minutes.
Slice the pork belly, divide it between plates, drizzle the sauce all over and serve.
Enjoy!
Nutrition: calories 356, fat 14, fiber 4, carbs 10, protein 27
Citrus Pork
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
Zest of 2 limes, grated
Zest of 1 orange, grated
Juice of 1 orange
Juice of 2 limes
4 teaspoons garlic, minced
¾ cup olive oil
1 cup cilantro, chopped
1 cup mint, chopped
Black pepper to the taste
4 pork loin steaks
Directions:
In your food processor, mix lime zest and juice with orange zest and juice, garlic, oil, cilantro, mint and pepper and blend well.
Put the steaks in a bowl, add the citrus mix and toss really well.
Heat up a pan over medium-h
igh heat, add pork steaks and the marinade, cook for 4 minutes on each side, introduce the pan in the oven and bake at 350 degrees F for 20 minutes.
Divide the steaks between plates, drizzle some of the cooking juices all over and serve with a side salad.
Enjoy!
Nutrition: calories 270, fat 7, fiber 2, carbs 8, protein 20
Nutmeg Pork Chops
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 3
Ingredients:
8 ounces mushrooms, sliced
¼ cup coconut milk
1 teaspoon garlic powder
1 yellow onion, chopped
3 pork chops, boneless
2 teaspoons nutmeg, ground
1 tablespoon balsamic vinegar
½ cup olive oil
Directions:
Heat up a pan with the oil over medium heat, add mushrooms and onions, stir and cook for 5 minutes.
Add pork chops, nutmeg and garlic powder and cook for 5 minutes more.
Add vinegar and coconut milk, toss, introduce in the oven and bake at 350 degrees F and bake for 30 minutes.
Divide between plates and serve.
Enjoy!
Nutrition: calories 260, fat 10, fiber 6, carbs 8, protein 22
Italian Parmesan Pork
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
2 tablespoons parsley, chopped
1 pound pork cutlets, thinly sliced
1 tablespoon olive oil
¼ cup yellow onion, chopped
3 garlic cloves, minced
2 tablespoons parmesan, grated
15 ounces canned tomatoes, no-salt-added and chopped
1/3 cup low sodium chicken stock
Black pepper to the taste
1 teaspoon Italian seasoning
Directions:
Heat up a pan with the oil over medium-high heat, add pork cutlets, season with Italian seasoning and black pepper and cook for 4 minutes on each side.
Add onion, garlic, tomatoes, stock and top with parmesan, introduce the pan in the oven and bake at 350 degrees F for 20 minutes.
Sprinkle parsley on top, divide everything between plates and serve.
Enjoy!
Nutrition: calories 280, fat 17, fiber 5, carbs 12, protein 34
Pork Roast And Cranberry Roast
Preparation time: 10 minutes
Cooking time: 1 hour and 30 minutes
Servings: 4
Ingredients:
1 tablespoon coconut flour
Black pepper to the taste
1 and ½ pounds pork loin roast
½ teaspoon ginger, grated
½ cup cranberries
2 garlic cloves, minced
Juice of ½ lemon
½ cup low-sodium veggie stock
Directions:
Put the stock in a small pan, heat it up over medium-high heat, add black pepper, ginger, garlic, cranberries, lemon juice and the flour, whisk well and cook for 10 minutes.
Put the roast in a pan, add the cranberry sauce on top, introduce in the oven and bake at 375 degrees F for 1 hour and 20 minutes.
Slice the roast, divide it and the sauce between plates and serve.
Enjoy!
Nutrition: calories 330, fat 13, fiber 2, carbs 13, protein 25
Pork Patties
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 6
Ingredients:
½ cup coconut flour
2 tablespoons olive oil
2 egg, whisked
Black pepper to the taste
1 and ½ pounds pork, ground
10 ounces low sodium veggie stock
¼ cup tomato sauce, no-salt-added
½ teaspoon mustard powder
Directions:
Put the flour in a bowl and the egg in another one.
Mix the pork with black pepper and a pinch of paprika, shape medium patties out of this mix, dip them in the egg and then dredge in flour.
Heat up a pan with the oil over medium-high heat, add the patties and cook them for 5 minutes on each side.
In a bowl, combine the stock with tomato sauce and mustard powder and whisk.
Add this over the patties, cook for 10 minutes over medium heat, divide everything between plates and serve.
Enjoy!
Nutrition: calories 332, fat 18, fiber 4, carbs 11, protein 25
Roast And Mushrooms
Preparation time: 10 minutes
Cooking time: 1 hour and 20 minutes
Servings: 4
Ingredients:
3 and ½ pounds pork roast
4 ounces mushrooms, sliced
12 ounces low-sodium beef stock
1 teaspoon Italian seasoning
Directions:
In a roasting pan, combine the roast with mushrooms, stock and Italian seasoning, toss, introduce in the oven and bake at 350 degrees F for 1 hour and 20 minutes.
Slice the roast, divide it and the mushroom mix between plates and serve.
Enjoy!
Nutrition: calories 310, fat 16, fiber 2, carbs 10, protein 22
Pork Meatloaf
Preparation time: 10 minutes
Cooking time: 50 minutes
Servings: 6
Ingredients:
1 cup white mushrooms, chopped
3 pounds pork, ground
2 tablespoons parsley, chopped
2 garlic cloves, minced
½ cup yellow onion, chopped
¼ cup red bell pepper, chopped
½ cup almond flour
1/3 cup low-fat parmesan, grated
3 eggs
Black pepper to the taste
1 teaspoon balsamic vinegar
Directions:
In a bowl, mix the pork with the black pepper, bell pepper, mushrooms, garlic, onion, parsley, almond flour, parmesan, vinegar and eggs, stir very well, transfer this into a loaf pan and bake in the oven at 375 degrees F for 50 minutes.
Leave meatloaf to cool down, slice and serve it.
Enjoy!
Nutrition: calories 274, fat 14, fiber 3, carbs 8, protein 24
Meatballs Salad
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
17 ounces pork ground
1 yellow onion, grated
1 egg, whisked
¼ cup parsley, chopped
Black pepper to the taste
2 garlic cloves, minced
¼ cup mint, chopped
2 and ½ teaspoons oregano, dried
¼ cup olive oil
7 ounces cherry tomatoes, halved
1 cucumber, thinly sliced
1 cup baby spinach
1 and ½ tablespoons lemon juice
A drizzle of avocado oil
Directions:
In a bowl, combine the pork with the onion, egg, parsley, black pepper, mint, garlic and oregano, stir well and shape medium meatballs out of this mix.
Heat up a pan with the olive oil over medium-high heat, add the meatballs and cook them for 5 minutes on each side.
In a salad bowl, combine the meatballs with the tomatoes, cucumber, spinach, lemon juice and avocado oil, toss and serve.
Enjoy!
Nutrition: calories 220, fat 4, fiber 6, carbs 8, protein 12
Meatballs And Sauce
Preparation time: 10 minutes
Cooking time: 32 minutes
Servings: 6
Ingredients:
2 pounds pork, ground
Black pepper to the taste
½ teaspoon garlic powder
1 tablespoon coconut aminos
¼ cup low sodium veggie
¾ cup almond flour
1 tablespoon parsley, chopped
For the sauce:
1 cup ye
llow onion, chopped
2 cups mushrooms, sliced
2 tablespoons olive oil
1 teaspoon coconut aminos
½ cup coconut cream
Black pepper to the taste
Directions:
In a bowl, mix the pork with black pepper, garlic powder, 1 tablespoons coconut aminos, stock, almond flour and parsley, stir well, shape medium meatballs out of this mix, arrange them on a baking sheet, introduce in the oven at 375 degrees F and bake for 20 minutes.
Meanwhile, heat up a pan with the oil over medium heat, add mushrooms, stir and cook for 4 minutes.
Add onions, 1 teaspoon coconut aminos, cream and black pepper, stir and cook for 5 minutes more.
Add the meatballs, toss gently, cook for 1-2 minutes more, divide everything into bowls and serve.
Enjoy!
Nutrition: calories 435, fat 23, fiber 4, carbs 6, protein 32