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Columbus Health Article
February 2008

The Super Bowl is this Sunday, and many people go to and throw parties where tasty, but fattening dishes are prepared. This year try out one of these recipes and keep your body looking like one of the receivers and not one of the offensive lineman.

Barbecued Pork and Cole Slaw Sandwich

Two Southern favorites are combined here: pork in sweet barbecue sauce and crunchy coleslaw.

Makes 6 servings
ACTIVE TIME: 40 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy


Coleslaw
3 tablespoons cider vinegar
4 teaspoons sugar
2 teaspoons canola oil
1 teaspoon Dijon mustard
1/4 teaspoon celery seeds
1/4 teaspoon mustard seeds
1 cup shredded green cabbage
1 cup shredded red cabbage
1 carrot, shredded
Salt & freshly ground pepper to taste

Barbecue Sauce
1 teaspoon canola oil
1 onion, chopped
1 clove garlic, finely chopped
1 cup ketchup
1/4 cup cider vinegar
1 tablespoon brown sugar
1 teaspoon dry mustard
1 teaspoon Worcestershire sauce
1/4 teaspoon hot pepper sauce
Salt

Pork & Rolls 2 12-ounce pork tenderloins, trimmed
6 Kaiser or other large rolls, split


1. To make coleslaw: Whisk together vinegar, sugar, oil, Dijon mustard, celery seeds and mustard seeds in a mixing bowl. Add green and red cabbage and carrots; toss well. Season with salt and pepper.
2. To make barbecue sauce: Heat oil in a saucepan over medium heat. Add onions and garlic and sauté until golden brown, 4 to 5 minutes. Add ketchup, vinegar, sugar, mustard, Worcestershire, hot pepper sauce and salt. Cook, stirring, until the mixture boils, 1 to 2 minutes. Remove from the heat and set aside.
3. To cook pork and assemble sandwiches: Preheat the broiler. Place tenderloins on a broiler pan and season with salt and pepper. Broil 4 inches from the heat until lightly browned, about 6 minutes. Turn the tenderloins over and broil until the internal temperature registers 160°F, 6 to 7 minutes longer. (The center should be juicy with just a trace of pink.) Let the meat stand for 5 minutes before cutting into thin strips. Add the meat to the barbecue sauce and toss well.
4. To assemble the sandwiches: Layer the coleslaw and the pork mixture inside rolls.

NUTRITION INFORMATION: Per serving: 413 calories; 9 g fat (2 g sat, 3 g mono); 74 mg cholesterol; 55 g carbohydrate; 32 g protein; 4 g fiber; 547 mg sodium; 713 mg potassium.

Nutrition bonus: Selenium (48% daily value), Vitamin A (45% dv), Vitamin C (35% dv), Potassium (20% dv), Zinc (17% dv).
3 1/2 Carbohydrate Servings


Chewy Chocolate Brownies

These brownies are a high-energy treat you can pack in your lunch bag or tuck into your fanny pack when you are out walking. Wrap cooled brownies individually for fast picnic assembly or lunchbox fill-ups.

Makes 24 brownies

ACTIVE TIME: 20 minutes
TOTAL TIME: 50 minutes
EASE OF PREPARATION: Moderate


16 whole chocolate graham crackers (8 ounces) (see Ingredient notes)
2 tablespoons unsweetened cocoa powder
1/4 teaspoon salt
2 large eggs
1 large egg white
1/3 cup packed light brown sugar or 3 tablespoons Splenda Sugar Blend for Baking (see Ingredient notes)
1/3 cup granulated sugar or 3 tablespoons Splenda Sugar Blend for Baking (see Ingredient notes)
2 teaspoons instant coffee granules
2 teaspoons vanilla extract
2/3 cup chopped pitted dates
1/4 cup semisweet chocolate chips


1. Preheat oven to 300°F. Coat an 8-by-11 1/2-inch baking dish with cooking spray. 2. Pulse graham crackers into crumbs in a food processor or place in a large plastic bag and crush with a rolling pin. You should have about 2 cups crumbs. Transfer to a small bowl; add cocoa and salt and mix well.
3. Combine eggs, egg white, brown sugar (or Splenda) and granulated sugar (or Splenda) in a large bowl. Beat with an electric mixer at high speed until thickened, about 2 minutes. Blend in coffee granules and vanilla. Gently fold in dates, chocolate chips and the reserved crumb mixture. Scrape the batter into the prepared baking dish, spreading evenly.
4. Bake the brownies until the top springs back when lightly touched, 25 to 30 minutes. Let cool completely in the pan on a wire rack before cutting.

NUTRITION INFORMATION: Per brownie: 93 calories; 2 g fat (0 g sat, 0 g mono); 18 mg cholesterol; 18 g carbohydrate; 2 g protein; 1 g fiber; 72 mg sodium.

1 Carbohydrate Serving

Exchanges: 1 other carbohydrate

TIP: Ingredient Notes: To avoid trans-fatty acids, look for brands of graham crackers that do not contain partially hydrogenated canola oil, such as Mi-Del chocolate snaps or Barbara's Chocolate Go-Go Grahams.

Substituting with Splenda: In the EatingWell Test Kitchen, sucralose is the only alternative sweetener we test with when we feel the option is appropriate. For nonbaking recipes, we use Splenda Granular (boxed, not in a packet). For baking, we use Splenda Sugar Blend for Baking, a mix of sugar and sucralose. It can be substituted in recipes (1/2 cup of the blend for each 1 cup of sugar) to reduce sugar calories by half while maintaining some of the baking properties of sugar. If you make a similar blend with half sugar and half Splenda Granular, substitute this homemade mixture cup for cup.

When choosing any low- or no-calorie sweetener, be sure to check the label to make sure it is suitable for your intended use.

MAKE AHEAD TIP: Store in an airtight container for up to 3 days or freeze for longer storage.

Courtesy of www.eatingwell.com

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