Follower Sunday: Thank You Readership! Pineapple Pork Sauté Recipe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  To those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  Each Sunday, you have a healthy recipe to prepare for yourself or for your loved ones.  Today is a feast of tastes from  Make it in Minutes, featuring Winning Points Weight Watcher’s easy recipes.

 

There is an array of tasty low-fat bottled sauces now available in most supermarkets (often in the Asian section.)  In this particular recipe, you can substitute a teriyaki sauce for the sweet and sour variety, however, I'd suggest that you omit the salt, if you do.

INGREDIENTS:

1. 1 Cup quick cooking brown rice
2. 3/4 pound pork tenderloin thinly sliced against the grain
3. 3/4 tsp. salt
4. 1/2 tsp. coarsely ground black pepper
5. 1 tsp. olive oil
6. 3 scallions sliced on the diagonal, into 2” pieces
7. 1 small apple peeled, cored and chopped
8. 1 red bell pepper, seeded and chopped
9. 1 garlic clove, chopped
10. 1/4 tsp. crushed red pepper
11. 1 8oz. can of pineapple chunks in juice, drained
12. 1/2 cup Chinese-style sweet and sour sauce

PREPARATION:

• Cook the rice according to package directions
• Sprinkle the pork with the salt and pepper.  Spray a large nonstick skillet with nonstick spray and set over medium –high heat.  Arrange the pork in the skillet in a single layer cooking in batches, in necessary.  Sauté until browned and cooked through.  1-2 minutes on each side.  Transfer the pork to a plate.
• Add the oil to the skillet.  Stir in the scallions, apple, bell pepper, garlic, and crushed red pepper.  Sauté until tender, about 5 minutes. Stir in the pineapple, sauce, and reserved  pork; bring to a boil.  Serve with rice.

S u g g e s t i o n:

Serve with steamed greens, such as spinach and drained, mandarin orange slices.

Nutrition Information per Serving:

Calories 407; Total fat 6g; Sat fat 1g; Cholesterol 67mg; Sodium 784mg;Total Carbohydrate 58g; Protein 31g; POINTS: 8

Source: Make it in Minutes Copyright 2001 Weight Watchers

Cider Chicken with Apples & Thyme

 

I absolutely love Granny Smith Apples, which I had 2 today.  This particular recipe calls for Golden Delicious, but Granny Smith Apples would work well in this recipe, too.   This is yummy.  Enjoy and thank you for reading.

INGREDIENTS:

1. 4 – 5 oz. boneless skinless chicken breasts
2. 1/2 tsp salt
3. 1/2 tsp coarsely ground black pepper
4. 2 tsp olive oil
5. 1 Cup frozen pearl onions, thawed
6. 4 strips of turkey bacon, sliced
7. 1 Golden Delicious or Granny Smith Apple (unpeeled), cored and cut into chunks
8. 1 Tbsp. of freshly chopped Thyme or 1 tsp. dried Thyme
9. 1 Cup of apple cider
10. 1/4 cup of low-sodium chicken broth
11. Thyme Sprigs for garnish

PREPARATION:

• Sprinkle the chicken breasts with salt and pepper
• Heat the oil in a large non-stick skillet over medium-high heat.  Add the chicken and sauté until golden and tender; about 4 minutes on each side.  Transfer the chicken to a plate.
• Add the onions and bacon to the skillet.  Cook, shaking the pan occasionally, until the onions are softened and browned; approximately 8 minutes.  Add the apple and thyme; cook until the apple is tender and golden- about 5 minutes.  Stir in the cider and broth.  Raise the heat to high and cook until the sauce boils and thickens slightly- about 5 minutes.  Return the chicken to the skillet and heat through.  Arrange the chicken on a platter, spoon the sauce on top, and garnish with the thyme sprigs.

Nutritional Information per serving:

270 calories; 7g total fat; 1 g saturated fat; 92 mg cholesterol; 617 mg sodium; 16g total carbohydrate; 2g dietary fiber; 35g protein.  Weight Watcher Points: 6 Serves: 4    Source:  Weight Watchers Make it In Minutes

Labor Day: 7-Layer Dip

This is a low-fat alternative to the usual chips and dip, but this healthy recipe is a healthy delicious dip, that I believe you will enjoy!

Ingredients:

• 1-16 oz can pinto beans, rinsed and drained
• Several drops of hot red pepper sauce, or to taste
• 1 tomato, chopped
• 1/2 green pepper seeded and chopped
• 1 cup salsa
• 1 cup nonfat sour cream
• 3/4 cup shredded nonfat cheddar cheese
• 4 scallions, thinly sliced
• 10 pitted small black olives, sliced

 

Method:

1. In a blender or food processor, puree the beans, pepper sauce and 2 Tablespoons of water.  Transfer to a 12” serving platter; spread in a thin layer on  the platter.
2. Leaving a 1’ border, top the bean mixture evenly with the tomato, bell pepper and salsa. Leaving a 1” border, top the tomato layer evenly with the sour cream and cheese.  Sprinkle with the scallions and olives.

Nutrition information:  Calories 89; Total fat 1g; Saturated fat 0g; Cholesterol 1mg; Sodium 365mg;Total Carbohydrate 12g;Dietary Fiber 2g;Protein 8g; Calcium 150mg

Source: Weight Watchers

Dads with challenges, and, a Health-e Recipe

by Anthony J Sepe

Dads facing new challenges

 

This post is in memory of my dad.  There is work; there is family; there is demand, which must be balanced.  The third Sunday in June offers a predictable tradition: Dad’s favorite meal and maybe a necktie, aftershave and a card.

The challenges of fatherhood on the other hand, are changing at wrap seed.  Parents’ roles overlap or flip-flop entirely.  The marriage demands attention—and all that is going on in the anxiety-laden context of rising taxes, high fuel prices, and constant belt-tightening, and raising children.

Valuing family over career reflects a vital shift in attitude, but it appears that so much of men’s identification is packaged in being  good providers for their families.  Dad is more than an ATM.  Dad is more than running to

him when mom says ‘no.’  Dad is more than his laughter or joke or two, or three.  Dad is special because he, too, brought life into this world.  Lest we not forget:  everyone of us face challenges, too.  We face challenges about whether or not to make to proper choices to eat healthy, daily.  Ask yourself: do I want this,which is healthy for me or do I want that, which is not so healthy for me.  Only you know.  Therefore, most of you know that Weight Watcher’s is very near and dear to my heart because I used  to teach the program classes, and here is a Health-e recipe to help you on your way:

Baked Red Snapper

1 tablespoon olive oil, divided

4 (8 oz) red snapper fillets

1 medium onion, thinly sliced into rings

2 plum tomatoes, thinly sliced

1 green bell pepper, seeded and thinly sliced

METHOD:

1. Preheat oven to 375 degrees.  Brush x9 baking dish with 1 teaspoon of the oil.  Arrange the fish fillets in dish;brush with remaining 2 teaspoons oil.  Arrange onion over fish; top with tomatoes and bell pepper.
2. Cover dish with foil;bake until fish flakes easily with a fork, about 20 minutes.

Nutrition Information

280 calories, 6.4g fat,1.4g fiber

Makes 4 Servings; 6 Points per serving

Source: Weight Watcher’s

Enjoy!

Judge Sonia Sotomayor Does Confront Bias Suspicions

By Anthony J. Sepe

http://fromadietitiansperspective.blogspot.com

 

The Associated Press poll suggests that Americans have a more positive view of Judge Sotomayor than they did of any of former President George Bush’s nominees to the high court.  Sotomayor, who would be the high court’s first Hispanic and its third woman, told senators she would follow the law, as a judge without letting her life experiences inappropriately influence her decisions.  “Ultimately and completely, a judge has to follow the law no matter what their upbringing has been,”  said Senator Patrick Leahy, quoting the nominee as saying in their closed-door session.  Thank goodness that the Court nominee can meet with lawmakers and that the Judiciary Committee Chairman, can actively listen.  Thank goodness that our calories don’t know the difference between day and night!  Now, that doesn’t mean that we have a license to eat anything we want without caution, it does mean we can eat, with moderation.  Our bodies need a constant supply of energy, but I’m referring to non-nutrient dense items.  While we can’t change age, gender or our heredity, we can significantly make an impact upon our body and increase the amount of energy we burn.

 

Like meat, black beans supply protein and iron.  They also are rich in fiber, provide folate, and have no fat.  Serve this dish as an appetizer, or pair it with a green salad for a light, but filling low calorie, low-point lunch.  And, because of my love of food, my passion about weight loss and love and passion for Weight Watcher’s, here’s a great recipe for you today:

ZESTY BLACK BEAN AND SALSA DIP

Ingredients:

8-(6”) corn tortillas

1 (15-16oz) can black beans, drained and rinsed

1 (8oz) jar salsa

Procedure:

Preheat oven to 350 degrees. Spray 2-baking sheets with cooking spray. Cut each tortilla into 6 wedges.  Spread out the wedges on the baking sheets and bake until crisp, ~10-15 minutes.  While the tortillas are baking, combine the beans and the salsa, and place in a bowl.  Place the tortillas in a basket and serve with the dip.  Makes 4 Servings; 5 points per serving.

Recipe Source: Weight Watcher’s.

H1N1: Prevention

by Anthony J. Sepe

http://fromadietitiansperspective.blogspot.com

 

The swine flu has hit hard; however, with precautions, let’s reduce the risk.  Many parents are receiving letters urging precaution, to keep sick children home, and  other safeguards to prevent swine flu.  The letter also warns of closing schools if the flu starts spreading.  Health officials, do remain on alert, but it’s not panic time.  President Obama said in his speech last evening:  “good hand-washing is key.”  Washing hands thoroughly is appropriate and good hygiene is ‘key.’ 

 

The take away here:  hand-washing is so important, particularly, related to food service and food-serving.  Just as important, is cooking food properly to their appropriate internal temperature, which will kill harmful bacteria.  With that said, it is still safe to eat, “the other white meat,” pork. 

 

The following is a wonderful recipe for Sweet and Sour Pork.  It makes 6 servings and is 4 points per serving, according to Weight Watcher’s, a program near and dear to my heart for those that follow the ‘Points’ Program. (I used to teach the program for successful weight loss.) 

       

SWEET AND SOUR PORK        

Ingredients:

1 can (15-16 oz) pineapple tidbits (canned in juice)

2 Tbsp. reduced-sodium soy sauce

1 Tbsp + 1 tsp. cider vinegar

2 tsp cornstarch

2 tsp sesame or peanut oil.

1-1/2 pounds boneless pork tenderloin, cut into 1” cubes

2 cups fresh or frozen bell pepper strips

 

1.  Dain pineapple, reserving 1/2 cup juice; set pineapple aside.  In small bowl or cup, combine reserved juice, the soy sauce, vinegar, and cornstarch, stirring until cornstarch is dissolved; set aside.

 

2. In wok, or similar pan, heat oil over high heat.  Add pork; stir-fry until well browned, 5-10 minutes.  Stir in peppers and reserved pineapple.  Add reserved juice mixture; bring to a boil.  Reduce heat to low; simmer, stirring occasionally, until pork is cooked through, 5-10 minutes.  Serve immediately.

Nutrition Information:  197 calories; 4.6g fat; 0.7g fiber      

Enjoy!

Anthony

A slice of heaven, is a piece of cake!

by Anthony J Sepe

http://fromadietitiansperspective.blogspot.com

 

I was asked to make a cake to bring to a gathering, but “please make it healthy,” was echoed.  So, here’s what I made:  “ A Slice of Heaven.”

 

     

INGREDIENTS:

1. 1- box of angel food cake (any brand: Pillsbury, Betty Crocker)

2. 1 -can of crushed pineapple

3. 1- container of fat-free cool whip

4. fresh or frozen strawberries and blueberries

 

PREPARATION:

1. Pour box of  angel food cake mix in bowl.

2. Add, can of crushed pineapple

3. Mix and pour into cake pan. (DO NOT ADD ANYTHING ELSE! )

4. Bake per box directions; usually 350 degrees ~ 25 30 min until golden and knife clean.

5. Cut; add a dollop of fat-free-cool whip; top with fresh strawberries / blueberries .

Original Recipe Source:  Weight Watcher’s; Each piece: 2-points