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Slow Cooked Pulled Pork Tenderloin With Apples!

>> Friday, March 3, 2017






One word: YUM.  Ok two words: HEALTHY!  Pulled pork is a favourite for adults and kids alike... the only problem is, it is usually made with high fat cuts of pork and doused in high sugar, high calorie barbeque sauce or something similar.   Pork shoulder has a whopping 24g of fat and 317 calories per 100g serving - contrast this with pork tenderloin, which has just 3.5g of fat and 143 calories per 100g serving!

I went on a mission to come up with a delicious concoction using pork tenderloin, which is a lean cut of pork, and voilà! Success. I used this recipe as the base, and sauced it up Dr Sue style.  It was a huge hit at our house!


INGREDIENTS:

  • 1 kg pork tenderloin (2 tenderloins)
  • 3 Gala apples, sliced into wedges
  • 1 sweet onion, sliced into strips
  • 5 cloves of garlic, chopped finely
  • 2 cups 100% apple juice
  • 1 cup chicken broth
  • 1/4 cup pure maple syrup
  • 2 tbsp oregano
  • 3 tbsp Mediterranean spice (or Italian)
  • salt and pepper to taste


DIRECTIONS:  It really IS this easy!

1. Put everything into your slow cooker. Put the pork tenderloin in first so that it is submerged in liquid while cooking.  Set on low and cook for 8 hours.

2. Around 5-6 hours into cooking, use two forks to start pulling the pork apart parallel to the fiber of the meat.

3.  Around 7 hours, finish pulling the pork apart - at this point it should really be looking like pulled pork (tendrils of meat).


Serve over one half of a whole wheat bun, or eat on its own!

Makes 10 servings.  Per serving: (not including the bun)

Calories: 223
Fat: 3.5g
Carbs: 19.5g
Protein: 26g


Follow me on twitter! @drsuepedersen

www.drsue.ca © 2017

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Gingerbread Cookie Dough Bites - A Practice In Portions!

>> Thursday, December 8, 2016







Whaaaaat??? you say.... Dr Sue is blogging a cookie dough recipe?!  Yes, in fact, I am.  Let's face it - it's the holiday season, and indulging is likely to happen one way or another.  This brings me to one of the most important survival skills when less healthy choices present themselves: Portion Control.  Years ago, I conducted and published a clinical trial on a portion plate and showed that it was helpful for weight management, but the trouble is, foods like desserts and cookies can't really be measured on a plate.  So, if you are in need of a holiday treat recipe, consider this fantastic bite-sized recipe.  Not only is it delicious, but it reminds us that just a bite or two can be enough to enjoy without setting all your hard work staying healthy off the rails.  Amy uses applesauce in her recipe as a low calorie way to cut back on the margarine - I like it!


INGREDIENTS:
  • 1 cup all purpose flour
  • 1.5 tsp ground ginger
  • 1/8 tsp salt
  • 1 tbsp margarine, melted
  • 2 tbsp molasses
  • 2 tbsp applesauce, unsweetened
  • 1/2 tsp vanilla extract
  • 6 tbsp brown sugar, packed

DIRECTIONS: 

  1. Whisk together the flour, ginger, and salt in a small bowl. In a medium bowl, stir together the margarine, molasses, applesauce, and vanilla until thoroughly combined. Mix in the brown sugar. Add in the dry flour mixture, stirring just until incorporated. Cover the cookie dough with plastic wrap, and chill for at least 1 hour.
  2. Line a baking sheet or large plate with wax paper. Roll the cookie dough into 32 little balls, using between 1 – 1½ teaspoons of dough in each ball. Place on the wax paper and refrigerate until ready to serve.


Makes 32 bites.  Per bite: 
  • Calories: 31
  • fat: 0.4g
  • carbs: 6.5g
  • protein: 0.4g
I would suggest 3 bites (or less) as a serving. 

Enjoy!



Follow me on twitter! @drsuepedersen

www.drsue.ca © 2016

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Kale and Salmon Tortilla Bowl!

>> Wednesday, November 2, 2016




As avid fans of Mucho Burrito, we were thrilled to discover just how easy it is to duplicate their burrito wrap bowls right at home.  You can fill them high with anything - the options are endless - here's a scrumptious suggestion for a kale and salmon combo, packed with nutrients and sure to please!


INGREDIENTS:

  • 200g (8oz) salmon fillet 
  • 4 whole wheat tortillas (we love Dempster's!)
  • 4 cups (or big handful) of kale, chopped
  • 2 cups grape tomatoes, sliced
  • 2 green onions, chopped
  • 2 tbsp lime juice
  • 1 tsp chili powder
  • pepper and salt to taste

DIRECTIONS: 

1.  Preheat the oven to 350F. 

2. Spray two medium oven safe bowls with cooking spray.  Lightly spray both sides of two tortillas, and fit them gently inside each bowl. 

3. Place these tortillas in the bowl, inside the oven, and bake for 10 minutes until a little crispy.  



4. Place the salmon fillet on a baking tray covered in foil, and bake until cooked through and easily flaked with a fork.  (usually around 20 minutes, varies by thickness of filet)

5.  Repeat steps 2-3 with the second two tortillas while the salmon is finishing baking. 

6.  Place the chopped kale on a baking tray lined with foil and sprayed with cooking spray.  Put in the oven for 5 minutes. (this softens the kale and makes it easy to chew!)







7.  Place tomatoes and green onion in a small bowl.  Add the lime juice, chili powder, and mix together. Add pepper and salt to taste. 




8.  Distribute the kale evenly in each tortilla bowl.  Flake salmon on top.  Spoon tomato onion mixture on top. 

Add a dollop of low fat sour cream on the side!
Makes 4 servings.

PER SERVING: (not including sour cream)

Calories: 320
Fat: 11g
Carbs: 37g
Protein: 22g


Follow me on twitter! @drsuepedersen

www.drsue.ca © 2016

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Toasty Roasty Kale and Bean Tomato Soup!

>> Saturday, October 8, 2016



Brrr....!!! In our part of Canada at least, winter has come early, with the first snowfall already upon us!  I found this wonderful soup recipe that will help keep us warm through the cold months - but I amped up the spices, switched up the beans, and added kale for something a little different (and also to use the last of this season's kale from my mom's garden!).

INGREDIENTS:

  • 1 20-oz (540 mL) can of mixed beans, drained and rinsed  (pure lentils would be awesome too)
  • 1 28-oz (796 mL) can of low sodium tomatoes, chopped, undrained
  • 2 cups vegetable or chicken broth, low sodium
  • 1 medium onion
  • 2 cups chopped kale
  • 1 tsp ground cinnamon
  • 1 tsp ground cumin
  • pepper to taste

DIRECTIONS: 

1.  Put all ingredients except the kale into a large soup pot. 

2. Heat soup to boiling; reduce heat and simmer 5 minutes. 

3.  Stir kale into soup and simmer another 5 minutes. 

4.  Season to taste with pepper!


Makes 6 servings.  Per serving: 

Calories: 148
Protein: 9.5g
Carbs: 25g
Fat: 1.6g


Enjoy!



Follow me on twitter! @drsuepedersen

www.drsue.ca © 2016

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Chicken and Bean Tostadas!

>> Friday, July 1, 2016






Happy July Long Weekend!  Here's hoping that your days are filled with fun, family, friends, great weather, and outdoor activities.  Here's an easy, tasty, and healthy crowd pleaser that can easily be thrown together as a light meal, without having to spend much time cooking and missing out on all the fun!  I haven't changed the recipe much from the original.  Serve with a big summer salad to make a delicious, filling, and healthy meal!  Note that this recipe is not low on salt (salsa is especially salty - consider making your own as a lower salt alternative!).

INGREDIENTS:

  • 2 cups shredded chicken (breast from a rotisserie chicken works well)
  • 1 cup salsa
  • 1 can pinto beans, rinsed and drained
  • 10 corn tortillas
  • 2 cups shredded Mexican cheese blend

Toppings:

  • shredded lettuce
  • chopped tomato
  • chopped green onion
  • chopped cilantro
  • 10 tsp reduced fat sour cream
  • hot sauce

DIRECTIONS:

  1. Preheat oven to 375 degrees. Spray 2 baking sheets with nonstick spray and spread corn tortillas on baking sheets. Set aside.
  2. In a large bowl, combine chicken, salsa and beans.
  3. Top each tortilla with chicken and bean mixture, then add cheese on top. Bake in 375 degree oven for 12-14 minutes until tortillas are crisp and cheese is melted.
  4. Serve immediately and with toppings of choice!

Makes 10 Tostadas.  Per Tostada (approximate): 

Calories: 217
Fat: 8.3g
Carbs: 19g
Protein: 17g

MMmmmmm.... Enjoy!


Follow me on twitter! @drsuepedersen


www.drsue.ca © 2016

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Flavour Country! Baked Salmon with Olive Tomato Tapenade

>> Wednesday, March 30, 2016




Salmon is a very versatile fish to cook with, as it takes well to a seemingly endless variety of flavourings.  That being said, this is probably one of the tastiest salmon recipes I have ever come across -  I made this at home and it was dubbed 'Flavour Country' with the first bite!  Mmmm.  You will be hailed as a gourmet cook - and it's so easy to make!

I found the original recipe here, but I have modified it, including a marked decrease in the amount of oil - only a little olive oil is needed to sauté the onion and garlic.  There is lots of healthy fat (polyunsaturated and monounsaturated) to be had in the salmon and olives.    On that note, you could cut down the calories and fat further by using wild salmon and less olives.  (I used farmed atlantic salmon to calculate the calories as this is what is most commonly available.)  Note also that there is quite a lot of salt in the ingredients (capers, olives etc) - so if you are on a salt restricted diet, you may consider a tapenade with just tomato, garlic, herbs and onion (also delicious). 

Ingredients:


  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, finely chopped
  • 4 garlic cloves, finely chopped
  • 2 pounds plum or cherry or grape tomatoes, coarsely chopped
  • 1 tablespoon chopped oregano
  • 1/2 cup pitted kalamata olives, sliced
  • 1/3 cup drained capers
  • 1/3 cup sliced pickled jalapeños
  • Four servings of salmon (3 oz (85g) each)
  • Salt and freshly ground pepper


Directions:

1.  Preheat the oven to 375°. In a large saucepan, heat the olive oil until shimmering. Add the onion and garlic and cook over moderately high heat, stirring occasionally, until softened, about 5 minutes. Add the tomatoes, oregano and cook, stirring occasionally, until the tomatoes are just beginning to break down, about 5 minutes. Stir in the olives, capers and jalapeños and simmer for 2 minutes longer. 

2. Place the salmon on a foil covered baking tray. Season the salmon with salt and pepper. Bake for 15-20 minutes until cooked through. Transfer the fish to plates, spoon the sauce all around and serve.



Makes 4 servings.  Per serving: 

Calories: 305
Fat: 19g
Carbs: 15g
Protein: 20g

**note: there are variations in estimates of nutritional info for kalamata olives out there - I have used a middle ground between estimates in calculating the nutritional info.

**note: bed of rice and greens in the picture is not included in nutritional info. 



Follow me on twitter! @drsuepedersen


www.drsue.ca © 2016










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Whole Wheat Ginger Snaps!

>> Saturday, December 12, 2015






Every year, I look for a healthier slant on a yuletide treat to enjoy during the holiday season.  This recipe caught my interest as its focus (in the title) was on the whole wheat ingredient.  It’s interesting, because although whole wheat does contain more fiber and has a lower glycemic index than white flour, it makes very little difference in the actual calories (58 calories less for the entire recipe, or just over 1 calorie difference per cookie!).  Just a note not to be wooed by the seemingly healthy titles of recipes. 

This brings me to the reason why I actually chose this recipe, which is the small size of the cookies.  Portion control is key when our senses are assailed by so much temptation during the holidays!  Eating only 1 cookie (for 43 calories) or 2 cookies (for 86 calories) from this recipe is not a damaging onslaught of calories; rather, a delicious and flavorful treat to include in your daily calorie intake total.   

The recipe comes from Lively Table, but I have switched up the ingredients a little – particularly the coconut oil for the healthier canola.

Ingredients:

½ cup canola oil
¼ cup granulated sugar
¼ cup brown sugar
¼ cup molasses
1 large egg white
1 tsp vanilla
2 tsp grated ginger

1 ¼ cups whole wheat flour
1 tsp baking soda
pinch of salt
1 tsp cinnamon
½ tsp ground cardamom
pinch of ground white pepper


Directions:
1.     In the bowl of a stand mixer, beat canola oil and sugars until fluffy, about 2 minutes. Add molasses, egg, vanilla and ginger. Beat until combined.
2.     Sift flour, baking soda, salt, and spices into bowl with wet ingredients. Beat until well combined. 
3.     Cover mixture and refrigerate 2 hours. 
4.     Preheat oven to 350° F. Remove dough from refrigerator.
5.     Scoop into small balls (about 1 tsp). Roll to shape and place at least 1 inch apart on a cookie sheet lined with parchment or a silicone baking mat. Flatten balls slightly.
6.     Bake cookies 6-8 minutes until golden. Remove from oven and let cool a couple of minutes before transferring to cooling rack. 


Makes 48 cookies.  Per cookie:

Calories: 43

Fat: 2.3g

Carbs: 5.4g

Protein: 0.5g


Happy Holidays, everyone!   See you again in the New Year. 


Follow me on twitter! @drsuepedersen

www.drsue.ca © 2015 

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