The High-Protein Cookbook - Linda West Eckhardt [28]
Jicama and Red Cabbage Salad
¼ teaspoon anise seeds
1 teaspoon vegetable oil
2 tablespoons freshly squeezed lime juice
¼ teaspoon Dijon mustard
Pinch of salt
½ cup julienned jicama (slices are 1/16 inch thick and may be cut with a mandoline)
½ cup shredded red cabbage
2 tablespoons coarsely chopped flat-leaf parsley
Heat the anise seeds in a small, dry skillet over high heat until fragrant. Transfer to a mortar and crush with a pestle or place in a Ziplock bag and crush with a mallet.
In a large bowl, stir together the vegetable oil, lime juice, crushed anise seeds, mustard, and salt. Toss in the jicama, red cabbage, and parsley and toss thoroughly.
Pan-Grilled Pork Chops with Mango-Black Pepper Glaze
You can make this glaze in the time it takes to pan grill the chops. It’s that fast—and brightly flavored to boot.
MAKES 2 SERVINGS
Preparation time: 5 minutes
Cooking time: 15 to 20 minutes
½ cup white wine vinegar
1 teaspoon whole black peppercorns
¼ teaspoon sugar
½ medium mango, peeled and diced
Two 5- to 6-ounce pork loin chops
Salt and freshly milled black pepper to taste
Pour the vinegar into a small saucepan and bring to a boil over high heat. Add the peppercorns, sugar, and diced mango. Cook and reduce by a third, or until the liquid is a thick syrup, 4 to 5 minutes. Set aside.
Meanwhile, heat a cast-iron skillet over medium-high heat. Pat the chops dry with paper towels, then season to taste with salt and pepper. Pan grill about 5 minutes per side for medium.
Serve on warmed plates with a dollop of mango-black pepper glaze atop each.
Nutritional Analysis: 241 calories, FAT 7 g, PROTEIN 34 g, CARB 9 g, FIBER 1 g, CHOL 98 mg, IRON 2 mg, SODIUM 648 mg, CALC 34 mg
Menu Suggestion
To complete this meal and balance out the nutritional content, add a side of baby spinach, or mixed salad greens topped with your favorite vinaigrette. You’ll be adding about 6 grams of carbohydrates and a goodly amount of that necessary fiber.
Health Benefit
Scientists have identified at least six compounds in black pepper that reduce the risk of hypertension.
Hazelnut-Crusted Pork Medallions on Red Beets
More commonly used in Europe than in the United States, hazelnuts make an aromatic crust and add an interesting flavor note to this pork dish.
MAKES 2 SERVINGS
Preparation time: 10 minutes
Cooking time: 20 minutes
10 ounces pork tenderloin, sliced into ½-inch thick rounds
1 teaspoon dijon mustard
½ cup finely chopped hazelnuts
2 tablespoons chopped fresh basil
Salt and freshly milled black pepper to taste
2 tablespoons olive oil
1 cup low-sodium chicken broth
¼ cup half-and-half cream
1 cup sliced beets, drained
With a mallet or meat pounder, pound each pork round between sheets of wax paper until ¼ inch thickness. Mix the mustard, hazelnuts, basil, and salt and pepper in a bowl. Dredge the pork medallions in the mustard mixture and set it aside. Heat a dry skillet for 2 minutes, then add the oil and heat over medium-high heat for 1 minute. Add the dredged pork medallions and sauté for 30 seconds to 1 minute per side, until the nuts are lightly browned (the pork will finish cooking in the sauce). Remove the medallions from the pan and keep warm. Add the broth to the pan and deglaze, scraping up all of the brown bits that stick to the bottom. Stir in the cream and simmer for 3 more minutes. Return the medallions to the sauce and cook for 2 more minutes. Arrange the beet slices on two plates. Place each medallion over a beet slice and serve at once.
Nutritional Analysis: 565 calories, FAT 40 g, PROTEIN 37 g, CARB 15 g, FIBER 3 g, CHOL 109 mg, IRON 4 mg, SODIUM 230 mg, CALC 122 mg
Cooking Lesson
Interestingly, ½ cup of beets contains only 8 grams of carbohydrates, approximately the same number as an onion. While many people have unfavorable memories of beets from childhood (they are boring if served alone), their mouthwatering, sweet flavor