The High-Protein Cookbook - Linda West Eckhardt [29]
You can roast fresh beets easily. Scrub beets, cut off the tops and wrap individually in aluminum foil. Roast in a 400°F oven 20 to 40 minutes, depending on their size. Remove foil, cool slightly, then peel the beets and serve. You’ll love the taste: sweet, smoky, and mysterious.
Pan-Seared Pork Chops with Parma Relish
This relish is a perfect foil to the sweetness of the pork chop. It Is also tasty served atop a grilled chicken breast or New York strip steak.
MAKES 2 SERVINGS
Preparation time: 15 minutes
Marinating time: 10 minutes
Cooking time: 6 minutes
RELISH
¼ cup chopped plum tomatoes
¼ cup chopped red onion
2 tablespoons red wine vinegar
2 tablespoons extra-virgin olive oil
1 garlic clove, chopped
2 tablespoons chopped fresh basil
1 teaspoon dried oregano
½ teaspoon salt
Freshly milled black pepper to taste
MARINADE
2 tablespoons red wine vinegar
2 tablespoons olive oil
1 garlic clove, chopped
Two 10-ounce thick-cut pork chops
Salt and freshly milled black pepper to taste
2 tablespoons vegetable oil chopped fresh flat-leaf parsley
Fresh parmesan cheese curls for garnish
Toss the relish ingredients together in a small bowl. Set it aside.
Whisk marinade mixture in a shallow baking dish. Place the pork chops in the marinade, turning to coat both sides, and set aside for 10 minutes. Now remove the chops from the marinade and drain off the excess. Salt and pepper the chops generously. Preheat a dry cast-iron skillet for 3 minutes over high heat. Add the vegetable oil and heat for 1 more minute. Place the chops in the hot oil and cook to medium-rare, 3 to 4 minutes per side, or to desired degree of doneness.
Place the chops on a plate, top with relish, chopped parsley, and Parmesan cheese curls. Serve at once.
Nutritional Analysis: 580 calories, FAT 47 g, PROTEIN 32 g, CARB 8 g, FIBER 2 g, CHOL 90 mg, IRON 2 mg, SODIUM 1,224 mg, CALC 46 mg
Pork Tenders with Cumberland Sauce on a Bed of Spaghetti Squash
Autumn brings bracing weather, robust flavors, and colorful dinners. Cumberland sauce, a shiny-as-satin, sweet-sour, burgundy-colored, traditional English hunt sauce works well on chicken, pork, or game birds. You’ll want to pair this sauce with a variety of meats.
MAKES 2 SERVINGS
Preparation time: 15 minutes
Cooking time: 15 minutes
1 teaspoon olive oil
12 ounces pork tenderloin, cut into 1-inch-thick medallions
½ teaspoon kosher salt
¼ teaspoon freshly milled black pepper
1 tablespoon minced shallots
1 cup dry red wine
¼ teaspoon cornstarch
Grated zest from ½ lemon plus 2 teaspoons fresh lemon juice
1 tablespoon all-fruit (no sugar added) red currant jelly
1 teaspoon Dijon mustard
2 cups Roasted Spaghetti Squash
Heat a large skillet over medium-high heat, then film it with the oil. Meanwhile, dry the pork pieces on paper towels, and season with salt and pepper. Sauté until crisp and brown on the outside, and no longer pink in the middle, 3 to 4 minutes per side. Transfer to warmed dinner plates and reserve.
Add the shallots to the pan and cook about 30 seconds. Add the wine, bring to a boil, and reduce to about ¼ cup, 5 minutes or so. Dissolve the cornstarch in the lemon juice and whisk it into the sauce. Cook, stirring, until the sauce is thick and satiny-looking. Remove from the heat and stir in the jelly and mustard. Taste and adjust seasonings with salt and pepper.
To serve, make a nest of Roasted Spaghetti Squash on each plate and top with pork medallions and sauce.
Nutritional Analysis: 352 calories, FAT 12 g, PROTEIN 37 g, CARB 15 g, FIBER 3 g, CHOL 112 mg, IRON 3 mg, SODIUM 760 mg, CALC 56 mg
Pork Chops with Peach-Avocado Salsa on a Red Onion Confit
Modern American pork is as lean as a Teen People model. Want it to taste good? Cook it on a bed of flavorful red onion, then top it with spicy