500-Calorie Meal Recipes Featuring Pork or Lamb

Pork and lamb in small portions can also provide protein to your diet. Eating protein-rich meats — making sure you trim off any excess fat — and adding a side of vegetables can fill you and make you feel satisfied.

image0.jpg

These recipes offer pork for a dinner meal and a breakfast meal. Of course, if you feel like mixing up things, eat the frittata for dinner and the stir fry for your earlier meal. Also included is a Greek-inspired lamb tacos recipe (without the dairy).

Quick Pork and Vegetable Stir Fry

Preparation time: 30 minutes

Cook time: 10 minutes

Yield: 2 servings

2 teaspoons coconut oil

1 teaspoon minced fresh gingerroot or more to taste

1/2 teaspoon minced garlic

1⁄8 to 1/4 teaspoon red pepper flakes to taste

4 ounces pork loin, cut into thin strips

1/2 carrot rounds, sliced quarter-inch thick

2 cups mung bean sprouts

3 ounces asparagus, cut into 1-inch diagonal pieces

1/2 small bell pepper, any color, cut into thin strips

1 tablespoon coconut aminos or more to taste

Fine sea salt and fresh ground pepper to taste

  1. Add the oil to a large skillet and heat over high heat until hot. Working quickly, add the gingerroot, garlic, and red pepper flakes, and sauté for 10 to 15 seconds.

  2. Add the pork and carrots and sauté for a couple more minutes.

  3. Add the bean sprouts, asparagus, and bell pepper, and cook until the vegetables are bright and tender-crisp, about 1 to 2 minutes more.

  4. Stir in the coconut aminos and cook, stirring another minute. Add salt and pepper to taste.

Per serving: Calories 165; Total fat: 6g; Saturated fat: 5g; Cholesterol: 30mg; Sodium: 410mg; Carbohydrates: 13g; Fiber: 4g; Sugar: 7g; Protein: 15g.

(Recipe by Annabel Cohen)

You can also use chicken, turkey, or shrimp instead of the pork, if desired.

Vegetables continue to cook even after you take them out of the hot pan. Don't overcook them. They should be crisp. If you overcook them, they'll become mushy.

Egg White Prosciutto and Vegetable Frittata

Preparation time: 10 minutes

Cook time: 20 minutes

Yield: 2 servings

8 egg whites

2 tablespoons cold-pressed extra-virgin olive oil, separated

1/4 cup chopped onions

1/4 cup chopped zucchini, unpeeled

1 cup fresh baby spinach, packed

1/2 cup chopped prosciutto

1/4 cup chopped, seeded tomato

2 tablespoons fresh shredded basil leaves

2 cups baby arugula

2 to 3 tablespoons balsamic vinegar

  1. Preheat the oven to 325°F. Drizzle 1 tablespoon of the olive oil in an large 10-inch nonstick, ovenproof skillet.

  2. Whisk the egg whites in a medium bowl until slightly foamy.

  3. Heat the nonstick skillet (10 to 12 inches) over medium heat until hot. Add the onions, zucchini, and spinach, and sauté until the spinach is wilted and the onions are softened.

  4. Add the prosciutto, tomato, and basil and cook for another minute.

  5. Add the egg whites to the pan over the vegetables. Lightly season with salt and pepper. Cook on top of the stove for 1 minute.

  6. Place the pan in the oven for 10 to 15 minutes until the eggs are set. Remove from the oven and run a spatula around and under the frittata. Tilt the pan to tip the frittata onto a plate. Sprinkle with fresh basil.

  7. Top the frittata with arugula and drizzle with balsamic vinegar and the remaining olive oil.

Per serving: Calories 311; Total fat: 18g; Saturated fat: 3g; Cholesterol: 28mg; Sodium: 1,204mg; Carbohydrates: 12g; Fiber: 2g; Sugar: 7g; Protein: 27g.

(Recipe by Annabel Cohen)

You can substitute 1/3 cup frozen chopped spinach for the fresh spinach. Make sure it's thawed and drained well.

Greek Lamb Tacos

Preparation time: 15 minutes

Cook time: 15 minutes

Yield: 2 servings

1 tablespoon cold-pressed extra-virgin olive oil

2 tablespoons minced onions

1/4 teaspoon minced garlic

8 ounces very lean ground lamb

1 tablespoon minced fresh mint

1 tablespoon minced fresh parsley

1/2 teaspoon fine sea salt

1/4 teaspoon fresh ground pepper

Romaine lettuce leaves

1 cup chopped fresh tomato

1 cup chopped cucumber

Fresh lemon wedges

  1. Heat the oil in a large nonstick skillet over medium heat. Add the onions and garlic and sauté for 2 minutes. Add the lamb and sauté for 3 more minutes. Add the mint, parsley, sea salt, and pepper, and sauté for another 3 minutes.

  2. Serve the tacos with the lettuce leaves as taco shells. Top with the tomato and cucumber and add a squeeze of fresh lemon.

Per serving: Calories 235; Total fat: 13g; Saturated fat: 3g; Cholesterol: 65mg; Sodium: 638mg; Carbohydrates: 7g; Fiber: 3g; Sugar: 4g; Protein: 23g.

blog comments powered by Disqus
Advertisement

Inside Dummies.com