600-Calorie Meal Recipes for Pork or Lamb Dishes - dummies

600-Calorie Meal Recipes for Pork or Lamb Dishes

By Kellyann Petrucci, Patrick Flynn

Pork and lamb often get a bad rap for being fatty and caloric, when in fact, some cuts, such as lean (trimmed of visible fat) pork loin, has nearly the same calories as lean poultry or fish. With less than 40 calories per ounce, lean pork is as versatile as chicken, but with a meaty flavor and texture, as with beef.

Of course, as with beef, there are fatty cuts of pork and lamb, which are better left out of a very low-calorie regime. As with all protein choices, the key to eating any meat is the word lean. Make sure you buy your pork and lamb from a reputable source.

Slow-Cooked Pulled Barbecue Pork

Preparation time: 15 minutes

Cook time: 6 hours

Yield: 4 servings

1 pound pork butt

1-1/2 cups water

1 cup tomato sauce

1 tablespoon minced garlic

1 teaspoon whole grain Dijon mustard

1 teaspoon paprika

1 teaspoon salt

1/4 cup fresh lemon juice

1 tablespoon honey

  1. Place all the ingredients in a slow cooker. Cover and cook on low until the pork is very tender, about 6 hours.

  2. Shred the pork by pulling the meat apart with two forks. Add with salt and pepper to taste.

Per serving: Calories 127; Total fat: 4g; Saturated fat: 1g; Cholesterol: 39mg; Sodium: 976mg; Carbohydrates: 10g; Fiber: 1g; Sugar: 7g; Protein: 13g.

(Recipe by Annabel Cohen)

To make into sandwiches, take two pieces of iceberg leaf lettuce and create a “bun.” This dish freezes well, so you can double or triple the recipe and freeze the rest.

Slow-Cooked Lamb Chops with Oregano

Preparation time: 15 minutes

Cook time: 2 hours

Yield: 2 servings

2 large lamb chops or steaks with bones (1 pound including bone), visible fat removed

Fine sea salt and fresh ground pepper to taste

3 tablespoons fresh lemon juice

1 teaspoon dried oregano

1 bay leaf

1 cup sliced onions

1/2 cup white wine

1/2 cup chicken broth

Fresh chopped parsley, garnish

  1. Place the lamb in a single layer in a 9-x-12-inch glass baking dish.

    Sprinkle salt and pepper over the meat and drizzle with lemon juice. Sprinkle the grated peel and oregano over the lamb and drizzle with olive oil. Place a bay leaf between the chops. Cover the dish with plastic wrap and refrigerate 4 hours or more.

  2. Preheat the oven to 300°F.

  3. Heat a skillet over high heat. Place the lamb in the skillet and brown on both sides before placing it back into the baking dish. Sprinkle the onions over the meat and pour in the wine and broth.

  4. Cover the dish with foil and cook for 2 or more hours until the meat is very tender. Serve hot with the parsley garnish. Don’t eat any of the remaining fat.

Per serving: Calories 286; Total fat: 14g; Saturated fat: 5g; Cholesterol: 102mg; Sodium: 594mg; Carbohydrates: 8g; Fiber: 2g; Sugar: 3g; Protein: 30g.

(Recipe by Annabel Cohen)

Lamb chops are naturally fatty, so if any fat remains on the chop, discard the fat.