Pork Roast or Tenderloin Entree

Pork Roast or Tenderloin Entree

If you like pork, then you'll love this mix of nutrients and the way we cook them. Use the leanest boneless pork you can find. Make your applesauce the day before and chill. You can use either the pork roast or pork tenderloin and thinly slice the cooked meat for serving. Serving size is figured at 4-ounces. Cooking times will vary. Tenderloins usually come in packages detailing cooking time.


Serves 4
Ingredients — The Pork & Vegetables

•16 ounces, boneless pork roast or tenderloin* (226.8 mg)
•1 large onion, quartered (4.5 mg)
•4 red potatoes, quartered or halved (24 mg)
•1 small butternut squash, peeled, cut into 2" squares (11.2 mg)
•1 tablespoon rosemary (1.65 mg)
•1 teaspoon dried sage (.077 mg)
•2 tablespoons olive oil (trace)
In a bowl, mix the prepared vegetables with the olive oil. Sprinkle spices on vegetables and meat. In a large roaster sprayed with PAM olive oil, place the pork in the center and the vegetables around the meat.

Bake in preheated oven at 325° F for about an hour or until meat and potatoes are golden brown.

Serve hot with salad, homemade or quick applesauce from our No Salt, Lowest Sodium Cookbook.

*May cook larger roast or tenderloin, but use only 4-ounces cooked meat per serving.


Nutritional Information
Sodium Per Recipe: 244.2 mg Sodium Per Serving: 61.1

Per Serving:
Calories: 246.3
Protein: 24.9 g
Carbohydrate: 12.6 g
Dietary Fiber: 2.347 g
Total Sugars: 3.148 g
Total Fat: 10.9 g
Saturated Fat: 2.344 g
Monounsaturated Fat: 6.776 g
Polyunsaturated Fat: 1.17 g
Cholesterol: 73.7 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .095 g
Total Omega-6 FA: 0 g
Potassium: 725.3 mg
Sodium: 61.1 mg
Vitamin K: 7.984 mcg
Folic Acid: 0 mcg

Sweet and Sour Chicken

Sweet and Sour Chicken

This may surprise you, but a chicken thigh has fewer grams of saturated fat than a chicken drumstick. Prepare this special quick and easy meal and stand back. The whole family will want more. Serving size based on heart disease patients and others with restricted diets.

Special Treat: Hot Chicken Wings. Just add your favorite hot spices to this recipe and enjoy hot chicken wings (bone-in or boneless).

Serves 4


Ingredients


•4 large skinless chicken thighs (237.4 mg)
•1 tablespoon apple cider vinegar (.15 mg)
•1 cup orange juice with calcium (2.488 mg)
•1/2 cup natural maple syrup (14.2 mg)
•1 tablespoon brown sugar (3.51 mg)



Directions

Clean chicken, trim all fat off. Place chicken in nonstick fry pan and pour in the orange juice and maple syrup and vinegar. Place chicken over medium heat. Bring to slow boil, reduce heat to just above simmer.

Turn chicken over. Cook for another ten minutes, then if you need more sauce, add in another 1/2 cup orange juice (1.244 mg), and about a 1/4 cup maple syrup (7.l mg).

Sprinkle the brown sugar over the chicken now. Turn chicken one more time, cook for about 5 more minutes or until browned.

Serve over bed of hot steamed rice. Ladle some sauce over rice before setting chicken on rice. Garnish with sliced red peppers and fresh strawberries.


Nutritional Information
Sodium Per Recipe:
257.68 mg
Sodium per serving:
64.42 mg


Per serving:

Calories: 222
Sodium: 64.42 mg
Protein: 14 g
Carbohydrate: 35.6Ê g
Dietary Fiber: 124 g
Total Sugars: 27.3 g
Cholesterol: 57.27 mg
Calcium: 110.7 mg
Potassium: 369.4 mg
Total Fat: 2.8 g
Saturated fat: 0.7 g
Monounsaturated fat: 0.9 g
Polyunsaturated fat: 0.7 g
Vitamin K: 0 mcg