Over 150 fat-free and low-fat recipes from breakfast to dinner - appetizers to desserts.
One of my customers said she bought this at a dollar store and it's one of the best cookbooks she's ever used (she's on weight watchers and has lost over 70 lbs - way to go Janice!)
Here is a recipe from the cookbook:
"Sweet and Soar Pork"
1-pound Pork Tenderloin
1/2 Tsp Crushed Fresh Garlic
1 Can (20 ounces) pineapple chuncks in juice, undrained (I like to use the now sugar added)
1 Medium Green Bell Pepper (cut into thin strips)
1 Medium Yellow Onion (cut into thin wedges)
1 Medium Carrot (peeled and diagonnaly sliced)
For the Sauce:
1/4 Cup Chicken Broth (I like to use low sodium)
1/4 Cup White Wine Vinegar or Rice Wine Vinegar
2 Tbsp Reduced-Sodium Soy Sauce
2 Tbsp Brown Sugar
2 Tbsp Cornstarch
1/2 Tsp Ground Ginger
What to do:
* To make the sauce, combine all of the sauce ingredients in a small dish. Set aside
* Trim the tenderloin of any visible fat and membranes. Rinse with cool water, and pat dry with paper towels. Cut the tenderlin into 1-inch cubes, and set aside
* Coat a large nonstick skillet with nontick cooking spray, and preheat over medium-high heat. Add the garlic and pork, and stir-fry for 5 to 6 minutes, or until the pork is browned
* Drain the juice from the pineapple, reserving both the juice and the fruit. Add the juice to the pork mixutre, and bring to a boil. Reduce the heat to low, cover, and simmer for 6 to 8 minutes, or until the pork is tender and cooked through
* Add the pineapple chuncks, bell pepper, onion, and carrot to the pork mixture. Cover and simmer for 3 additional minutes, or until the vegetables are crisp-tender
* Stir the sauce to mix, and add it to the skillet. Cook, stirring constantly, until the sauce is thickened and bubbly. Serve hot, accompanying the dish with brown rice (or couscous), if desired
Nutritional Facts (Per 1-Cup Serving)
Calories: 226
Cholesterol: 54 mg
Fat: 3.5 g
Fiber: 2 g
Protein: 20 g
Sodium: 292 mg
Provided by Tamra Gillen
