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healthy diet includes variety. Try some of these WH approved tasty recipes, that'll win your mouth over.
Herb-Crusted Pork Tenderloin
Prep time: 15 minutes
Cook time: 35 minutes
1 lb pork tenderloin
2 tsp olive oil
1 tsp sage
1 tsp thyme
1/2 tsp minced garlic
1/4 tsp ground black pepper
1. Preheat oven to 375°F.
2. Cover a small baking sheet with aluminum foil. Place pork on pan. Drizzle oil over pork; sprinkle with sage, thyme, garlic, salt to taste, and pepper. Rub to coat evenly with seasonings.
3. Roast until instant-read thermometer inserted in center registers 155°F and the juices run clear, about 30 to 35 minutes. Let stand for 10 minutes before slicing.
Makes four servings. Per serving: 160 calories, 6 g fat (2 g saturated), 93 mg sodium, 0.5 g carbs, 0 g fiber, 24 g protein
Tip Wrap the remainder tightly in plastic and refrigerate for up to three days or freeze for up to three months.
Try our Recipe Finder for more healthy dinner recipes.
Variation
Spice-Rubbed Pork Tenderloin
Substitute canola oil for olive oil, 1 tsp curry powder for sage, and a pinch of cayenne pepper for thyme. Omit black pepper.
Makes four servings. Per serving: 160 calories, 6 g fat (2 g saturated), 93 mg sodium, 0.5 g carbs, 0 g fiber, 24 g protein
Variation
Italian Pork Tenderloin & Roasted Vegetables
Substitute a 13-by-9-inch baking dish for baking sheet. Coat with cooking spray. Increase oil to 1 tablespoon. Place pork in baking dish, add 1 cup baby carrots and 1 cup red onion wedges cut to the same size as the carrots. Substitute 1 teaspoon cracked fennel seeds for sage and thyme. When cooked, remove meat to a platter. Add 1/4 c heated dry white wine to baking dish, scraping off browned bits. Slice pork. Serve with vegetables and drizzle with wine mixture.
Makes four servings. Per serving: 207 calories, 7 g fat (2 g saturated), 74 mg sodium, 7 g carbs, 2 g fiber, 25 g protein
Savory Black Bean Cakes
Prep time: 12 minutes
Cook time: 5 minutes
1 c canned black beans, rinsed and drained
1/4 c cold leftover rice pilaf
1/4 c bread crumbs
2 Tbsp finely chopped cooked broccoli
1 egg white
1/2 tsp minced garlic
1/4 tsp paprika
4 tsp crumbled feta cheese
1. In food processor bowl fitted with metal blade or in blender in two batches, combine beans, rice, bread crumbs, broccoli, egg white, garlic, paprika, and salt to taste. Pulse until mixture is coarsely ground and sticks together, about 12 times. Divide into four half-inch-thick patties.
2. Heat a skillet on medium-high for 1 minute. Away from the stove, coat the skillet with cooking spray. Cook patties for 2 minutes per side until browned. Sprinkle on feta. Cover pan and reduce heat to low until cheese melts, about 1 minute.
Makes four servings. Per serving: 102 calories, 2 g fat (1 g saturated), 282 mg sodium, 18 g carbs, 4 g fiber, 6 g protein
Tip To store patties to eat later, remove from pan, cool, and refrigerate before adding cheese. Reheat patty and melt cheese on a heatproof plate in a toaster oven or broiler.
Thai Pork & Peanut Stir-Fry
Prep time: 10 minutes
Cook time: 11 minutes
1/4 c chicken broth
1 Tbsp peanut butter
1 tsp sugar
2 tsp canola oil
1/2 c thinly sliced red onion
1/2 c broccoli florets, sliced crosswise
1 tsp minced garlic
10 oz pork tenderloin, cut into inch-thick strips
1. In a small bowl, whisk broth, peanut butter, sugar, and salt to taste until smooth; set aside.
2. Heat 1 tablespoon oil in a skillet on high for 1 minute. Add onion, broccoli, and garlic. Cook, tossing, until crisp and tender, about 3 minutes. Scrape to one side of pan.
3. Heat remaining teaspoon oil in pan for 1 minute. Add pork. Cook, tossing, until it's no longer pink, about 5 minutes. Stir with onion, broccoli, and garlic. Add reserved peanut sauce. Cook, tossing, until heated, about 1 minute.
Makes 2 servings. Per serving: 291 calories, 14 g fat (3 g saturated), 242 mg sodium, 8 g carbs, 1 g fiber, 33 g protein
Pork & Black Bean Chili
Prep time: 10 minutes
Cook time: 35 minutes
2 tsp olive oil
1/4 c chopped red onion
2 tsp minced garlic
1 1/2 tsp chili powder
1 can (15 oz) diced tomatoes, puréed in blender
1 1/2 c chicken broth
1 1/4 c chopped leftover cooked pork tenderloin
1 c drained and rinsed canned black beans
Sour cream, for garnish
1. In a saucepan, combine oil, onion, garlic, chili powder, and salt to taste. Cook, stirring, until softened, about 5 minutes. Add tomatoes, broth, pork, and beans. Bring to a boil.
2. Simmer, stirring occasionally, for 30 minutes. Garnish with 1 teaspoon sour cream if desired.
Makes four servings. Per serving: 186 calories, 6 g fat (1 g saturated), 489 mg sodium, 15 g carbs, 4 g fiber, 17 g protein
Pork Fried Rice & Vegetables
Prep time: 10 minutes
Cook time: 5 minutes
1 egg
2 Tbsp chicken broth or water
1 tsp soy sauce
1/2 tsp grated fresh ginger
2 tsp canola oil
1/2 c crosswise-sliced broccoli florets
1 c cold leftover rice pilaf
1/2 c finely diced leftover cooked pork tenderloin
1/4 tsp sesame seeds, toasted
1. In a bowl, whisk egg, broth, soy sauce, and ginger. Set aside.
2. Heat a nonstick skillet on medium-high. Add oil and cook for 30 seconds. Add broccoli. Cook, tossing, for about 2 minutes. Add rice and pork. Cook, tossing, for about 1 minute.
3. Reduce heat to medium. Scrape rice to sides, making a well in center of pan. Pour egg mixture in well. Cook, stirring until egg is scrambled, about 2 minutes. Sprinkle with sesame seeds.
Makes 2 servings. Per serving: 314 calories, 15 g fat (2 g saturated), 324 mg sodium, 30 g carbs, 3 g fiber, 16 g protein
Southwest Pork Cutlets
Prep time: 10 minutes
Cook time: 8 minutes
8 oz pork tenderloin, cut into 4 rounds
1/2 tsp chili powder
2 tsp olive oil
1/4 c slivered baby carrots
1/2 tsp minced garlic
1. Place pork on a work surface. With a scaloppine pounder or a rolling pin covered in plastic wrap, flatten meat to half-inch thickness. Season both sides with chili powder and salt to taste.
2. Heat oil in a skillet on high for 1 minute. Add pork. Cook until browned, about 1 minute per side. Add carrots and garlic. Reduce heat to medium.
3. Cover and cook, stirring carrots occasionally, until pork is no longer pink and the juices run clear, about 5 minutes.
Makes 2 servings. Per serving: 185 calories, 8 g fat (2 g saturated), 136 mg sodium, 1 g carbs, 1 g fiber, 24 g protein
Variation
Pork Cacciatore
Cut pork pieces into half-inch chunks. After browning pork, substitute 1/4 c chopped carrots for slivered carrots. Add 1/4 c chopped red onion, 1/2 tsp minced garlic, 1/2 tsp oregano, and salt to taste. Stir for 1 minute. Add 1 c canned diced tomatoes with juice. Cover and cook.
Makes 2 servings. Per serving: 180 calories, 4 g fat (1 g saturated), 430 mg sodium, 8 g carbs, 2 g fiber, 25 g protein
Soy-Glazed Turkey Breast
Prep time: 15 minutes
Cook time: 30 minutes
1 14 oz boneless skinless turkey breast tenders
2 tsp canola oil
1 tsp soy sauce
1 Tbsp honey
1/4 tsp minced garlic
1. Preheat oven to 375°F.
2. Place turkey in the center of a 16-by-16-inch sheet of aluminum foil set on a baking sheet. In a small bowl, whisk oil, honey, soy, and garlic. Drizzle over tenders. With tongs, rotate tenders to coat evenly. Fold foil into a packet with tightly sealed seams, keeping the foil loose around the tenders.
3. Bake until an instant-read thermometer registers 165°F and juices run clear, about 30 minutes. Unwrap foil, careful to avoid steam. Flip tenders and allow to sit in glaze 10 minutes. Discard the glaze and cut tenders into thin slices.
Makes four servings. Per serving: 149 calories, 3 g fat (0.5 g saturated), 126 mg sodium, 4 g carbs, 0 g fiber, 25 g protein
Tip If serving two, slice only half the turkey. Wrap the remainder tightly in plastic wrap and refrigerate for up to three days or freeze for up to three months.
Variation
Honey-Mustard Turkey Breast
Substitute 2 tsp Dijon mustard for the soy sauce. Omit the garlic.
Makes 2 servings. Per serving: 149 calories, 3 g fat (0 saturated), 111 mg sodium, 5 g carbs, 0 g fiber, 24 g protein
Tip If serving two, slice half the tenders and leave the rest whole. Wrap tightly in plastic and refrigerate for up to three days or freeze for up to three months.
Turkey Scaloppine with Lemon
Prep time: 10 minutes
Cook time: 4 minutes
1 7 oz boneless breast tenders, cut into 4 diagonal slices
Flour
1/2 tsp olive oil
1/2 tsp butter
1 Tbsp lemon juice
1/2 tsp minced parsley
1. Lay the turkey slices on a work surface. With a scaloppine pounder or a rolling pin covered in plastic wrap, pound the slices to 1/8-inch thickness. Sprinkle lightly with flour and shake off excess.
2. Heat oil and butter in a skillet on medium-high until foam subsides. Place turkey in pan. Cook until browned and cooked through, about 2 minutes each side. Season with salt and pepper to taste. Swirl lemon juice over chicken to coat. Garnish with parsley and serve.
Makes 2 servings. Per serving: 159 calories, 3 g fat (1 g saturated), 128 mg sodium, 7 g carbs, 0 fiber, 25 g protein
Variation
Turkey Scaloppine with Mustard Sauce
Substitute 2 Tbsp dry white wine whisked with 1/2 tsp Dijon mustard for lemon juice.
Makes 2 servings. Per serving: 171 calories, 3 g fat (1 g saturated), 160 mg sodium, 7 g carbs, 0 fiber, 25 g protein
Variation
Turkey Scaloppine with Rosemary-Garlic Sauce
Add 1/2 tsp minced fresh rosemary and 1/4 tsp minced garlic to pan while sauteing turkey. Substitute 1 Tbsp dry white wine for lemon juice. Omit parsley.
Makes 2 servings. Per serving: 165 calories, 3 g fat (1 g saturated), 129 mg sodium, 6 g carbs, 0 fiber, 25 g protein
Quick Turkey Pot Pie
Prep time: 10 minutes
Cook time: 26 minutes
2 Tbsp flour
1 1/4 c chicken broth
1 c crosswise-sliced broccoli florets
1/3 c chopped red onion
1/3 c thinly sliced baby carrot
2 tsp canola oil
1 tsp sage
1/4 tsp ground black pepper
2 c chunks of cooked leftover turkey breast
1 9-inch whole-wheat tortilla
1. Preheat oven to 375°F. Whisk flour with 1/4 c broth; set aside.
2. In a 9-inch ovenproof skillet, combine broccoli, onion, carrot, oil, sage, pepper, and salt to taste. Cook, stirring occasionally, about 5 minutes. Add reserved flour mixture and broth. Cook, whisking constantly, until thickened, about 1 minute.
3. Add turkey. Cover with tortilla. Pierce tortilla several times with a sharp knife. Coat lightly with cooking spray.
Bake until tortilla is browned and mixture bubbles, about 20 minutes.
Makes four servings. Per serving: 164 calories, 5 g fat (0.5 g saturated), 182 mg sodium, 14 g carbs, 2 g fiber, 15 g protein
Skillet Tilapia with Black Beans & Kale
Prep time: 10 minutes
Cook time: 18 minutes
2 Tbsp chopped red onion
1 Tbsp olive oil
1 tsp crushed fennel seeds
1 c chopped kale leaves
1/2 c rinsed and drained canned black beans
2 5 oz tilapia fillets
For garnish: paprika and 2 lemon wedges
1. In a skillet, combine onion, oil, fennel, and salt to taste. Cook over medium heat, stirring occasionally, until softened, about 5 minutes. Add kale and stir to coat with seasonings. Cook until kale starts to wilt, about 2 minutes. Stir in beans. Set tilapia on mixture. Dust lightly with paprika.
2. Cover and cook until tilapia is cooked through, about 10 minutes. Serve with lemon.
Makes 2 servings. Per serving: 270 calories, 10 g fat (2 g saturated), 392 mg sodium, 15 g carbs, 5 g fiber, 33 g protein
Variation
Skillet Tilapia with Caramelized Onions
Substitute 1 c thickly sliced red onion for chopped onion. Substitute thyme for fennel. Cover skillet and cook onion, stirring occasionally, until golden, about 5 minutes. Omit kale and beans. To cooked onion, add 2 Tbsp dry white wine. Bring to boil then reduce heat. Omit paprika. Two minutes before fish is cooked, scatter on 1 Tbsp slivered black olives and 1 Tbsp slivered bottled roasted red pepper. Serve tilapia topped with onion mixture.
Makes 2 servings. Per serving: 232 calories, 10 g fat (2 g saturated), 132 mg sodium, 5 g carbs, 1 g fiber, 29 g protein
Herb and Crumb-Topped Tilapia
Prep time: 10 minutes
Cook time: 10 minutes
4 Tbsp bread crumbs
1 tsp oregano
1/2 tsp minced garlic
2 Tbsp olive oil
4 5 oz tilapia fillets
4 lemon wedges for garnish
1. Preheat the oven to 375°F.
2. Coat a small baking pan with cooking spray. In a small bowl, combine bread crumbs, oregano, garlic, and salt to taste. Drizzle half of oil over tilapia. Rub to coat. Sprinkle on bread crumb mixture. Rub to coat evenly. Place in baking pan. Drizzle with remaining oil.
3. Bake until tilapia is cooked through, about 10 minutes. Serve with lemon.
Makes four servings. Per serving: 205 calories, 8 g fat (2 g saturated), 173 mg sodium, 5 g carbs, 0.5 g fiber, 27 g protein
Tip Wrap the remainder tightly in plastic and refrigerate for up to three days or freeze for up to three months.
