|All-purpose flour||1 tablespoon|
|Pork tenderloin, cut diagonally into ¼ to ½-inch slices||½ pound|
|Olive oil||1 tablespoon|
|Garlic clove, minced||1|
|Reduced-sodium chicken broth||½ cup|
|Capers, drained||1 tablespoon|
|Juice of ½ lemon|
- Spread out flour on a plate or shallow dish. Coat the pork with the flour, shaking off excess flour.
- Heat oil in a large skillet over medium-high heat. Add the pork to the pan (working in batches, if necessary) and cook about 2-3 minutes per side, until cooked through and golden brown. Remove pork from pan, cover, and set aside.
- Reduce heat to medium, add the garlic to the pan, and cook 1-2 minutes, until fragrant. Return heat to medium-high, add the chicken broth, and cook for about five minutes, scraping brown bits off the bottom of the pan with a wooden spoon.
- Stir in the capers and lemon juice, pour the sauce over the pork, and serve.
3 lean meats; 1.5 fats
|Serving Size||½ of recipe|
|Saturated Fat||2.5 g|
|Dietary Fiber||0.5 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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