Chris Powell's Choose More, Lose More for Life (43 page)

Read Chris Powell's Choose More, Lose More for Life Online

Authors: Chris Powell

Tags: #Health & Fitness / Diet & Nutrition / Weight Loss, #Self-Help / Motivational & Inspirational, #Health & Fitness / Exercise

BOOK: Chris Powell's Choose More, Lose More for Life
3.64Mb size Format: txt, pdf, ePub
SIRLOIN STEAK WITH GREEN BEANS AND TOMATOES
Ingredients
2 Portions
4 Portions
6 Portions
8 Portions
Protein
Sirloin steak, boneless and lean
6 oz
12 oz
18 oz
24 oz
Prep
Olive oil in spritzer bottle
1 spritz
2 spritzes
3 spritzes
4 spritzes
Veggie
Green beans
1 cup (2 handfuls)
2 cups (4 handfuls)
3 cups (6 handfuls)
4 cups (8 handfuls)
Tomatoes, chopped into large pieces
1 tomato
2 tomatoes
3 tomatoes
4 tomatoes
Flavoring
Garlic, minced
¾ tsp
1½ tsp
2¼ tsp
1 Tbsp
Salt and pepper to taste
  1. Heat oil in a nonstick pan on high heat. Add meat; cook on each side to desired doneness. Remove from pan and keep warm.
  2. Lower heat to medium. Add green beans and sauté for about 3 minutes; add garlic and continue cooking for about a minute. Season with salt and pepper to taste.
  3. 3. Add diced tomatoes to the pan and cook for about a minute. Cover pan and cook for an additional 3 to 4 minutes, until tomatoes become somewhat saucy.
  4. Plate the meat with vegetables on the side. Serve immediately with your favorite side for a high- or low-carb day; or portion out and store in the fridge or freezer until you’re ready to reheat and enjoy. Green beans and tomatoes can be refrigerated but will not freeze well.

HONEY-VANILLA GLAZED PORK TENDERLOIN
Ingredients
2 Portions
4 Portions
6 Portions
8 Portions
Protein
Pork Tenderloin, lean
6 oz
12 oz
18 oz
24 oz
Flavoring
Honey
1 Tbsp
2 Tbsp
3 Tbsp
V4 cup
Vinegar
V½ Tbsp
1 Tbsp
1½ Tbsp
2 Tbsp
Vanilla
¼ tsp
½ tsp
¾ tsp
1 tsp
Paprika
tsp
¼ tsp
tsp
½ tsp
Ground mustard
Dash
tsp
¼ tsp
tsp
Salt and pepper to taste

*While honey is a carb and has an impact on blood sugar, the amount used here is so minimal it is considered incidental and counted as a flavoring.

  1. In a zip-top bag, combine honey and flavorings. Close and knead bag to mix ingredients.
  2. Add pork tenderloins and knead to cover each with the glaze.
  3. Heat a nonstick pan over medium heat. Add pork tenderloins; cook on each side until done to your taste.
  4. Serve immediately with your favorite side salad or vegetable; or portion out and store in the fridge or freezer until you’re ready to reheat and enjoy.

MOM’S HERBED PORK DINNER
Ingredients
2 Portions
4 Portions
6 Portions
8 Portions
Protein
Pork tenderloins, lean
6 oz
12 oz
18 oz
24 oz
Prep
Olive oil in spritzer bottle
1 spritz
2 spritzes
3 spritzes
4 spritzes
Flavoring
Paprika
½ tsp
1 tsp
1 ½ tsp
2 tsp
Thyme, dried
tsp
½ tsp
¾ tsp
1 tsp
Salt
tsp
½ tsp
¾ tsp
1 tsp
Black pepper
tsp
¼ tsp
½ tsp
¾ tsp
  1. Mix flavorings in a bowl. Sprinkle evenly over tenderloins.
  2. Heat oil in a nonstick pan over medium heat. Add pork tenderloins; cook on each side until done to your taste.
  3. Serve immediately with your favorite side salad or vegetable; or portion out and store in the fridge or freezer until you’re ready to reheat and enjoy.

Other books

Short of Glory by Alan Judd
Mr. Was by Pete Hautman
Death of a Robber Baron by Charles O'Brien
En compañía del sol by Jesús Sánchez Adalid
Keturah and Lord Death by Leavitt, Martine
The Bram Stoker Megapack by Wildside Press
Eye and Talon by K. W. Jeter