Slimmed-Down Snacks and Small PlatesAbout Life Thursday, January 10th, 2013 Would you like to receive e-mail alerts when we have breaking news? Click here!
Whether you’re hosting a party or just enjoying some down time with friends, delicious, slimmed-down snacks and small plates made with lean pork are the perfect solution for the health-conscious host.
Chef and registered dietitian, Michelle Dudash explains the benefits of cooking with lean, delicious pork tenderloin. “Ounce for ounce, heart-healthy pork tenderloin is now as lean as a skinless chicken breast. That means you can enjoy serving a dish like Baked Pork Egg Rolls and still stay on track with your diet.”
Try serving some of these slimmed down dipping sauces with them:
- Sesame Soy – Mix 6 tablespoons lower sodium soy sauce, 1/4 cup rice vinegar, 2 teaspoons sesame oil and 2 teaspoons honey or agave nectar.
- Hot and Sweet – 1 tablespoon Asian mustard, 2 tablespoons horseradish, 2 tablespoons red wine vinegar, 2 tablespoons lower sodium soy sauce, 1/2 teaspoon sweetener such as honey or agave nectar.
- Honey Apricot – Heat 1 cup honey, 3/4 cup low-sugar apricot preserves and 1/3 cup cold water in a sauce pan over low heat until boiling. Cool before serving.
- Sweet and Sour – Heat 1/2 cup low sugar pineapple preserves, 2 tablespoons vinegar, 2 tablespoons pineapple juice, 2 teaspoons soy sauce, 2 teaspoons ketchup, 1 1/2 teaspoons cornstarch and 1/2 teaspoon mild paprika over low heat until well blended and slightly thickened.
Baked Pork Egg Rolls
Makes: 16 servings
Prep time: 20 minutes
Cook time: 16 minutes
4 cups coleslaw mix
2 green onions, thinly sliced
1 cooked pork tenderloin (1 pound), trimmed
1/2 cup chopped fresh cilantro
3 tablespoons hoisin sauce
16 egg roll wrappers
Preheat the oven to 425°F. Spray large baking pan with cooking spray.
Place coleslaw mix and green onions in a medium microwave-safe bowl. Cover with wax paper and microwave on high until softened, 5 minutes. Transfer to a plate and let cool slightly.
Finely chop the tenderloin. Combine tenderloin, coleslaw mixture, cilantro and hoisin sauce in large bowl and toss to mix well.
Working with 1 egg roll wrapper at a time (keep remaining wrappers covered to prevent drying), place wrapper on a work surface with one corner pointing toward you. Brush edge of wrapper with water. Spoon about 1/4 cup pork tenderloin mixture in the center of wrapper.
Fold bottom corner of wrapper over filling. Fold in sides and roll up. Don’t worry if your first egg roll doesn’t look perfect; you’ll master the easy technique after rolling a couple.
Place egg roll seam-side down on plate and cover with damp paper towels to prevent drying. Repeat with the remaining wrappers and filling.
Arrange egg rolls in a single layer seam-side down in prepared baking pan. Lightly spray egg rolls with cooking spray. Bake until the bottoms are lightly browned, about 8 minutes.
Turn egg rolls and bake until tops are lightly browned, about 3 minutes longer. Serve hot or warm.
Nutritional Information per Serving: Calories: 100; Fat: 1g; Saturated Fat: 0g; Cholesterol: 20 mg; Sodium: 200mg; Carbohydrates: 14g; Protein: 9g; Fiber: 1g
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