Healthy Recipes

Sesame Pork
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Pork tenderloin, visible fat removed 12 ounces
Low-sodium soy sauce ¼ cup
Garlic cloves, minced 2
Sesame oil 1 teaspoon
Brown sugar 1 tablespoon
Honey 2 tablespoons
Sesame seeds 2 tablespoons


Directions
  1. Combine pork, soy sauce, garlic, and sesame oil in a resealable plastic bag. Marinate in the refrigerator for 4-24 hours, turning a few times.
  2. Preheat the oven to 375˚F.
  3. Remove pork from marinade and pat dry. Combine the brown sugar and honey and then rub over the pork. Place sesame seeds in a shallow plate and then roll the pork in the seeds until well-covered.
  4. Place meat in baking dish and roast in the oven. Note that during cooking, the honey-sugar mixture will drip into the pan and burn, but the pork will not. For easier clean-up, line the baking dish with foil before placing the pork on it.
  5. Roast for 40-55 minutes, or until the pork reaches 160˚F. You can remove the pork when it’s at 155˚F; it will continue to cook slightly once out of the oven, raising the temperature to 160˚F, but keep the thermometer in to monitor it’s temperature status. Slice thinly and serve.

Exchanges
5 lean meats; 1 starch

Side Suggestions: Sautéed Baby Carrots and Snap Peas
Steam or boil 1 cup baby carrots until tender. Heat 2 teaspoons of olive oil in a medium skillet over medium-high heat. Add 1 minced garlic clove and cook for 1 minute. Add 1 cup snap peas and cook until tender, about 2-3 minutes. Then add in carrots and sauté for another minute.

Side Suggestions: Brown Rice
For added flavor cook brown rice with a low-sodium bouillion cube.


Nutrition Facts
Serving Size ½ recipe
Calories 334
Total Fat 12.5 g
Saturated Fat 3 g
Sodium 389 mg
Total Carbohydrate 17 g
Dietary Fiber 1.5 g
Protein 38 g
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June 2015

A meta-analysis found that mothers participating in a prenatal exercise group were less likely to have a large newborn, less likely to need a cesarean section, and no more likely to have a low birthweight baby than those who did not exercise. The study supports proper prenatal care advice which advocates for mothers to exercise during pregnancy if allowed by the physician.

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