Recipes: Planned-Overs (Day 1)

the recipes

november 97

Planned-Overs (Day 1)

Brazilian Pork Roast

(serves 6 with planned-overs)

Marinade:
2	garlic cloves, pressed or minced
1	teaspoon (5 ml) crushed dried thyme
1/2	teaspoon (2.5 ml) crushed dried oregano
1/2	teaspoon (2.5 ml) ground cumin
1	bay leaf, crushed
2	whole cloves
1/2	teaspoon (2.5 ml) freshly ground pepper
1/4	teaspoon (1.25 ml) cayenne pepper
3	tablespoons (45 ml) fresh lime juice
3	tablespoons (45 ml) fresh orange juice
1/2	tablespoon (7.5 ml) olive oil

3	10-ounce (900 g) pork tenderloins, trimmed of all fat

1	cup (236 ml) fresh orange juice
2	tablespoons (30 ml) chopped fresh ginger
1	tablespoon (12 g) packed light brown sugar
1/2	teaspoon (2.5 ml) ground cloves
12	7-inch (17.5 cm) fat-free flour tortillas, warmed

1.	Whisk together the marinade ingredients. Brush onto the pork tenderloins. Cover and marinate overnight or for at least 6 hours in the refrigerator.
2.	Before cooking, preheat the oven to 375°F (190° C). Place the tenderloins in a roasting pan.
3.	Place the orange juice, ginger, brown sugar, and cloves in a small saucepan. Bring to a boil and reduce until it has the consistency of maple syrup. Brush each tenderloin with the glaze and bake, basting twice, until an instant-reading meat thermometer inserted in the thickest part of the pork registers 160°F (71° C), about 20 to 25 minutes. Allow the meat to rest for 10 minutes before slicing.
4.	Thinly slice 1 1/2 of the tenderloins and serve with warmed tortillas and orange salsa. Securely wrap the remaining tenderloin and refrigerate for a second meal.

Per serving:	322 calories (8% calories from fat), 21 g protein, 3 g total fat (0.9 g saturated), 52 g carbohydrate, 2 g dietary fiber, 46 mg cholesterol, 717 mg sodium
Exchanges:	2 very lean meat, 3 1/2 carbohydrate (3 1/2 bread/starch)

Orange Salsa

(makes 6 servings)

1	large navel orange, 10 ounces (300 g)
1/2	cup (118 ml) chopped seedless cucumber
2	scallions, white part only, finely chopped
1	garlic clove, minced
2	tablespoons (30 ml) chopped fresh mint
2	tablespoons (30 ml) chopped fresh cilantro
1/2 to 1	jalapeño chile pepper, seeded and minced
1/2	tablespoon (7.5 ml) olive oil
1	tablespoon (15 ml) fresh lime juice

Working over a bowl and using a sharp knife, remove the rind and white pith from the orange. Chop the orange into bite-sized pieces. Add the cucumber, scallions, garlic, mint, cilantro, and pepper. Mix to combine. Whisk the olive oil and lime juice together and drizzle over the salsa. Refrigerate until ready to serve.

Per serving:	31 calories (32% calories from fat), 1 g protein, 1 g total fat (0.2 g saturated fat), 5 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 2 mg sodium
Exchanges:	1 vegetable

Fiesta Vegetable Cups

(makes 6 servings)

	olive oil vegetable spray
1	garlic clove, pressed or minced
2	scallions, white part only, thinly sliced
1	pound (459 g) small zucchini, diced
1/2	cup (70 g) frozen corn kernels
1	sprig fresh cilantro, chopped
	freshly ground pepper to taste
6	lettuce cups from Boston or romaine lettuce
2	medium tomatoes, 8 ounces (240 g) seeded and chopped
	sprigs of cilantro for garnish (optional)

1.	Spray a nonstick skillet with cooking spray. Over medium heat, sauté the garlic and scallions for 2 minutes.
2.	Raise the heat to high and add the zucchini and corn. Stir constantly for 2 minutes until the zucchini is hot, but still crisp. Reduce the heat to medium. Add the cilantro and pepper. Stir to combine and cook for another 30 seconds. Remove from heat.
3.	To serve, place a lettuce cup on each plate. Pile the warm vegetables into the cups and top with chopped tomatoes. Garnish with cilantro sprigs, if using.

Per serving:	34 calories (8% calories from fat), 2 g protein, trace total fat (0.1 g saturated fat), 7 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 7 mg sodium
Exchanges:	1 vegetable

Broiled Bananas with Crème Fraîche

(makes 6 servings)

Crème Fraîche:
1/4	cup (59 ml) cultured buttermilk
4	cups (1 l) plain low-fat yogurt

1.	In a large saucepan, combine the buttermilk and yogurt. Heat until lukewarm, about 1 minute. Do not over heat. Remove from the stove and let stand at room temperature for 24 hours. Refrigerate until ready to use. Makes about 4 1/4 cups.

Per 1/4-cup (59 ml) serving:	35 calories (25% calories from fat), 3 g protein, 1 g total fat (trace saturated fat), 4 g carbohydrate, 0 dietary fiber, 3 mg cholesterol, 42 mg sodium.
Exchanges:	1/2 nonfat milk

Broiled Bananas:
	butter-flavored cooking spray
3	ripe small bananas, peeled, cut in half, then sliced in half lengthwise
1 1/2	tablespoons (22.5 ml) dark rum
	ground nutmeg
6	tablespoons (90 ml) Crème Fraîche

1.	Preheat the broiler. Spray a nonstick small oven proof pan with cooking spray.
2.	Place the banana quarters in the pan cut side down. Spray with cooking spray. Drizzle with rum and sprinkle with nutmeg. Broil until the fruit is warm and begins to brown.
3.	To serve, place two quarters of banana on each of 6 dessert plates and top each serving with a dollop of Crème Fraîche.

Per Serving:	71 calories (6% calories from fat), 1 g protein, 1 g total fat (0.2 g saturated fat), 15 g carbohydrate, 1 g dietary fiber, 1 mg cholesterol, 11 mg sodium
Exchanges:	1 carbohydrate (1 fruit)

(on to day 2...)

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