|Pork tenderloin||10 ounces|
|Freshly ground pepper to taste|
|Garlic, chopped||4 cloves|
|Fresh rosemary||1 sprig|
- Preheat oven to 400ºF.
- Season pork with salt and pepper. Coat a large nonstick skillet (preferably ovenproof) with cooking spray and place over medium-high heat. Add pork to skillet and sear until all sides are brown, about 5 minutes.
- Use a mortar and pestle or large knife and fork to mash garlic into a paste-like consistency. Pull rosemary leaves off sprig and crumble. Press rosemary and garlic paste into pork.
- Transfer pork to a roasting pan (or leave in skillet, if it is ovenproof) and roast in oven until a meat thermometer inserted into the center reads 155ºF, about 25-35 minutes.
- Take pork out of oven, transfer to platter, and let rest 10 minutes before serving.
5 lean meats
Side Suggestions: Asparagus Salad
Trim 10-12 asparagus stalks, drizzle with 2 teaspoons of olive oil, and sprinkle with 1/8 teaspoon of salt. Sauté over medium-high heat in a medium nonstick skillet coated with cooking spray for 4-6 minutes, or until asparagus reaches the desired level of doneness. Mix with 1 small seeded, chopped tomato and ¼ cup of chopped red onion. Drizzle with combined mixture of 2 tablespoons of olive oil, 1 tablespoon of lemon juice, ½ teaspoon of chopped rosemary, and 1/8 teaspoon of minced garlic. Nutrition Info (for ½ of recipe): 199 calories; 8 g carbohydrate; 3 g protein; 18 g fat; 3 g fiber; 171 mg sodium. Exchanges: 2 vegetable, 4 fats. pilaf. Prepare packaged rice pilaf as directed.
|Serving Size||½ of recipe|
|Saturated Fat||3 g|
|Dietary Fiber||0 g|
A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.
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